CrossFit Algoa (Port Elizabeth) WOD – Sat, 28 February 2026

Featured Images…

🔥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

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 – 280226

⚠️‼️⚠️ 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) THE CROSSFIT GAMES OPEN 2026

Itensity… CrossFit Games – Open Workout for 2026 (Week 1 / 2/ 3)

You have until late on Monday to get your test done at: games.crossfit.com and you must register before the 1st Workouts cutoff deadline!

Open Workout 26.1 : https://games.crossfit.com/workouts/open/2026

Reminder – we will be testing the Open Workout from Friday through to Monday. Please try your best to get in your testing on Friday and Saturday. Only test on Monday if you must!

The majority of you will complete the Open Workout only once! You should only re-test if you totally messed up on your first test!

We will be hosting our Open Workout Friday Night Lights every Friday throughout the Open! Testing starts at 17:30 on Friday’s and continues until we are done!!

Saturdays testing happens during the normal class time from 8:30!

If you are keen to get in on the action, you still have time to sign-up!! Sign-ups are due by Monday evening before the cut-off for score submissions on 26.1.

Go see the links below for full details!!….

PS – you can all start registering for the CrossFit Games open… remember to sign up under CrossFit Algoa for affiliation purposes (for all members at CFA).

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

Important Dates:

The CrossFit Open, Feb. 26-March 16

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

For more Info… (scroll down at)

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

If you won’t be signing up, then please come support our Box Members participating in the Open at our Friday Night Lights!

NOTE WE WILL HAVE OUR OWN IN-HOUSE COMPETITION… BETWEEN OUR RESPECTIVE CLASSES. YOU WILL RECEIVE POINTS FOR COMPLETING THE WORKOUT, FOR DRESSING UP ACCORDING TO OUR THEME, AND TOP 3 WILL GO TOWARDS THE LEADERBOARD POINTS. WE WILL ALSO GIVE BONUS POINTS FOR ATTENDANCE AT OUR FRIDAY NIGHT LIGHTS.

Open Workout 26.1/2/3

Go view the announcement at: games.crossfit.com

Go view the Workout movement standards and details at: https://games.crossfit.com/workouts)

CrossFit Games – Open Workout 26.1/2/3

View all the Movement Standards at: games.crossfit.com

CrossFit Games – Open Workout 26.1 https://games.crossfit.com/workouts/open/2026

For time:

20 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

40 wall-ball shots

18 medicine-ball box step-overs

66 wall-ball shots

18 medicine-ball box step-overs

40 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

20 wall-ball shots

Time cap: 12 minutes

Score = Time/TC plus 1 sec/rep missed

Rx’d: (Ages 16-54)

♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch (51cm) box

♂ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch (61cm) box

WORKOUT VARIATIONS:

Teenagers 14-15 (Rx Teens):

♀ 10-lb (4-kg) medicine ball, 9-foot target, 20-inch (51cm) box

♂ 14-lb (6-kg) medicine ball, 10-foot target, 24-inch (61cm) box

Masters 55+ (Int3):

♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch (51cm) box (may step up)

♂ 20-lb (9-kg) medicine ball, 9-foot target, 24-inch (61cm) box (may step up)

Scaled: (Ages 16-54) and Scaled Teenagers 14-15 (Beg1):

♀ 10-lb (4-kg) medicine ball, 9-foot target, 20-inch (51cm) box (may step up)

♂ 14-lb (6-kg) medicine ball, 10-foot target, 24-inch (61cm) box (may step up)

Scaled Masters 55+ (B1 Masters):

♀ 10-lb (4-kg) medicine ball, 8-foot target, 20-inch (51cm) box (may step up)

♂ 14-lb (6-kg) medicine ball, 8-foot target, 24-inch (61cm) box (may step up)

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), 51/38cm (BSO)

Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), 38/30cm (BSO)

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!