🔥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 – 231026

⚠️‼️⚠️ 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) Big Clean (squat) Complex with a light load (Climb to a

Max Day):

High Hang Clean, Hang Clean, Clean, Push Press

High Hang Clean, Hang Clean, Clean, Push Jerk

High Hang Clean, Hang Clean, Clean, Split Jerk

Score = Load (Unbroken Load)

LITE:

Keep loading so that great form is maintained

NB – Beginners can power clean pause then front squat for

the respective clean variations!

then…

2) AMRAP 14 min:

5 Bar Muscle-ups

14 DB Snatches (30kg/20kg)

9 HS Walk (m)

Score = Total Reps

LITE:

Int1 – 3 MU, 8m HSW, 25/15kg

Int2 – 4 B/MU (B/P), 6m HSW

Int3 – 4 S/Mup (P/G), 4m HSW or 2 WW (22.5/15kg)

Beg1 – 5 CB PU (P/G), 2 Half WW, (20/12kg)

Beg2 – 5 RR (1/0.5m), 2 1-step WW, (15/10kg)

Beg2 – 5 RR (0.5/0m), 2 WormW, (10/7kg)

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!