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 – 080626 

 

⚠️‼️⚠️ 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) Complete the following AMRAP for 10 min:

Min 1 – T2B

Min 2 – Accumulate Freestanding HS Hold (1m X1m)

 

Score = Total Reps and seconds

 

LITE:

Int2 – FS HS Hold (inside 2mx2m)

Int3 – Toes2Chest, FS HS Hold (no boundary limit) or at wall (count FS time)

Beg1 – HLR; FS HS Hold at wall

Beg2 – HKR; Piked hold 1 leg up (51cm)

Beg3 – Seated K2C, Piked hold (20cm-bumpers)

 

then…

 

2) Repeat 13 June 2023 / 17 June 2025…

Complete the following FT:

400m Farmers Walk (32kgx2/24kg2) 

30 DB/KB Box Step Overs (32kgx2/24kgx2 at 61cm/51cm)

10 Peg Boards (2.1m)

 

TC = 15 min 

 

Score = Time/TC plus 1 sec/rep missed

 

Equip Options:

Do longitudinal Pull-ups if you do not have a Peg Board, placing feet on wall like for Peg B.

PS – Use a combo of KB and DB if DB limited

 

LITE:

T2 (Level 2) – 7 PB 

T1 (Level 4) – 7x Half climbs

Int1 – 30kgx2/20kgx2, 60 PB PU (ft on wall) (6 for 1)

Int2 – 30kgx2/20kgx2, 55 PB PU (ft on wall) (6 for 1)

Int3 – 25kgx2/15kgx2, 50 PB PU 

Beg1 – 20kgx2/12kgx2 at 61/51cm, 50 Long PU (G/P)

Beg2 – 15kgx2/10kgx2 at 51cm, 50 RR (1/0.5m)

Beg3 – 10kgx2/5kgx2 at 38cm, 12 RR (0.5m/0m)

 

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!