🔥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 – 080926

 

⚠️‼️⚠️ 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) THE APE No. 2 – FT:

30 C2B PU

10 LL RC (4.1m) – 10 ascents

10 RC (4.1m) – 10 ascents,

30 PU

 

TC – 15 min

 

Score = Time/TC plus 1 sec/rep missed

 

LITE:

NB – T2 (level 2) 25 C2B; 25 PU; 8 LL RC

NB – T1 (level 4) 20 C2B; 20 PU; 6 LL RC

Int1 – 18 C2B; 18 PU; 6 LL RC

Int2 – 18 C2B; 18 PU; 6 LL RC; 8 Half RC (no jump)

Int3 – 15 C2B; 15 PU; 5 LL RC; 8 2 Pulls RC (no jump)

Beg1 – 20 C2B (P/G); 20 PU (P/G); 30 Jump Rope PU; 40 Leg ass. Rope PU  ;  Beg2 – 20 RR (1.5/1m); 20 RR (1/0.5m); 30 Rope Pulls-ly 2 stand (str legs)

Beg3 – 20 RR (1/0.5m); 20 RR (0.5/0m); 30 Rope Pulls-ly 2 stand (bnt legs)

 

Then…

 

B) Climb the ladder – AMRAP 18m:

100m-200m-300m-400m-500m etc… Run

10-20-30-40-50m HS Walk

 

Score = Total Reps

1m = 1 Rep HSW

10m =1 Rep Run

 

LITE:

Int1 – 8-16-24-32-40m HSW

Int2 –  7-14-21-28-35m HSW

Int3 – 6-12-18-24-30 HSW or 3-6-9-12-15 WW

Beg1 – 3-6-9-12-15 Half WW

Beg2 – 3-6-9-12-15 1-Step WW

Beg3 – 3-6-9-12-15 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!