Featured Image – “Bring a Friend Week” continues until Saturday! … come try CrossFit Algoa on us this week!🤩 🥳 🤩🥳🤩🥳

 

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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 – 200226 

 

⚠️‼️⚠️ 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

 

1) REGIONALS 2014 REEBOK CROSSFIT GAMES – INDIVIDUAL EVENT 6 (http://games.crossfit.com/workouts/regionals):

For time:

50-calorie row (or 60 SDHP – 20 kg / 13 kg)

50 box jump overs (61cm/45cm)

50 deadlifts (82kg/55kg)

50 wall-ball shots (9.1kg/6.3kg at 10/9ft)

50 ring dips

50 wall-ball shots (9.1kg/6.3kg at 10/9ft)

50 deadlifts (82kg/55kg)

50 box jump overs (61cm/45cm)

50-calorie row (or 60 SDHP – 20 kg / 13 kg)

Time cap: 21 min

 

Score = Time/TC plus 1sec/rep missed

Compare your results to those of 2012 at (http://games.crossfit.com/leaderboard)

 

LITE:

Int1 – 75/50kg; 45 RD

Int2 – 70/46kg; 40 RD

Int3 – 65/43kg; 9.1/6.3 to 9/8ft; 35 RD

Beg1 – BSO 61/51cm; 16/12kg; 60/40kg; 6.3/4.5kg, 10/9ft; 45 Dips (B/R)

Beg2 – BSO 51/38cm; 12/8kg; WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm); S-Run Bp BStepO(51cm); Seated P/Dips (Str)

Beg3 – BSO 38cm (W-40reps); 8/5kg; WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm); S-Run Bp BStepO(38cm); Seated P/Dips (Bent)

 

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!