🔥OUR TRANSFORMATION CHALLENGE HAS STARTED… ALL THE BEST TO OUR TC MEMBERS!

🔥OUR SELF-DEFENCE COURSE STARTED LAST WEEK! Find details below ⬇️⬇️

GET IN SHAPE FOR SUMMER ☀️ 🏝️ 🔥 and Register now for our “SPRING” Transformation/Kick-start Challenge!

CLICK HERE FOR ALL OUR INFO ➡️ https://crossfitalgoa.com/transformation-challenge/

Our 8 Week Self Defence started the 1st week of September! For more info click here ➡️ https://crossfitalgoa.com/8-wk-self-defence-program/

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

#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 – 110926

⚠️‼️⚠️ 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) A workout for those wanting to compete in Hyrox –

AMRAP 4 min of:

100m Run

10 Kipping Ring Rows

AMRAP 4 min of:

100m Run

10m Sled Push (low bar) (30kg, 35kg/10kg, 35kg)

AMRAP 4 min of:

100m Run

20m Sled Pull (30kg, 35kg/10kg, 35kg)

AMRAP 4 min of:

100m Run

10 Burpee Broad Jump

AMRAP 4 min of:

100m Run

100m Rowing or 10 SDHP (20kg/12kg)

AMRAP 4 min of:

100m Run

20m Framers Carry (24kgx2/16kgx2)

AMRAP 4 min of:

100m Run

10 m Bumper Lunges (20kg/10kg)

AMRAP 4 min of:

100m Run

10 Wall Balls (9.1kg/6.3kg to 10/9ft)

Score = Total Reps

10m = 1 Rep for Run

Sled 1m = 1Rep

LITE:

Beg1 – PU (P/G), SDHP 16/10kg, Fc 20kgx2/12kgx2, Bmp Lunges (10/5kg), WB (6.3/4.5kg at 10/9ft)

Beg2 – RR (1/0.5m), SDHP 12/8kg, Fc 16kgx2/8kgx2, Bmp Lunges (5/2,5kg), WB (4,5/3kg, to 10ft/9ft)

Beg3 – RR (0.5/0m), SDHP 8/5kg, Fc 12kgx2/5kgx2, Bmp Lunges (2,5kg/0kg), WB (4,5/3kg, to 9/8ft)

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!

🔥OUR TRANSFORMATION CHALLENGE HAS STARTED… IF YOU STILL WANT IN…CONTACT ME ASAP!

🔥OUR SELF-DEFENCE COURSE STARTED LAST WEEK! Find details below ⬇️⬇️

GET IN SHAPE FOR SUMMER ☀️ 🏝️ 🔥 and Register now for our “SPRING” Transformation/Kick-start Challenge!

CLICK HERE FOR ALL OUR INFO ➡️ https://crossfitalgoa.com/transformation-challenge/

Our 8 Week Self Defence started the 1st week of September! For more info click here ➡️ https://crossfitalgoa.com/8-wk-self-defence-program/

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

#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 – 100926

⚠️‼️⚠️ 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) EMOM 12 min, climbing to a Heavy Load:

Min 1-4: 3 Clean (squat)

Min 5-8: 2 Clean (squat)

Min 9-12: 1 Clean (squat)

Score = Total Load (sum of Max for 3 reps, Max for 2 reps, Max for 1 rep)

Then…

3) Complete 6 Rnds of the following FT:

3 Squat Cleans (100kg/70kg)

6 Bar Muscle-ups

50 DU

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Int1 – 90/60kg; 2 B/MU, 46 DU

Int2 – 80/55kg; 3 B-MU (B/P), 43 DU

Int3 – 70/50kg; 3 B-Mu (P/G), 40 DU

Beg1 – 60/40kg; 6 C2B PU (P/G), 50 SU

Beg2 – 45/30kg; RR (1/0.5m), 45 SU

Beg3 – 35/20kg; RR (0.5/0m), 40 SU

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!

🔥OUR TRANSFORMATION CHALLENGE KICKED OFF LAST NIGHT… IF YOU STILL WANT IN…CONTACT ME ASAP!

