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 3 July 2026 (✅Comp Shirt guaranteed with entry)

➡️Late Registration – 4 July – 6 July 24:00 (⚠️No guarantee of Comp Shirt‼️)

⚠️‼️Registration Closes Tues 6 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/

———————————————————————————

#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

—————————————————————————————————————————-

#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 – 160626 – Youth Day

 

⚠️‼️⚠️ 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

ONLY 8:30 am class – YOUTH DAY

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

1) AMRAP 10 min:

25 Wall Balls (9.1kg/6.3kg) 

200m Row or 20 SDHP (20kg/12kg)

15m HS Walk

 

Score = Total Reps 

 

Rest Precisely 5 min…

 

2) AMRAP 18 min:

50m Farmers Walk/Waiter Walk (32kg,30kg / 24kg/20kg)

10 KB Swings (32kg/24kg)

5 KB or DB Turkish Get-ups (32kg/24kg)

10 Box Jump Overs (61cm/51cm)

 

Score = Total Reps 

 

WOD 1 – CFA LITE Options:

BJO- must step down

Rowing sub SDHP – 1Rep = 10m

Int2 – 12m HSW

Int3 – 9.1/6.3kg at 9ft/8ft; 10m HSW or 4 WW

Beg1 – 6.3/4.5kg at 10ft/9ft; 16/10kg; 5 Half WW

Beg2 – 6.3/4.5kg, 9ft-274.3cm/8ft-243cm, 12/8kg; 5 1-step WW

Beg3 – 6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm, 8/5kg; 5 WormW

 

WOD 2 – CFA LITE Options:

Heavier implement for FW

Int1 – same

Int2 – 32kg, 24kg / 20kg, 15kg but use 24/16kg KBS, TGU

Int3 – 32kg, 22kg / 16kg, 12kg but use 22/12kg KBS, TGU  

Beg1 – 24kg, 16kg / 16kg, 10kg but use 16/10kg KBS, TGU; BSO (61/51cm)

Beg2 – 16kg, 12kg / 12kg, 8kg but use 12/8kg KBS, TGU; BSO (51/41cm)   

Beg3 – 12kg, 8kg / 10kg, 5kg but use 8/5kg KBS, TGU; BSO (38cm)

 

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!