Feature Video – The First Choice High Protein Recovery East Cape Champs was a Blast! CONGRATS TO ALL THOSE WHO PARTICIPATED AND WHO EXCELLED! A MASSIVE THANK YOU TO OUR SPONSORS LISTED HERE AND ALSO TO ALL OUR VOLUNTEERS! WITHOUT YOU ALL, WE COULD NOT HOST THE EVENT! A MASSIVE THANK YOU 🙏 🙏🙏🙏🙏🙏

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#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @Phicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

 

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 – 200726

 

⚠️‼️⚠️ 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) Cluster, Thruster – E90sOn90s for 9 min build to a Max Day

 

Score = Max Load

 

LITE:

Keep loading so that great form is maintained!

 

 

Then…

 

 

2) For class – in Pairs …Choose part A or Part B (Those alone complete all the reps as prescribed for each level)

 

Those who competed in the ECC… see alternative movements below!

 

1) FIRST CHOICE HIGH PROTEIN RECOVERY ECC 26

 

RX – TEAM EVENT 1 – Bronscor’s Team Fran’ish

https://eastcapechamps.co.za/ecc-one-done-events-2026/

 

https://youtu.be/O7pp32Y8I84?feature=shared

 

1st MF Pair – FT:

21 Synchro Thrusters (40kg/25kg)

21 Synchro PU

15 Synchro Thrusters (40kg/25kg)

15 Synchro C2B/PU

9 Synchro Thrusters (40kg/25kg)

9 Bar Muscle-ups (shared – partner Deadhangs)

 

 

TC – 10

 

NB – “Call a Friend” in effect

NB – If finish before the TC, next pair waits until the 11 min mark before starting!

 

1 min Reset, starting at 11 min…

 

2nd MF Pair – FT:

 

9 Synchro Thrusters (40kg/25kg)

9 Bar Muscle-ups (shared – Partner Deadhangs)

15 Synchro Thrusters (40kg/25kg)

15 Synchro C2B/PU

21 Synchro Thrusters (40kg/25kg)

21 Synchro PU

 

TC – 10 min (Total 21 min)

 

Score = Sum of 2 Times/ Sum of 2 Times plus 1 sec/rep missed

 

➡️Alternative for those who completed this WOD at ECC… replace the Thrusters with Synchro Clusters 15-12-9 or 9-12-15 for Rnds 1-3. The rest remains the same!

 

Notes:

➡️Call a Friend in effect on any movement for all divisions!

➡️Rule – at least one valid rep attempt followed by 3 Burpees to call the Friend (only tag in behind start line – at 6m for this event).

⚠️‼️Friend can only complete that particular movement, with primary athlete returning for the next movement (I.e. returning for thrusters after Bar Muscle-up swop out on 2nd M/F pair).

 

Workout Variations:

 

Int –

35/20kg

25-20-15 / 15-20-25 PU Shared but partner Deadhang

 

Beg –

25/15kg

30-25-20 / 20-25-30 Ring Rows Shared (2nd ath rests)

EXTRAS

 Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

 

COMPETITORS PROGRAM (AFL TRAINING)

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!