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 – 290626

 

⚠️‼️⚠️ 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) First Choice High Protein Recovery ECC 25 – INDIVIDUALS

https://eastcapechamps.co.za/2025-workouts/

RX – EVENT 1 – Always Fit League’s Got Skills

AMRAP the following for 3 Rnds:

1 min – Handstand Obstacle Walk (over bumpers @ 3m, pirouette, Return weave walk 1,2,3,4,5,6m)

1 min – 3 Pistols per side (no foot touch down)

1 min – Double Under Cross Overs

1 min – Legless Rope Climb (3.7m) – M – from sitting / F – from sitting (legs can assist down)

1 min – Rest 

 

Score = Total Reps

(Time – 14 min)

 

See INT and Scaled options below and summarised under LITE!

 

Nb – Rope climb divided into 3 segments (2 Reps/segment) – 6 reps per ascent.

HS walk 2m is 2 reps, each segment must be unbroken!

 

 

INTERMEDIATE – EVENT 1 – Always Fit League’s Got Skills

AMRAP the following for 3 Rnds:

1 min – Handstand Obstacle Walk (over 10kg/5kg bumpers @ 3m, Return weave walk – 2/4m)

1 min – Alternating Pistols Squat (foot can touch down after each rep)

1 min – Single Under Cross Overs

1 min – Rope Climb (3.7m) – M – from sitting (legless start) / F – from standing (leg assisted, no jump)

1 min – Rest 

 

Score = Total Reps

(Time – 14 min)

 

Notes:

SU Crossovers – each rep will count Half a Rep

Nb – Rope climb divided into 3 segments (2 Reps/segment) – 6 reps per ascent.

No jump start. Ie. High reach and grip followed by legs. No flight time allowed. 

HS walk 2m is 2 reps, each segment DOES NOT NEED to be unbroken! I.e. continue from failure point at back most point of the body on the floor.

 

SCALED – EVENT 1 – Always Fit League’s Got Skills

AMRAP the following for 3 Rnds:

1 min – 1-Step Wall Walks

1 min – Alternating Step Lunges or Jumping Lunges

1 min – Single Unders

1 min – Rope Pulls Lying to Standing – kns straight, hips can bend 

1 min – Rest 

 

Score = Total Reps

(Time – 14 min)

 

Nb – Rope Pulls divided into 2 segments (1 Rep floor to standing, 2nd Rep standing to floor) – 2 reps per ascent.

Lunges – you choose (jumping lunges cycle faster)

 

LITE:

Int2 – HSW (15/10kg bmp 3m, 90deg turn, Return weave walk – 2/4m), Pistols 2 change (no ft down), DU 30s into SU CO 30s, RC (3.7m) – M – from sitting (LL to 1.8m then legs ass) / F – from seated (LL start)

Int3 (Int ECC) – HSW (10kg/5kg bmp 3m, Return weave walk – 2/4m), Alt Pistols, SU CO, RC (3.7m) – M – from sitting (LL start) / F – from standing (leg assisted, no jump)

Beg1 – Half WW, Pistols (box at Hor), 2 DU rest SU, Rope Leg ass PU 

Beg2 (Scaled ECC) – 1-Step WW, Alt. Step/Jump Lunges, SU, Rope Pulls Ly2Stand – kns straight, hips can bend 

Beg3 – WormW, Static Lunges, SU, Rope Pulls Ly2Stand – kns and hips can bend 

 

Then…

 

2) First Choice High Protein Recovery ECC 25 – INDIVIDUALS

https://eastcapechamps.co.za/2025-workouts/

RX – EVENT 2  – CrossFit Algoa’s Fast ‘n Strong

For Time:

24(12/zone)/20(10/zone) Sandbag Power Cleans (45kg/35kg)

120m (20x6m) Sandbag on Shoulder (45kg/35kg), Farmers Carry (32kg/24kg) Walk 

16(8/zone)/12(6/zone) Sandbag Power Cleans (45kg/35kg)

 

TC – 7 min 

 

Score = Time/TC plus 1 sec/rep missed

 

See INT and Scaled options below and summarised under LITE!

 

INTERMEDIATE – EVENT 2  – CrossFit Algoa’s Fast ‘n Strong

For Time:

30(15/zone) Sandbag Power Cleans (35kg/20kg)

120m (20x6m) Sandbag on Shoulder (35kg/20kg) KB Farmers Carry (24kg/16kg) Walk 

20(10/Zone) Sandbag Power Cleans (35kg/20kg)

 

TC – 7 min 

 

Score = Time/TC plus 1 sec/rep missed

 

 

SCALED – EVENT 2  – CrossFit Algoa’s Fast ‘n Strong

For Time:

20(10/zone) Sandbag Power Cleans (35kg/20kg)

120m (20x6m) Sandbag on Shoulder (35kg/20kg) KB Farmers Carry (20kg/12kg) Walk 

10(5/zone) Sandbag Power Cleans (35kg/20kg)

 

TC – 7 min 

 

Score = Time/TC plus 1 sec/rep missed

 

LITE:

Int2 – 20(10/zone)/16(8/zone) Sb Cl (45/35kg)

120m (20x6m) (SB sh 45/35kg), FC (28/20kg), 

12(6/zone)/(8(4/zone) SB Cl (45/35kg)

Int3 (INT ECC) – 30(15/zone) SB Cl (35/20kg),120m (20x6m) SB/KB Walk (SB sh 35/20kg) (FC 24/16kg), 20(10/Zone)

Beg1 – 30(15/zone) SB Cl (35/20kg),120m (20x6m) SB/KB Walk (SB sh 35/20kg) (FC 24/16kg), 20(10/Zone)

Beg2 – 20(10/zone) SB Cl (35/20kg),120m (20x6m) SB/KB Walk (SB sh 35/20kg) (FC 20/12kg), 10(5/Zone)

Beg3 – same as B2 but 20/13.6kg and 12/8kg kb

 

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!