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 – 020526 

 

⚠️‼️⚠️ 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) AFL’s DB Fat Bar Strength/Endurance Testing…

A) Fat Bar DB Deadlift – Find a 1 RM for both Left and Right Hands

Score = Total Loading (Left plus Right)

Score = Total Loading divided by Body Mass

B) Fat Bar DB Deadlift Endurance – Maximum Hold Time for Left and Right Hands

Rx – Men – 57kg

RX – Women -37kg

For the rest use 60% of your Max Load

Beg1 – 40kg/27kg

Beg2/3- 30kg/20kg

Score = Time for Left plus Time for Right (in seconds)

 

Standards:

➡️Grip in middle of the bar… no part of hand can touch rim!

➡️Forearm cannot touch bumper

➡️Full lockout as per deadlift or if bumpers get in the way … hold of 1 second at top position (Max Test)

➡️Endurance Test – Max hold time off the ground without the bumpers resting on the body (no support) I.e. full lockout does not need to be achieved.

‼️No grips or wraps in hands (wrist wraps can be worn but cannot make contact with the fat bar)

Then…

 

2) CFG AG Semi-F – W2 – 3 Rnds: 20 L-BBJO, 10x 50 ft S-Run, 3 Rnds: 100 DU, 50 ft HSW – FT

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

For time:

3 rounds of:

20 lateral burpee box jump-overs

10×50-foot (2x 7.62m) shuttle runs

Then, 3 rounds of:

100 double-unders

50-foot (2x 7,62m) handstand walk

♀ 20-inch (51cm) box

♂ 24-inch (61cm) box

Time cap: 15 minutes

 

Score = Time/TC plus 1 sec/rep missed

 

Note 50 ft – 15,24m

HSW is 2x 7,62m (50ft)

S-Run – 1 rep is 2x 7,62m (so 20 lengths)

LITE & AG Variations:

Int1 – 90 DU, 13m HSW

Int2 – 80 DU, 11m HSW

Int3 – 70 DU, 9m HSW or 3 WW

Beg1 – Lat Bp-BSO (61/51cm; 100 SU, 4 Half WW

Beg2 – 18 Lat Bp-BSO (51/41cm), 18 S-Run; 90 SU, 4 1-step WW

Beg3 – 16 Lat Bp-BSO (41/31cm), 16 S-Run; 80 SU, 4 WWalk

14-15, 16-54 AG div:

♀ 51cm box, 50ft HSW

♂ 61cm box, 50ft HSW

55-64 AG div:

♀ 51cm box, HSW may be broken into 5-ft sections

♂ 61cm box, HSW may be broken into 5-ft sections

65+ AG div:

♀ 51cm box (may step OR jump to the box), 14 plate walks instead of HSW

♂ 51cm box (may step OR jump to the box), 14 plate walks instead of HSW

 

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!