🔥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 – 250926

 

⚠️‼️⚠️ 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) Complete the following FT:

 

Row 1000m or 100 SDHP (20kg/12kg)

 

then…

 

50-40-30-20-10 reps of:

Wall ball (10/6.3kg)

Pull-ups

 

then…

 

Run 100x 7.62m

 

TC – 28 min

 

Score = Time/TC plus 1sec/rep missed

 

TC – 28 min  ; Score = Time/TC plus 1 sec/rep missed

 

CFA/AFL LITE:

WB Sub DB/KB/BP/Light BB – Thrusters (25/15kg) ;  Row sub SDHP (20/12kg)

Int2 – 45-35-25-15

Int3 – 20/12kg; WB (9.1/6.3kg, 9ft/8ft lower height); 40-30-20-10-5 PU

Beg1 – 16/10kg; WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg); 40-30-20-10-5 PU (P/G)

Beg2 – 800m Row/80 SDHP 12/8kg; 40-30-20-10 WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm); 40-30-20-10-5 RR (1.5/1m); 90x S-Run (7.62m)

Beg3 – 750m Row/75 SDHP 8/5kg; 35-25-15-5 WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm); 35-25-15-5 RR (1/0.5m); 75x S-Run (7.62m)

 

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!