🔥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 – 180926
⚠️‼️⚠️ 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) Deadlift – Take 10 min to Build to the Max Load you will use in the FiPE Event 5
Score = For Quality
Then…
2) FiPE 2026 Event 5 – Heavy is The Crown (https://www.fittestinpe.com/workouts-2022-1)
Rx
Partner 1:
15 – 12 – 9
Deadlifts (120-140-160)/(85-100-115)
Strict Handstand Push Ups
Partner 2:
9 – 12 – 15
Deadlifts (160-140-120)/(115-100-85)
Strict Handstand Push Ups
Score = Time
Partner 1:
21 – 15 – 9
Wall Balls (20/14lb)
Toes to Bars
Partner 2:
9 – 15 – 21
Wall Balls (20/14lb)
Toes to Bars
Score = Time
Intermediate
Partner 1:
21 – 15 – 9
Deadlifts (100-110-120)/(75-80-85)
Handstand Push Ups with AbMat
Partner 2:
9 – 15 – 21
Deadlifts (120-110-100)/(85-80-75)
Handstand Push Ups with AbMat
Score = Time
Partner 1:
15 – 12 – 9
Wall Balls (20/14lb)
Toes to Bars
Partner 2:
9 – 12 – 15
Wall Balls (20/14lb)
Toes to Bars
Score = Time
Beginner
Partner 1:
21 – 15 – 9
Deadlifts (80-90-100)/(35-45-55)
Hand Release Push Ups
Partner 2:
9 – 15 – 21
Deadlifts (100-90-80)/(55-45-35)
Hand Release Push Ups
Score = Time
Partner 1:
21 – 15 – 9
Wall Balls (14/10lb)
Hanging Knee Raises
Partner 2:
9 – 15 – 21
Wall Balls (14/10lb)
Hanging Knee Raises
Score = Time
AFL/CFA LITE VARIANTS:
Int1 – see FiPE Int
Int2 – HSPU 1/2 abm; 90-100-110/70-75-80kg
Int3 – HSPU 2/3 abm; FiPE Beg loads – 80-90-100/35-45-55kg
Beg1 – PPU (61/51cm), WB (6.3/4.5kg at 10/9ft), HLR, 60-70-80/30-40-50kg
Beg2 – PPU (51cm/Flr), WB (6.3/4.5kg at 9/8ft), HKR, 50-60-70/25-30-35kg
Beg3 – PPU (Flr/Kns 2abm), WB (6.3/4.5kg at 8/7ft), Single HKR, 40-50-60/20-25-30kg
Cool-down/Trigger Ball/Foam Roll/Stretch
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!
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