🔥OUR SELF-DEFENCE COURSE STARTED LAST WEEK! Find details below ⬇️⬇️

GET IN SHAPE FOR SUMMER ☀️ 🏝️ 🔥 and Register now for our “SPRING” Transformation/Kick-start Challenge!

CLICK HERE FOR ALL OUR INFO ➡️ https://crossfitalgoa.com/transformation-challenge/

Our 8 Week Self Defence started the 1st week of September! For more info click here ➡️ https://crossfitalgoa.com/8-wk-self-defence-program/

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

#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 – 090926

⚠️‼️⚠️ 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) WOUNDED ANIMAL 3

Complete the following FT –

40 Strict HSPU

60 Kipping HSPU

But EMOM complete 7.62 m HS Walk (starting at 0 min)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Int1 – 30 and 50, HSW 5m

Int2 – 30 and 50 (1/2 abmat), HSW 4m

Int3 – 30 and 50 (2/3 abmat), HSW 3m or 1 WW

Beg1 – 40 PPU (41cm/flr), 60 PPU (flr/k), 7.62m BW (Str)

Beg2 – 40 PPU (flr/k), 60 PU (Kns), 7.62m BW (Str)

Then…

2) AMRAP 16 min of:

400m Run

10 Farmers Carry Box Step Over (22,5kgx2/15kgx2 at 61cm/51cm)

20 DB STOH (22,5kgx2/15kgx2)

Score = Total Reps

LITE:

Int3 – 20kgx2/12kgx2 at 61/51cm

Beg1 – 12 Bp BSO (61/51cm); 16kgx2/12kgx2

Beg2 – 250m Run; 12 Bp BSO (51/41cm); 12kgx2/8kgx2

Beg3 – 200m Run; 12 Bp BSO (41/31cm); 8kgx2/5kgx2

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!

🔥OUR SELF-DEFENCE COURSE STARTED LAST NIGHT! Find details below ⬇️⬇️

WE ARE RUNNING 2 COURSES IN SEPTEMBER – FIND BOTH BELOW!🔥

GET IN SHAPE FOR SUMMER ☀️ 🏝️ 🔥 and Register now for our “SPRING” Transformation/Kick-start Challenge!

CLICK HERE FOR ALL OUR INFO ➡️ https://crossfitalgoa.com/transformation-challenge/

Our 8 Week Self Defence starts 1st week of September! For more info click here ➡️ https://crossfitalgoa.com/8-wk-self-defence-program/

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

#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 – 080926

⚠️‼️⚠️ 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) THE APE No. 2 – FT:

30 C2B PU

10 LL RC (4.1m) – 10 ascents

10 RC (4.1m) – 10 ascents,

30 PU

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

LITE:

NB – T2 (level 2) 25 C2B; 25 PU; 8 LL RC

NB – T1 (level 4) 20 C2B; 20 PU; 6 LL RC

Int1 – 18 C2B; 18 PU; 6 LL RC

Int2 – 18 C2B; 18 PU; 6 LL RC; 8 Half RC (no jump)

Int3 – 15 C2B; 15 PU; 5 LL RC; 8 2 Pulls RC (no jump)

Beg1 – 20 C2B (P/G); 20 PU (P/G); 30 Jump Rope PU; 40 Leg ass. Rope PU  ;  Beg2 – 20 RR (1.5/1m); 20 RR (1/0.5m); 30 Rope Pulls-ly 2 stand (str legs)

Beg3 – 20 RR (1/0.5m); 20 RR (0.5/0m); 30 Rope Pulls-ly 2 stand (bnt legs)

Then…

B) Climb the ladder – AMRAP 18m:

100m-200m-300m-400m-500m etc… Run

10-20-30-40-50m HS Walk

Score = Total Reps

1m = 1 Rep HSW

10m =1 Rep Run

LITE:

Int1 – 8-16-24-32-40m HSW

Int2 –  7-14-21-28-35m HSW

Int3 – 6-12-18-24-30 HSW or 3-6-9-12-15 WW

Beg1 – 3-6-9-12-15 Half WW

Beg2 – 3-6-9-12-15 1-Step WW

Beg3 – 3-6-9-12-15 No Step WW or WormW

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!

