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 – 010726

 

⚠️‼️⚠️ 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) If you did not Test your Front Squat yesterday …please test today!

Front Squat – Find a new 1 RM – Be Safe – ECC in 2 weeks!

 

Score = Load

Use a Belt over 90% 1RM.

Score = Load

LITE:  

Keep loading so that great form is maintained!

 

Or …

 

1) Overhead Walking Lunge 2 – EMOM 10 min (Max Day)

 

Score = Load

 

LITE:

Keep loading so that great form is maintained!

 

Then…

 

2) First Choice High Protein Recovery ECC 25 – INDIVIDUALS

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

 

INDIVIDUALS

RX – EVENT 5 – RCVA’s FINALS

 

For Time:

6 T-Wall Walks (25cm)

Into … 

18m-12m-6m Overhead Walking Lunge (43kg/30kg)

9-7-5 Bar Muscle-ups 

Into…

3 T-Wall Walks (25cm)

6m Sprint 

 

TC – 12 min

 

Score = Time/TC plus 1 sec/rep missed

 

LITE:

Int1 – 6 T-WW (250cm), 18m-12m-6mn(43/30kg),

9-7-5 B-MU (B/P)

Int2 – 6 T-WW (50cm), 18m-12m-6mn(40/27kg),

9-7-5 B-MU (P/G)

Int3 (ECC Int) – T-WW (70cm), 18m-12m-6m (35/22kg),

18-12-6 C2B PU/PU

Beg1 – T-WW (90cm), 18m-12m-6m (30/20kg),

18-12-6 C2B PU (P)/PU(G)

Beg2 (ECC Scaled) – Horiz T-WW, 18m-12m-6m, (25/15kg), 21-15-9 RR (0.5/0m)

Beg3 – T-wormW, 18m-12m-6m, (20/12kg), 21-15-9 RR (0.5/0m)

 

Notes:

T-wall walk notes…

T-WW Complex consists of 6 Mvt Parts!

Nb – Rx must complete the full T-WW unbroken. Intermediate can re-start at the last successfully completed Mvt part!

6 Mvt parts to the T-Wall Walk:

1-Start line Wall Walk Up to 25cm line (hands either side T – mid-point)

2- Horizontal Wall Walk R 0.5m (hands remain on 25cm line). Both hands pass this outer line 0.5m line.

3- Horizontal Wall Walk L 1m (hands remain on 25cm line). Both hands pass this outer line 0.5m line.

4- Horizontal Wall Walk R 0.5m back to T line, the midline (hands remain on 25cm line and either hand is on either side of the T line – mid-point)

Wall Walk Down from 25cm line to start line (hands either side T line – mid-point) 

 

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!