Feature Video – The First Choice High Protein Recovery East Cape Champs Registration is Live!

📆 10 July (Individual) and 11, 12 July (Teams) 2026

➡️Early Bird Registration – Runs to 14 June 2026 (✅Comp Shirt guaranteed with entry)

➡️Late Registration – 15 June – Tues 2 July 24:00 (⚠️No guarantee of Comp Shirt‼️)

⚠️‼️Registration Closes Tues 2 July 24:00.

Find all the info at:

✅ Home Page – https://eastcapechamps.co.za

✅ Event Format – https://eastcapechamps.co.za/event-format/

✅ Registration – https://eastcapechamps.co.za/registration/

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#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse @AlwaysFitLeague @Bronscor @CrossFitAlgoa  @BradMillar @phicor_architectural_products @resoundza @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants @Mark_Anderson1972 @ItensityOnline @Practical_Aquaponics_SA @ShaunBennProjects @pansolutionsportelizabeth @cannafrica_boardwalk_sa #SasolDisa #EastCapeHandTools

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#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 – 300526 

 

⚠️‼️⚠️ 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) Snatch (squat) – EMOM 10 (Max Day)

Score = Load

 

LITE:

Keep loading so that great form is maintained! Beg – Power Sntch plus OHS

 

Then…

 

2) CFG AG Semi-F – W1 – Snatch (squat) 7, Rope Climb 3 – 5 RFT

Video courtesy of CrossFit, Inc.

https://games.crossfit.com/workouts/semifinals/2026

5 rounds of:

7 squat snatches

3 rope climbs to 15 feet (4,57m)

♀ 95 lb (43 kg)

♂ 135 lb (61 kg)

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep missed

 

LITE & AG Options:

Int1 – 55/38kg; 3 RC (4,1m)

Int2 – 50/35kg; 3 RC (3,6m)

Int3 – 47kg/32kg; 3x 2-Pull Cimbs

Beg1 – 40/28kg; 18 R-pull-ups or 6 Rope Pulls Ly-2-stand (Str)

Beg2 – 30/20kg; 6 Rope Pulls Ly-2-stand (Hips bnd)

Beg3 – 20/12kg ; 6 Rope Pulls Ly-2-stand pulls (Hips, Kns bnd)

Note: 12-foot (3,65m)

16-17, 35-54 age-group divisions:

♀ 95 lb (43 kg)

♂ 135 lb (61 kg)

14-15 age-group divisions:

♀ 65 lb (29 kg)

♂ 95 lb (43 kg)

55-64 age-group divisions:

♀ 65 lb (29 kg), 12-ft RC

♂ 95 lb (43 kg), 12-ft RC

65+ age-group divisions:

♀ 55 lb (25 kg), power snatch + OHS OK,

12-ft RC

♂ 75 lb (34 kg), power snatch + OHS OK,

12-ft RC

Cool-down/Trigger Ball/Foam Roll/Stretch

 

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!