🔥OUR NEXT “FESTIVE SUMMER” TRANSFORMATION/KICK-START CHALLENGE STARTED THIS PAST WEEK …

➡️ Click the link below for all our info… but contact Dave on 0784517637 by WHATS app to get in at the last minute!

➡️ 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 – 071126

 

⚠️‼️⚠️ 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

 

A) Bar Muscle-up (RM) – E3rdMon3rdM for 12 min (5 Rnds)

 

Score = Total Reps

 

NB – a min of 5 Muscle-ups needed per Rnd. Scale accordingly!

NB – a min of 8 Pull-ups (12 RR) needed per Rnd. Scale accordingly!

 

LITE:

Int2 – R/B BMU

Int3 – B/P BMU

Beg1 – PU (P/G)

Beg2 – RR (1/0.5m)

Beg3 – RR (0.5/0m)

 

Then…

 

2) Complete 4 Rnds for Max Reps w a SB – 45/35kg:

 

AMRAP 3 min:

10/8 SB Cleans

24m SB Belly Carry (4x6m)

4x 6m Sled Push (HB/LB 35, 60kg/35, 30kg)

 

Rest 2 min between Rounds

 

Score = Total Reps

 

SB Belly Walk (1 length – 6m is 3 reps –12 reps per Rnd)

Sled Push (1 length – 6m is 3 reps – 12 reps per Rnd)

 

LITE:

Int1 – 9/7 reps

Int2 – 8/6 reps

Int3 – 7/5 reps; Sled plus 50/20kg

Beg1 – 10 SB Cleans (35/20kg); Sled plus 40/10kg

Beg2 – 10 SB Cleans (20/13.6kg); Sled plus 20/0kg

Beg3 – 10 SB Cleans (15kg or 13.6kg/10kg); Sled plus 10/0kg

 

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!