🔥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 – 021026

 

⚠️‼️⚠️ 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) Front Squats 3 – E2ndMon2ndM for 10 min (80% 1RM)

 

Score = Load

 

FiPE athletes – Front Squats 2-2-2 (80% 1 RM)

 

LITE:

Keep loading so that great form is maintained

 

Then…

 

2) Burpee Buffet No. 4 – 3RFT:

12 Bpe Broad Jumps (1.24/1m)

9 Bpe GTOH (22.5kgx2/15kgx2)

6 Bpe Sandbag/Bumper Vaultovers (45/30kg at 122/102cm)

 

TC – 10 min

 

Score = Time or TC plus 1 sec/rep missed

 

 

Sub SB V/O with Bumper to Shlder, put down then VO (do not throw bumper over box)

LITE:

Int1 – same

Int2 – SB 40kg/25kg

Int3 – DB 20/12kg; SB 40/25kg

Beg1 – B-BJ 1/0.8m; DB 15/10kg; SB 30/20kg at 76cm

Beg2 – B-BJ 0.8/0.5m; DB 10/7kg; SB 25/15kg at 61cm

Beg3 – B-Broad Step 0.5m; DB 7.5/5kg; SB 20/10kg at 51cm

 

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!