🔥OUR TRANSFORMATION CHALLENGE KICKED OFF LAST NIGHT… IF YOU STILL WANT IN…CONTACT ME ASAP!

🔥OUR SELF-DEFENCE COURSE STARTED LAST WEEK! Find details 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 started the 1st week of September! For more info click here ➡️ https://crossfitalgoa.com/8-wk-self-defence-program/

——————————-——————————-——————————-——————————-

#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 – 090926

 

⚠️‼️⚠️ 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) WOUNDED ANIMAL 3

 

Complete the following FT –

40 Strict HSPU

60 Kipping HSPU

But EMOM complete 7.62 m HS Walk (starting at 0 min)

 

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

 

LITE:

Int1 – 30 and 50, HSW 5m

Int2 – 30 and 50 (1/2 abmat), HSW 4m

Int3 – 30 and 50 (2/3 abmat), HSW 3m or 1 WW

Beg1 – 40 PPU (41cm/flr), 60 PPU (flr/k), 7.62m BW (Str)

Beg2 – 40 PPU (flr/k), 60 PU (Kns), 7.62m BW (Str)

 

Then…

 

2) AMRAP 16 min of:

400m Run

10 Farmers Carry Box Step Over (22,5kgx2/15kgx2 at 61cm/51cm)

20 DB STOH (22,5kgx2/15kgx2)

 

Score = Total Reps

 

LITE:

Int3 – 20kgx2/12kgx2 at 61/51cm

Beg1 – 12 Bp BSO (61/51cm); 16kgx2/12kgx2

Beg2 – 250m Run; 12 Bp BSO (51/41cm); 12kgx2/8kgx2

Beg3 – 200m Run; 12 Bp BSO (41/31cm); 8kgx2/5kgx2

 

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!