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 – 030726

 

⚠️‼️⚠️ 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 – TEAMS

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

RX – TEAM EVENT 2 – The Function Warehouse SPRINTOFF

Each Athlete completes 1 Rnd of the following FT: 

120m Shuttle Sprint 20x 6m 

60m (10x 6m) Sled Push (Low bar/High bar) (35kg plus 30kg/ 35kg plus 10kg)

60m (5m x12) Farmers Carry Box Step Overs (22,5kg, 24kg/15kg, 16kg at 61cm/51cm)

30 OHS (35kg/25kg)

15m Shuttle Sprint 3x 5m

  

TC’s – 5, 10, 15, 20 min

  

Score = Sum of Times & or /TC’s plus 1 sec/rep missed for all 4 athletes

 

NOTE:

If an athlete does not complete by the Time cap, the next athlete starts after being tagged in by the previous athlete!

If an athlete finishes before the time cap, the next athlete must wait for the Next Time Cap to start!

  

LITE:

Int2 – Sled Push (LB/HB) (35, 20kg/ 35, 5kg), FC BSO (22,5, 20kg/15, 15kg at 61/51cm), 33/22kg

Int3 (INT ECC) – Sled Push (LB/HB) (35, 20kg/ 35, 5kg), FC BSO (22,5, 16kg/15, 12kg at 61/51cm), 30/20kg

Beg1 – Sled Push (LB/HB) (35, 10kg/35, 0kg), FC BSO (15kg, 16/10kg, 10kg at 61/51cm), 25/15kg

Beg2 (ECC Sc) – Sled Push (LB/HB) (35, 10kg/35, 0kg), FC BSO (15kg, 12/10kg, 5kg at 61/51cm), 20/12kg

Beg3 – FC BSO (10,5kg/5, 2.5kg at 61/51cm), 15/9kg

 

Then…

 

2) Complete 2 Rounds of –

AMRAP 5 min:

5 Sandbag (Belly carry) Thrusters (L shoulder to Right shoulder over the head) (45kg/35kg)

5 Sandbag Cleans (45kg/35kg)

Rest 2

Score = Total Reps (1m=1Rep)

 

LITE:

Nb – SB Thr – no lockout required

Sled Same RX to Int3; Sled B1-3 same as B1

Int3 – 35/20kg

Beg1 – 30/20kg; F-4 reps each

Beg2 – 20/15kg

Beg3 -15/10kg

 

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!