🔥OUR SELF-DEFENCE COURSE STARTED LAST NIGHT! Find details below ⬇️⬇️

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 – 040926

 

⚠️‼️⚠️ 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 the following 60:20 intervals, completing each for Max Reps:

4 Rnds of 60:20s:

Wall Balls (13.6kg/9.1kg to 10/9ft)

Rest 1 min

 

4 Rnds of 60:20s:

C2W HSPU

Rest 1 min

 

4 Rnds of 60:20s:

Deadlift (110kg/77kg)

Rest 1 min

 

4 Rnds of 60:20s:

Airbike or Row or Ski erg (cal)

Rest 1 min

 

4 Rnds of 60:20s:

C2B Pull-ups

 

Score = Total Reps

 

LITE:
Rx – 110/77kg

Level1 – 105/73kg

Level2 – 99/69kg

Level3 – 96/67kg

Level4 – 94/65kg; C2W (1/2 abm at 30cm); 13,6/9.1kg – 9/8ft

Int1 – 91/64kg; C2W HSPU (1/2 abm at 30cm); 9.1/6.3 -10/9ft

Int2 – 88/62kg; C2W (1/2 abm a 50cm); HSW 4m; 9.1/6.3 -10/9ft

Int3 – 77/54kg; C2W (2/3 abm at 50 cm); HSW 3m or WW1; 9.1/6.3 -10/9ft

Beg1 – 66/46kg; C2W 2/3 abm at 90cm; Half WW 1; 9.1/6.3-9/8ft; PU (P/G)

Beg2 – 55/39kg; PPU (51/41cm); 1-Step WW; 6.3/4.5kg – 10/9ft; RR (1/0.5)

Beg3 – 44/31kg; PPU (Flr/kns 2x abm); WormW; 6.3/4,5kg – 9ft/8ft; RR (0.5/0m)

 

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!