🔥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

💥 🥳 🎉 💥 💃 🕺 🔥 🥳 🎉 🔥 💥 🥳 🎉 💥 💃 🕺 🔥 

——————————-——————————-——————————-——————————-

#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 – 031126

 

⚠️‼️⚠️ 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) Wk 2 – EMOM 10 min (5 Rnds) – Complete the following:

Min 1 – RM Strict HSPU

Min 2 – RM C2B Pull-ups

 

Score = Total Reps

Goal 5-15 reps per Rnd.

Progression… Achieve more reps on any given level or increase your level of difficulty/intensity.

 

LITE:

Int2 – 1/2abm

Int3 – 2/3abm

Beg1 – PPU (61/51cm); C2B (P/G)

Beg2 – PPU (51cm/Flr); RR (1/0.5m)

Beg3 – PPU (Flr/kns 2abm); RR (0.5/0m)

 

Then…

 

2)  Complete 3 RFT:

90-70-50 Double Unders

60-50-40 Wall Balls (10kg/7kg)

40-30-20 Toes 2 Bar

 

TC = 22 min

 

Score = Time/TC plus 1 sec/rep missed

 

LITE:

CFA sub WB RX – WB/sub Thr (25/15kg)

CFA sub RX – T2B (Lying feet to hands)

Int1 – 65 DU

Int2 – 60 DU

Int3 – 55 DU, WB (9.1/6.3kg, 9ft/8ft lower height)

Beg1 – SU, WB (6.3/4.5kg, 10ft/9ft), HLR

Beg2 – 65 SU, WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), HKR

Beg3 – 60 SU, WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), Sitting (K2C)

 

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!