🔥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/

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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 – 131126

⚠️‼️⚠️ 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) Improve on last week – Bar Muscle-up RM – E3rdMon3rdM for 12 min (4 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) CrossFit Games 2025 Semi-Finals – WORKOUT 4

(https://games.crossfit.com/workouts/semifinals/2025/1?division=1)

For total reps, every 2 minutes for 5 rounds,

complete:

10x 50 ft shuttle runs (i.e. 20x 7.62m lengths)

10 clean and jerks (61kg/38kg)

Max lateral burpees over the bar in the time

remaining

*Rest 1 minute between rounds.

Score = Total Reps

Rx and L1-4 only – NB you must complete at least 1 lateral

Burpee to advance to next Rnd

Rnd 1 – Min 1, 2 Window, Rest min 3 so you end at end of

14th min

CFA/AFL LITE:

Any Clean, any Jerk

Int1 – 55/36kg

Int2 – 50/34kg

Int3 – 18 S-Run lengths; 47kg/32kg

Beg1 – 16 S-Run lengths; 40/28kg; BBF Bp (SO)

Beg2 – 14 S-Run lengths; 30/20kg; BBF Bp (SO)

Beg3 – 12 S-Run lengths; 20/12kg; BBF Bp (SO)

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!