🔥🔥🇿🇦 🇿🇦 🥩 🍖 BOX MEMBERS – JOIN OUR HERITAGE DAY BREKKIE BRAAI TODAY FROM 10:00ish… BRING FAMILY AND FRIENDS! 🔥🔥🇿🇦 🇿🇦 🥩 🍖

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

🔥ALSO ALL THE BEST TO OUR SELF-DEFENCE COURSE MEMBERS!

 

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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 – 240926

 

⚠️‼️⚠️ 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

 

TC Members who missed testing on Mon/Tuesday…Must complete today!

 

1) In Teams of 4 with Athletes alternating Rounds in Pairs – EMOM 10 min:

Min 1 (2 Athletes) – 10 SYNCHRO KB Swing (Climb to Max Day)

Min 2 (2 Athletes) – 10(5e) SYNCHRO TGU Sit-ups (Climb to Max Day)

 

Score = Sum of Reps x Loading on those reps

 

Then…

 

2) In Teams of 4 – 5 RFT:

30m Synchro HSW (pair) – To work other Pair Holds Ring Dip (neutral)

20 Synchro Strict HSPU (pair) – To work other Pair holds L-sit Hang Hold

60 Simultaneous DU – All 4 complete DU but only 1 Athletes DU count.

 

TC – 10 min

 

Score = Time/TC plus 1sec/rep missed

 

Note:

Simultaneous DU – if anyone trips ups/stops during the sim DU, counting is stopped and 1 Rep subtracted.

Lite levels can be mixed! I.e. 1 can complete Piked PU while another does RX HSPU

 

AFL/CFA LITE VARIANTS:

Int1 – 12m HSW; 8 HSPU; 55 DU

Int2 – 10m HSW; HSPU 1/2 abm; 50 DU, Holds – RX Ring Hold / weak L-sit hang

Int3 – 8m HSW or 3 WW; HSPU 2/3 abm; 45 DU; Holds – Dip hold box/bar / 1 Leg L-sit hang

Beg1 – 3 Half WW; PPU (61/51cm), 60 SU, Holds – Dip hold box/bar / Tuck hang

Beg2 – 3 1-step WW; PPU (51cm/Flr), 55 SU, Holds – Dip hold Str legs / 1 knee up Tuck hang

Beg3 – 3 WormW; PPU (Flr/Kns 2abm), 50 SU; Holds – Dip hold bnt legs / 1 Ft down hang

 

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!