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 – 210726

 

⚠️‼️⚠️ 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) Deadlift, Hang Power Clean, Power Clean – E90sOn90s build to a Max Day

 

Score = Max Load

 

LITE:

Keep loading so that great form is maintained!

 

Then…

 

2)  For Class … each athlete completes the workout alone. Go to TC for the benchmark score. Rest and recover abit then complete the workout!

 

‼️⚠️For those who completed the workout at the ECC, complete the same workout but in reverse!!

 

FIRST CHOICE HIGH PROTEIN RECOVERY ECC 26

 

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

 

RX – TEAM EVENT 2 – Candy Wraps Blitz! 

 

https://youtu.be/C8g9rruE_Cc?si=3mo_ZtjVgk79e_W4

 

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)

30 OHS (30kg/20kg)

30 CO SU

30 DU

 

TC’s – 5, 10, 15, 20 min

 

Score = Sum of Times/Time Caps plus 1 sec/rep missed for all 4 athletes

 

‼️⚠️NOTE FOR CLASS – each athlete completes the workout alone. Go to TC for the benchmark score. Rest and recover abit then complete the workout!

 

 

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!

➡️Nb- Low Bar bottom handle for all Divisions, excluding RX Women EXCEPT Int/Scaled Women use the Top Bar of the 2 Lower Bars.

 

Workout Variations:

 

Int –

Sled Push (Low bar/High bar) (35kg plus 20kg/ 35kg plus 5kg)

25/15kg

40 SU

20 DU

 

Scaled –

Sled Push (Low bar/High bar) (35kg plus 10/ 35kg plus 0kg)

20/12kg

60 SU

 

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!