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/

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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 – 250626

 

⚠️‼️⚠️ 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) Week 4 – Make improvements by:

By increasing resistance/load

Doing larger unbroken sets on the same loading

 

E90sOn90s complete the following for 12 min (4 Rnds):

1st 90 sec – 10 Strict Pull-ups 

2nd 90 sec – 10 Strict HSPU 

 

Score = Note Reps achieved out of 8 Rnds (80 reps) and Note LOADING OR ASSISTANCE W BANDS/RISER

Goal is to go unbroken but in 1 set but if unable to, short rest and complete to the 10th rep!

 

LITE:

Int – Bands used / Weight used ; Risers used

Beg – Pull-ups – Bands used / RR foot pos ; Use PPU (kns on 2 abm, Ft on floor, Ft on Box or Risers used)

 

Then…

 

2) The Hero Wod – The Chief

Five 3-minute AMRAPs in 19 minutes

AMRAP in 3 minutes:

3 Power Cleans (61kg/43kg)

6 Push-Ups

9 Air Squats

1 minute Rest after each 3-minute AMRAP

Repeat 5 times total

 

Score = Total Rnds

Ps – start the next 3 min Amrap where you left off!

 

Complete as many rounds and repetitions as possible (“AMRAP“) in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times.

 

Score
– Common: After each 3-minute cycle, start where you left off at the end of the previous cycle. Record total rounds and reps completed.
– Official: After each 3-minute cycle, start over. Record the score (rounds+reps) individually for each of the five AMRAPs.*

Good Scores for “The Chief” (common method)
– Beginner: 11-15 rounds
– Intermediate: 16-21 rounds
– Advanced: 22-27 rounds
– Elite: 28+ rounds

 

LITE:

Int1 – 55/38kg

Int2 – 50/35kg; F-5 PU

Int3 – 47kg/32kg; 5 PU/6 Kns up, Ts Dwn

Beg1 – 40/28kg; 4 PU/5 Kns up, Ts Dwn; 7 AS

Beg2 – 30/20kg; 5 Kns up, Ts Dwn/6 Kns; 6 AS

Beg3 – 20/12kg; 6 Kns/5 Kns; 5 AS

 

 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!