🔥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/
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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 – 221026
⚠️‼️⚠️ 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) 7 Legless Rope Climb from Sitting (4.1m) FT
Score = Time
LITE:
T2 (Level 2) – 5x LL RC 3.7m
T1 (Level 4) – 5x Half climbs
Int1 – 42 Rope PU (6 for 1)- 2 from L-sit
Int2 – 38 Rope PU (6 for 1)- 2 from L-sit
Int3 – 32 Rope PU (6 for 1)- 2 from L-sit
Beg1 – 42 Leg ass Rope PU
Beg2 – 40 Rope Rows (1/1.5m)
Beg3 – 40 Rope Rows (0.5/1m)
then…
2) 40:20 intervals – Complete 5 Rounds (15 min) of the
following for Max Reps:
AMRAP 40 sec – Cluster (45kg/30kg)
Rest 20 sec
AMRAP 40 sec – C2W HSPU
Rest 20 sec
AMRAP 40 sec – BB Facing Burpees
Rest 20 sec
Score = Total Reps
LITE:
PPU – keep hands, feet, abm, head all within 1mx1m
Int1 – 43/28kg; C2W (1/2 abm at 30cm)
Int2 – 40/26; C2W (1/2 abm a 50cm)
Int3 – 35/24kg; C2W (2/3 abm at 50 cm)
Beg1 – 30/20kg 90cm 2/3 abm C2W
Beg2 – 25/15kg; PPU (51cm/Flr)
Beg3 – 20/12kg; PPU (Flr/Flr 1 abm riser head)
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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