Featured Image – “Bring a Friend Week” is Back!🤩 🥳 🤩🥳🤩🥳

We start our “Bring a Friend Week” off this Saturday with a FUN 🤩 Beach WOD. Meet at Pollock Beach at 8:30 (Sat, 7 Feb) – stay afterwards for a picnic, some laughter and a swim!!!!! 🏝️ 🏖️ 🌊🤩🥳

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If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

ONLINE WHITEBOARD/COACHING – 070226

 

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

 

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

 

RX, LITE and HOME WOD

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

Beach 🏖️ 🏝️ 🌊 ☀️ WOD…

 

1) Game of SOCBY

 

Score = For Quality

 

Then…

 

2) AMRAP 25 min of:

10m Partner Worm Walk

15m Partner Jumping Squat

20m Partner Crab Walk

25m Partner Burpee Broad Jumps

30m Partner Bear Crawl

100m Run (back to start)

Score = Total Meters

 

Notes:

1 m = 1 Rep

Nb – all partner movements are shared as you wish!

Rx to Beg1 is shared Btwn 2 Partners.

For new tryouts or those who re less fit – share Btwn 3 partners!

LITE:

Beg2/3 – Airsquat plus step forward; Crab Walk bum down transfers; Burpee plus step

 

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 7x for the CrossFit Games and has competed 6 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!