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 – 230726

 

⚠️‼️⚠️ 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 2026 – INDIVIDUALS (https://eastcapechamps.co.za/2026-workouts/

 

RX – TEAM EVENT 4 – Future Tech’s Oly Sprint

 

https://youtu.be/0mfYFX-V2x4?si=0pn7W6F2W4KYfufZ

 

Each athlete completes the following FT:

5 Clean (any) (60kg/40kg)

4 Clean (any) (80kg/50kg)

3 Clean (any) (100kg/60kg)

2 Clean (any) (110kg/70kg)

5 Snatches (any) (60kg/40kg)

4 Snatches (any) (80kg/50kg)

3 Snatches  (any) (100kg/60kg)

 

TC – 5 min each

 

1 min reset after each 5 min TC

 

Total TC – 23 min

 

Score = Total Time (4 Athletes) or TC plus 1 sec per Rep missed

 

NOTE – Those who did the ECC complete the same workout with Squat Cleans and then Squat Sntchea but complete 1 less Rep… 4-3-2-1-4-3-2

 

Int –

5 Clean (any) (45kg/30kg)

4 Clean (any) (65kg/40kg)

3 Clean (any) (80kg/50kg)

2 Clean (any) (85kg/55kg)

5 Snatches (any) (45kg/30kg)

4 Snatches (any) (65kg/35kg)

3 Snatches (any) (75kg/40kg)

 

Scaled –

5 Clean (any) (40kg/25kg)

4 Clean (any) (55kg/35kg)

3 Clean (any) (65kg/40kg)

2 Clean (any) (75kg/45kg)

5 Snatches (any) (30kg/20kg)

4 Snatches (any) (40kg/25kg)

3 Snatches (any) (50kg/30kg)

 

Note:

➡️All athletes start at 0,6,12,18min respectively, even if the previous athletes finishes before the TC.

➡️Clean (any) allowed

➡️Snatch (any) allowed

➡️2x Team mates can load the bar but they must return behind the start line (0m) before the Athlete can lift otherwise that rep is a NO REP.

⚠️‼️Teams  must also stay in their own lane and not cross into another Teams lane!

⚠️‼️Each Transgression into another Teams lane will cost the team a 20 sec penalty per team member moving out their designated lane!

 

2) Front Squat 3-3-3-3-3 (70% 1RM)

 

Score = Load

 

LITE:

Keep losing so that grey form is maintained!

 

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!