🔥WE ARE RUNNING 2 COURSES IN SEPTEMBER – FIND BOTH BELOW!🔥

GET IN SHAPE FOR SUMMER ☀️ 🏝️ 🔥 and Register now for our “SPRING” Transformation/Kick-start Challenge!

CLICK HERE FOR ALL OUR INFO ➡️ https://crossfitalgoa.com/transformation-challenge/

 

Our 8 Week Self Defence starts 1st week of September! For more info click here ➡️ https://crossfitalgoa.com/8-wk-self-defence-program/

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#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @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 – 210826

 

⚠️‼️⚠️ 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) Complete 3 Rnds of the following FT:

36 Shuttle Runs

18 Thrusters (43kg/30kg

9 Bar Muscle-ups

TC – 14 min

 

Score = Time/TC plus 1 sec/rep missed

 

LITE:

Thrusters
Rx		52	/	38,5	kg
L1		48	/	36	kg
L2		45	/	33	kg
L3		42	/	31	kg
L4		39	/	29	kg
Int1		36	/	27	Kg; BMU (R/B)
Int2		34	/	25	Kg; BMU (B/P)
Int3		31	/	23	Kg; BMU (P/G)
Beg1		29	/	22	Kg; 18 PU (P/G)
Beg2		27	/	20	Kg; 18 RR (0,5/0,25m)
Beg3		25	/	19	Kg; 18 RR (0,25/0m)

then…

 

2) AMRAP the following for 10 min (5 Rnds):

Min 1 – 3m shuttle box jumps (76cm/61cm)

Min 2 – 6m Sled Push (LB), Return Seated Sled Rope Pull 6m (35kg plus 50/20kg)

 

Score = Total Reps

 

NOTE:

Sled push or a pull of 6m is 3 reps

Shuttle Box Jump – 3 m shuttle w BJO in middle, Double hand touch for each length

 

LITE:

Beg1 – 61/51cm BJO; Sled (35kg plus 40kg/10kg)

Beg2 – 61/51cm BSO; Sled (35kg plus 30kg/0kg)

Beg3 – 51/41cm BSO; Sled (35kg plus 30kg/0kg)

 

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!