Featured Image…

🔥CrossFit Games Open Starts this Friday‼️⚠️… Remember to sign up at:

➡️ https://games.crossfit.com/open/registration

➡️ signup under CrossFit Algoa for affiliation purposes

✅Join in at our Friday Night Lights each Friday for the next 3 weekends! Whether competing or supporting … Theme and Activities for each week TBA! 🤩🥳 🎉 🎈💥🥳🤩

Save the following dates:

• Open Workout 26.1: Feb. 26-March 2
• Open Workout 26.2: March 5-9
• Open Workout 26.3: March 12-16

💥🔥See you there!🔥

———————————————————————————

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

 

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 – 240226 

 

⚠️‼️⚠️ 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) Practice – Single Under Crossovers (for Open), DU and Kipping Pull-ups

*Visitors – Kipping Ring Row and Single-Unders

 

Score = For Quality

 

Then…

 

2) AMRAP for 3 Rnds (17min):

Min 1 – Strict HSPU

Min 2 – DU

Min 3 – Shuttle Run 7.62m

Min 4 – FC Box Step Overs (22,5kgx2/15kgx2 at 61/51cm)

Min 5 – Pull-ups

Min 6 – Rest

 

Score = Total Reps

Nb – 7,62m is 1 Rep on S-Run

 

LITE:

Int1 – 1.5/3cm Riser

Int2 – Abm (1/2)

Int3 – Abm (2/3); 20kgx2/12kgx2 at 61/51cm

Beg1 – PPU (61cm/41cm); SU; 15kgx2/10kgx2 at 61/51cm; PU (P/G)

Beg2 – PPU (flr/Kns); SU; 10kgx2/7kgx2 at 51cm; RR (1/0.5m)

Beg3 – PPU (Kns); SU; 7kgx2/5kgx2 at 51/38cm; RR (0.5/0m)

 

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!