🔥OUR “FESTIVE SUMMER” TRANSFORMATION/KICK-START CHALLENGE IS RUNNING – IF YOU MISSED THIS CHALLENGE …OUR NEXT “NEW YEAR, NEW YOU” TRANSFORMATION CHALLENGE WILL START MID-JANUARY 2027!

➡️ 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/

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

#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 – 121126

⚠️‼️⚠️ 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) KB or DB Power Snatch 3 – EMOM for 10 min (Build to Max Day, Start at 50% 1RM) 

Score = Max Load

NB:

1 Rnd Left, next Rnd Right; NB – DB from floor (2 heads on floor), KB from Hang

LITE:

Keep loading so that great form is maintained!

then…

2) Mixed Tabata of the following for 12 min:

1st 20s – BJO (61/51cm)

2nd 20s – KB Snatch (32/24kg)

3rd 20s – Thrusters (45/30kg)

Score = TOTAL Reps

LITE:

Int1 – BB 40/26kg  ;

Int2 – 24/16kg, BB 40/26kg, PU, 1/2 AbM  ;

Int3 – BB 35/23kg, PU, 2/3 AbM  ;

Beg1 – BSO (61/51cm), 16/12kg, BB 30/20kg

Beg2 – BSO (41cm), 12/8kg, BB 20/15kg

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!