🔥OUR SELF-DEFENCE COURSE STARTED LAST NIGHT! Find details below ⬇️⬇️

WE ARE RUNNING 2 COURSES IN SEPTEMBER – FIND BOTH BELOW!🔥

GET IN SHAPE FOR SUMMER ☀️ 🏝️ 🔥 and Register now for our “SPRING” Transformation/Kick-start Challenge!

CLICK HERE FOR ALL OUR INFO ➡️ https://crossfitalgoa.com/transformation-challenge/

Our 8 Week Self Defence starts 1st week of September! For more info click here ➡️ https://crossfitalgoa.com/8-wk-self-defence-program/

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

#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 – 070926

⚠️‼️⚠️ 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) Front Squat – 1 Rep Max Test

Score = Load

LITE:

Keep loading so that great form is maintained!

NB use a belt over 90% 1 RM

Do not be greedy!

Then…

2) Hero WOD DT…

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

First posted 13 April 2009.

5 RFT with a BB 70kg/49kg:

12 Deadlifts

9 Hang Power Clean

6 Push Jerks

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

LITE V:

Int1/2 – Same

Int3 – 61/43kg

Beg1 – 50/35kg

Beg2 – 30/20kg

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!

🔥OUR SELF-DEFENCE COURSE STARTED LAST NIGHT! Find details below ⬇️⬇️

WE ARE RUNNING 2 COURSES IN SEPTEMBER – FIND BOTH BELOW!🔥

GET IN SHAPE FOR SUMMER ☀️ 🏝️ 🔥 and Register now for our “SPRING” Transformation/Kick-start Challenge!

CLICK HERE FOR ALL OUR INFO ➡️ https://crossfitalgoa.com/transformation-challenge/

Our 8 Week Self Defence starts 1st week of September! For more info click here ➡️ https://crossfitalgoa.com/8-wk-self-defence-program/

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

#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 – 050926

⚠️‼️⚠️ 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) Complete the following 60:20 intervals, completing each for Max Reps:

4 Rnds of 60:20s:

Wall Balls (13.6kg/9.1kg to 10/9ft)

Rest 1 min

4 Rnds of 60:20s:

C2W HSPU

Rest 1 min

4 Rnds of 60:20s:

Deadlift (110kg/77kg)

Rest 1 min

4 Rnds of 60:20s:

Airbike or Row or Ski erg (cal)

Rest 1 min

4 Rnds of 60:20s:

C2B Pull-ups

Score = Total Reps

LITE:
Rx – 110/77kg

Level1 – 105/73kg

Level2 – 99/69kg

Level3 – 96/67kg

Level4 – 94/65kg; C2W (1/2 abm at 30cm); 13,6/9.1kg – 9/8ft

Int1 – 91/64kg; C2W HSPU (1/2 abm at 30cm); 9.1/6.3 -10/9ft

Int2 – 88/62kg; C2W (1/2 abm a 50cm); HSW 4m; 9.1/6.3 -10/9ft

Int3 – 77/54kg; C2W (2/3 abm at 50 cm); HSW 3m or WW1; 9.1/6.3 -10/9ft

Beg1 – 66/46kg; C2W 2/3 abm at 90cm; Half WW 1; 9.1/6.3-9/8ft; PU (P/G)

Beg2 – 55/39kg; PPU (51/41cm); 1-Step WW; 6.3/4.5kg – 10/9ft; RR (1/0.5)

Beg3 – 44/31kg; PPU (Flr/kns 2x abm); WormW; 6.3/4,5kg – 9ft/8ft; RR (0.5/0m)

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!

🔥OUR SELF-DEFENCE COURSE STARTED LAST NIGHT! Find details below ⬇️⬇️

WE ARE RUNNING 2 COURSES IN SEPTEMBER – FIND BOTH BELOW!🔥

GET IN SHAPE FOR SUMMER ☀️ 🏝️ 🔥 and Register now for our “SPRING” Transformation/Kick-start Challenge!

