🔥OUR NEXT “FESTIVE SUMMER” TRANSFORMATION/KICK-START CHALLENGE STARTS Wed 4 November 2026 …

➡️ Click the link below for all our info…

➡️ Early Bird Discounts and Discounts for groups of 2 or more!

https://crossfitalgoa.com/transformation-challenge/

 

 

💥 🥳 🎉 💥 💃 🕺 🔥 🥳 🎉 🔥 💥 🥳 🎉 💥 💃 🕺 🔥 🥳 🎉 🔥

CrossFit Algoa, Carlson Gracie Africa and AFL members.

💥We are having a SOCIAL FESTIVE BOX FUNDRAISER  on – 7 Nov 26 @ 19:30 to late – ABBA MANIA @ The Music Kitchen 💥

✅All FAMILY & FRIENDS WELCOME 🙏 🙏🙏🙏… We have 50 tickets to sell!

🙏Thank you to Tara and James for enabling us to hold this function for the Box🙏🙏 ….

Plse see full details in the poster…

Book directly via this link 🔗 ….

https://75896.aidaform.com/abba-mania-7th-nov-music-kitchen-algoa-crossfit

💥 🥳 🎉 💥 💃 🕺 🔥 🥳 🎉 🔥 💥 🥳 🎉 💥 💃 🕺 🔥 

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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 – 211026

 

⚠️‼️⚠️ 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) 40:20 Intervals of 4 repeats…

40:20 sec Intervals of:

a) Box Jump Over – Step down (61cm/51cm)

Rest 1 min…

 

b) Sled Push 6m, return Sled Pull – Rope Standing 6m (35kg,

30kg/35kg, 10kg)

Rest 1 min…

 

c) DU Crossovers

Rest 1 min…

 

d) Jumping Alternate Lunges

Rest 1 min

 

e) DB Burpee GTOH (22.5kgx2/15kgx2)

Rest 1 min

 

f) DB Box Step Overs – Farmers Carry (22.5kgx2/15kgx2 at

61cm/51cm)

 

Score = Total Reps

 

LITE:

Sled Load range – Rx-Int3 & Beg1-3

Int1/2 – same

Int3 – 20kgx2/12kgx2 at 61/51cm

Beg1 – 15kgx2/10kgx2 at 61/51cm; SU CO; Step Lunges;

Sled (35kg, 15kg/35kg)

Beg2 – 10kgx2/7kgx2 at 51cm; SU CO (ft trap); Step Lunges

Beg3 – 7.5kgx2/5kgx2 at 41cm; SU; Static Lunges

 

Then…

 

2) Repeat Last week – Accumulate the holds FT, mixing as you please:

Neutral Hold – Rings 2 min

HS Hold 2 min

L-sit 2 min

 

TC – 12 min

Score = Time/TC plus 1 sec/sec missed

 

LITE: 

Int1 – Weak L-sit

Int2 – Weak L-sit

Int3 – 1 leg L-sit

Beg1 – T-Sit; Dip Bar/Box Hold; Rev WW HS hold

Beg2 – T-Sit (1ft dwn); PU (top hold); PPU Hold (61/51cm)

Beg3 – F-Bridge; PU (top hold); PPU Hold (Flr)

 

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!