Feature Video – The First Choice High Protein Recovery East Cape Champs Registration is Live!

IF YOU ARE LIMITED FOR TIME, HOW ABOUT TRYING OUR ONE & DONE Event, a 25 minute Event with 3 Scoring Opportunities! 
For all the info – CLICK HERE! 

📆 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 – 060726

 

⚠️‼️⚠️ 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) 

a) Practice Toes to Bar 

 

b) Practice Double-Unders

 

Score = Both for Quality 

 

then…

 

2) WOD League SA’s Spring Challenge online comp has started… Registration and Scores need to be in on 9th September. 

Visit Wodleague.co.za or @wodleague_sa (instagram) for registeration details!

 

 

ECC ATHLETES…JUST 1 ROUND OF THIS WORKOUT TODAY! DELOAD FOR ECC!

Wod League Spring Online Challenge

Workout 1 – For Time:

 

RX & Masters

 

3 Rounds FT:

70 Double Unders

50 Wall Balls (10kg/7kg)

30 Toes 2 Bar

 

Scaled:

3 Rounds:

70 Single Skips

50 Wall Balls (7kg/5kg)

30 Knees 2 Chest

 

Standards & Weights:

RX & Masters: Standard wall ball height, wall ball weight: 10kg Male / 7kg Female

Scaled: Standard wall ball height, wall ball weight: 7kg Male / 5kg Female

#wodleaguesa

 

TC = 15 min (CFA Extended TC – 22 min)

 

Score = Time/TC plus 1 sec/rep missed

 

Notes:

If entering, you must complete on WOD League’s prescription (above)! Class LITE Options below if not entering!

NB – Today – if you have not completed by 15 min… after a rest at 15 min continue until the extended time cap of 22 min!

Score is your Time or Reps Missed at 15 min. Note your time or extended TC score!

You can use a WB OR Thrusters BB/DB/KB/WB – Use whatever loading you have (Rnd to closest load i.e. 7.kg DB or 8 kg KB)

  

LITE:

CFA sub WB RX – WB/sub Thr (25/15kg)

CFA sub RX – T2B (Lying feet to hands)

Int1 – 65 DU, WB/sub Thr (25/15kg)

Int2 – 60 DU, WB/sub Thr (25/15kg)

Int3 – 55 DU, WB (9.1/6.3kg, 9ft/8ft lower height) OR Th 20/12kg  

Beg1 – SU, WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), HLR (or Lying F2H)

Beg2 – 65 SU, WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), HKR (or Lying K2H) 

Beg3 – 60 SU, WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), Sitting (K2C)

 

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!