🔥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 – 291026

 

⚠️‼️⚠️ 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) EMOM for 10 min complete:

Min 1-5: TNG 3 Squat Snatches (Max Day)

Min 6-10: TNG 3 Power Clean, Push Jerks (Max Day)

 

Score = Max Load (SS) plus Max Load (PC, PJ)

 

LITE:

Drop Btwn reps

Keep loading so that great form is maintaining

Beg – Power snatch plus ohs allowed

 

Then…

 

3) AMRAP 10 min:

5/4 SB Cleans (45kg/35kg)

2 Legless Rope Climb from Sitting (3.7m)

5/4 SB Squats (belly hold) (45kg/35kg)

2 Leg Assisted Rope Climbs from Sitting (3,7m)

 

Score = Reps

 

RX SB Women – 4 reps each

 

LITE:

T2 (Level 2) – 2x LL RC 3.7m; RC same RX

T1 (Level 4) – 2x Half LL climbs; RC same RX

Int1 – 12 Rope PU (6 for 1)- from L-sit; 1 same RX

Int2 – 10 Rope PU (6 for 1)- from L-sit; 2 (FROM

STANDING, NO JUMP); 4/3 reps SB mvts

Int3 – 8 Rope PU (6 for 1)- from L-sit; 2 2x Pull Climbs

(FROM STANDING, NO JUMP); 4/3 Sb mvts

Beg1 – 12 Leg ass Rope PU, 3 Lying to standing R-Pulls (Str

hips/kns); 35/20kg – 5 reps each Mvt

Beg2 – 12 Rope Rows (1/1.5m), 3 Lying to standing RPulls (Bnt Kns); 20/13.6kg 5 reps each mvt

Beg3 – 12 Rope Rows (0.5/1m), 3 Lying to standing R-Pulls

(Bnt Kns, Hips); 13,6/10kg 5 reps each mvt

 

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!