Featured Image…

🔥CrossFit Games Open – LAST TEST 26.3 …STARTS THIS FRIDAY ‼️⚠️

➡️ 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 – 110326 

 

⚠️‼️⚠️ 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) EMOM 10 complete the following:

Min 1 – Snatch 2 (climb to a Max Day)

Min 2 – AMRAP – 30 sec CO SU, 30 sec DU

 

Score = Load

NB – This is from the floor! I.e. start with a squat snatch!

 

LITE:  

Keep loading so that great form is maintained!

Beg1 – same as Rx

Beg2 – CO SU, SU

Beg3 – CO SU (foot trap), SU

 

Then…

 

2) AMRAP for 16 min:

10m HS Walk

20 Box Jump Overs (61cm/51cm)

15 BBF Burpees

10 Wall Walks

20 Box Step Ups (61cm/51cm)

15 Wall Ball Cleans (10kg/6.3kg)

10m HS Walk

Restart at beginning…

 

Score = Total Reps

 

LITE:

Int1 – HSW 8m; 8 WW

Int2 – 3-8-3 WW or 3 sub w HSW 7m; 18WB

Int3 – 3-7-3 WW or 3 sub w HSW 6m; 16WB

Beg1 – 3-10-3 Half WW; WB Cl (6.3/4.5kg); BSO (61cm/51cm)

Beg2 – 3-10-3 1 Step WW; WB Cl (6.3/4.5kg); BSO (41cm)

Beg3 – 3-10-3 Worm Walk; WB Cl (6.3/4.5kg); BSO (30cm)

 

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!