🔥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 – 010926

 

⚠️‼️⚠️ 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) EMOM 10 min:

Min 1-4 – 3 Hang Power Snatch

Min 5–7 –  2 Hang Power Snatch

Min 8-10 – 1 Hang Power Snatch

 

Score = Total Max Loading (Max Load for 3 + Max Load for 2 + Max Load for 1)

 

Then…

 

2) Climb the ladder – AMRAP 9 min:

3-6-9-12-15-18 … etc. Bar Muscle-ups

3-6-9-12-15-18m … etc.  HS Walk

 

Score = Total Reps

1m = in 1 Rep

 

LITE:

Int1 – 2-5-8-11-14-17… B/MU and HSW

Int2 –  2-4-7-10-13-16… B/MU (B/P) or J-B/MU (chin) and HSW

Int3 – 2-3-6-9-12-14…B/MU (B/P) or J-B/MU (C-bone) and HSW or 1-1-2-3-4-4-5-5 WW

Beg1 – 3-6-9-12-15-18…PU (P/G), 1-2-3-4-5-6-7…Half WW

Beg2 – 3-6-9-12-15-18…RR (1/0.5m), 1-2-3-4-5-6-7…1-Step WW

Beg3 – 3-6-9-12-15-18…RR (0.5/0m), 1-2-3-4-5-6-7…No Step WW or WormW

 

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!