🔥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 – 111126

⚠️‼️⚠️ 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)  Practice Rope Climbing

Score = For Quality

Then…

2) AMRAP 21 min:

9 Lateral 3 m Shuffle Burpees

6 KB or DB Hang Clean (24kgx2/16kgx2)

3 Rope Climbs (4.57m)

Score = Total Reps

Note:

Lateral 3 m Shuffle Burpees – Burpee (no jump) lateral

shuffle Right 3m (1st rep), Burpee lateral shuffle Left 3m

(this is 2 reps)

The reps starts standing tall and ends once the athlete has

passed the beacon 3m away after having first completed a

burpee

LITE:

Int1 – 20×2/16×2; 3 RC

Int2 – 2 RC 4.1m

Int3 – 16×2/12×2; 3 Two pull Climbs

Beg1 – 12 Reps w KB 16×2/12×2 or 15 reps w DB 15×2/10×2; 18 Leg Assisted Rope PU or 9 Ly to Stand (str

hips/kns)

Beg2 – DB 10×2/7×2; 9 Ly to Stand (str kns); 9 Lateral 3 m Shuffle Burpees

Beg3 – DB 7×2/5×2; 9 Ly to Stand (kns/hips bend); 9 Lateral 3 m Shuffle Burpees

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!