🔥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)Â Â
ONLINE WHITEBOARD/COACHING – 091026
⚠️‼️⚠️ 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
All the best to our CrossFit Algoa/AFL Athletes taking part in Fittest in PE this weekend! Go support our members this weekend – they will be competing Friday to Sunday!
As such there will be no Friday 12:00 Noon Class nor no Saturday 8:30 am class. I will let you know if we have Open Box and when!
1) DB GTOH – 1 Rep non-dominant then 1 Rep dominant – EMOM 10 min (Max Day)
Score = Max Day
GTOH – db snatch (any) or db clean (any) and jerk/push press
Then…
2) FIPE 2025 RX Team Event 6:
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5 AMRAP:
Partner A
18 Wall Balls
6 alt Devils Press
Partner B
Max Kettlebell Box Step Overs
Rest 1min
5 AMRAP
Partner B
18 Wall Balls
6 alt Devils Press
Partner A
Max Kettlebell Box Step Overs (20”)
Score A: Reps at Station A
Score B: Reps at Station B
CFA/AFL LITE:
RX – 9.1/6.2kg 10/9ft, 22.5/15kg, 24kgx2/16kgx2 (51cm)
Int1 – 9.1/6.2kg 10/9ft, 20/15kg, 20kgx2/12kgx2 (51cm)
Int2 (INT) – 9.1/6.2kg 10/9ft, 15/10kg, 16kgx2/12kgx2 (51cm)
Int3 – 9.1/6.2kg 10/9ft, 15/10kg, 12kgx2/8kgx2 (51cm)
Beg1 (BEG) – 6.3/4.5kg 10/9ft, 10/7kg, 12kgx2/8kgx2 (51cm)
Beg2 – 6.3/4.5kg 8/7ft, 7/5kg, 8kgx2/5kgx2 (51cm)
Beg3 – 6.3/4.5kg 7/6 ft,5/2.5kg, 5kgx2/2.5kgx2 (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!
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