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Featured Image – “He is not here, for he has risen, as he said. Come, see the place where he lay.” Matthew‬ ‭28‬:‭6‬ ‭ESV‬‬

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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 – 060426 – EASTER Monday🐣✝️ 

 

⚠️‼️⚠️ 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

 

Please note for 🐣 ✝️ Easter Week and Weekend ✝️ 🐣 there are the following changes to the Schedule…

➡️EASTER MONDAY – Mon 6 April – No Classes (but coaches will put on the group if anyone is training for Open Box)

➡️Tuesday 7 April 26 – Classes Resume (Normal Schedule continues including Bjj kids 15:15-16:00).

Have a BLESSED EASTER 🐣 ✝️ ALL and TRAVEL SAFELY IF YOU ARE GOING AWAY!!

Get Outdoors, Be Active and Enjoy your time with Family and Friends!

 

The EASTER BUNNY NO. 2…

 

Complete 27-21-15-9 of:

Jumping Lunges Alternating

Burpee Broad Jump Distance: 1.00 metres 

Jumping Squat

Handstand Walk

Shuttle Run Distance: 15.24 metres 

Double Under Jump Rope

 

TC – 25 min

 

Score = Time/TC plus 1 sec/rep missed

 

NB Shuttle std – both feet pass line and one hand touches floor each half rep (except at start and end)

NB – 1 shuttle = 15.24m whic is 2 x 7.62m ; 

 

LITE: 

Int1 – 21-15-9-6m; 21-15-9-6 DU

Int2 – 18-12-6-3m; 18-12-6-3 DU

Int3 – 15-9-6-3m or 5-4-3-2 Wall Walks (WW); 15-9-6-3 DU

Beg1 – Jump change lunge; Bp Broad Jump (0.5m); 5-4-3-2 Half WW; SU

Beg2 – Step Lunges; Bp Broad Step (0.5m); Airsquat; 5-4-3-2 Scaled 1-step WW; SU

Beg3 – Static lunges; Bp Broad Step (0.35m); Airsquat; 5-4-3-2 Worm Walk; SU

 

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!