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 #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 – 040526
⚠️‼️⚠️ 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) CFG 26 AG Semi-F – W4 – Deadlift ladder
https://games.crossfit.com/workouts/semifinals/2026
Starting every minute until you cannot complete the lift:
1 deadlift
*When you cannot complete a lift at the
prescribed weight, or you complete the
final lift, complete as many cleans as
possible in the time remaining.
♀ See loading chart below
♂ See loading chart below
Time cap: 10 minutes
Score = Load
LITE & AG Variations:
For Age Group Testing see the tables see the link below for the set loads!
For the rest – Start on 55-60% of your 1 RM and increase by 5% with each Min to find a Max Day (10 min max).
Featured Images below are courtesy of CrossFit, Inc. The link below is the reference … The tables are posted here for easy loading reference!
Then ..
2) 100 BB Facing Burpees FT
Gold Standard – 5 min
TC = 15 min
Score = Time/TC plus 1 sec/rep missed
LITE:
Int1/2/3 – same
Beg1 – BBF Bps (SO)
Beg2 – 80 BBF Bps (SO)
Beg3 – 60 BBF Bps (SO)
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!
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