🔥OUR TRANSFORMATION CHALLENGE HAS STARTED… ALL THE BEST TO OUR TC MEMBERS!

🔥OUR SELF-DEFENCE COURSE HAS ALSO STARTED LAST WEEK!

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/

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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 – 140926

 

⚠️‼️⚠️ 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) FiPE 2026 Event 1 (Modified) – Tide & Timber

 

For Time

2000m Shared Row/Ski Erg and/or 200 SDHP (20kg/12kg) – Simultaneous

300m Run

30 Sync Burpees Box Vault Over (76cm)

1500m Shared Row/Ski Erg and/or 150m SDHP (20kg/12kg) – Simultaneous

300m Run

20 Sync Burpees Box Vault Over (76cm)

1000m Shared Row/Ski Erg and/or 100 SDHP (20kg/12kg) – Simultaneous

300m Run

10 Sync Burpees Box Vault Over (76cm)

 

TC = 30 min

 

Score = Time/TC plus 1sec/rep missed

 

Rower/SDHP – can be done simultaneously at the same time

Bp BVO – Rx Bum cannot touch Box, Begginners – Bum spin allowed

 

LITE:

Beg1 – SDHP (16/10kg), Sync Bp BVO (61cm)

Beg2 – Row 1500-1000-500m or 200-150-100 SDHP (12/8kg), Sync Bp BVO (61cm)

Beg3 – Row 1200-800-400 or 200-150-100 SDHP (8/5kg), Sync Bp BVO (51cm), Run 250m

 

NB – For AFL FiPE Athletes that can get to a Pool… FiPE event 1 – Tide & Timber

 

 

FiPE 2026 Event 1 – Tide and Timber (https://www.fittestinpe.com/workouts-2022-1)

 

For Time:

30 Shared Pool shuttle swims (16m)

300m Run

30 Sync Burpees over log

20 Shared Pool shuttle swims (16m)

300m Run

20 Sync Burpees over log

10 Shared Pool shuttle swims (16m)

300m Run

10 Sync Burpees over log

 

TC = 30 min

 

Score = Time/TC plus 1 sec/rep missed

 

LITE V:

None for FiPE event!

 

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!