CLICK HERE FOR ALL OUR INFO ➡️ https://crossfitalgoa.com/transformation-challenge/

Our 8 Week Self Defence starts 1st week of September! For more info click here ➡️ https://crossfitalgoa.com/8-wk-self-defence-program/

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

#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 – 040926

⚠️‼️⚠️ 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) Complete the following 60:20 intervals, completing each for Max Reps:

4 Rnds of 60:20s:

Wall Balls (13.6kg/9.1kg to 10/9ft)

Rest 1 min

4 Rnds of 60:20s:

C2W HSPU

Rest 1 min

4 Rnds of 60:20s:

Deadlift (110kg/77kg)

Rest 1 min

4 Rnds of 60:20s:

Airbike or Row or Ski erg (cal)

Rest 1 min

4 Rnds of 60:20s:

C2B Pull-ups

Score = Total Reps

LITE:
Rx – 110/77kg

Level1 – 105/73kg

Level2 – 99/69kg

Level3 – 96/67kg

Level4 – 94/65kg; C2W (1/2 abm at 30cm); 13,6/9.1kg – 9/8ft

Int1 – 91/64kg; C2W HSPU (1/2 abm at 30cm); 9.1/6.3 -10/9ft

Int2 – 88/62kg; C2W (1/2 abm a 50cm); HSW 4m; 9.1/6.3 -10/9ft

Int3 – 77/54kg; C2W (2/3 abm at 50 cm); HSW 3m or WW1; 9.1/6.3 -10/9ft

Beg1 – 66/46kg; C2W 2/3 abm at 90cm; Half WW 1; 9.1/6.3-9/8ft; PU (P/G)

Beg2 – 55/39kg; PPU (51/41cm); 1-Step WW; 6.3/4.5kg – 10/9ft; RR (1/0.5)

Beg3 – 44/31kg; PPU (Flr/kns 2x abm); WormW; 6.3/4,5kg – 9ft/8ft; RR (0.5/0m)

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!

🔥OUR SELF-DEFENCE COURSE STARTS TONIGHT! CONTACT ME ASAP ON 0784517637 TO START TONIGHT! Find details below ⬇️⬇️

WE ARE RUNNING 2 COURSES IN SEPTEMBER – FIND BOTH BELOW!🔥

GET IN SHAPE FOR SUMMER ☀️ 🏝️ 🔥 and Register now for our “SPRING” Transformation/Kick-start Challenge!

CLICK HERE FOR ALL OUR INFO ➡️ https://crossfitalgoa.com/transformation-challenge/

Our 8 Week Self Defence starts 1st week of September! For more info click here ➡️ https://crossfitalgoa.com/8-wk-self-defence-program/

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

#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 – 030926

⚠️‼️⚠️ 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) EMOM 12 min, climbing to a Heavy Load:

Min 1-4: 3 Clean (squat)

Min 5-8: 2 Clean (squat)

Min 9-12: 1 Clean (squat)

Score = Total Load (sum of Max for 3 reps, Max for 2 reps, Max for 1 rep)

Then…

3) Complete 5 Rnds of the following FT:

10 Hang Power Cleans (70kg/50kg)

20 T2B

50 DU

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Int1 – 65/45kg; 46 DU

Int2 – 60/42kg; 18 T2B; 43 DU

Int3 – 55/38kg; 16 T2B; 40 DU

Beg1 – 45/30kg; 20 HLR; 50 SU

Beg2 – 35/20kg; 20 HKR; 45 SU

Beg3 – 25/15kg; 20 1x HKR; 40 SU

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!

🔥WE ARE RUNNING 2 COURSES IN SEPTEMBER – FIND BOTH BELOW!🔥

GET IN SHAPE FOR SUMMER ☀️ 🏝️ 🔥 and Register now for our “SPRING” Transformation/Kick-start Challenge!

CLICK HERE FOR ALL OUR INFO ➡️ https://crossfitalgoa.com/transformation-challenge/

Our 8 Week Self Defence starts 1st week of September! For more info click here ➡️ https://crossfitalgoa.com/8-wk-self-defence-program/

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

#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 – 020926

⚠️‼️⚠️ 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) Complete the following for Max Reps:

At 0, 2 min, 4 min – Strict HSPU RM

Rest 3 min

At 0, 2 min, 4 min – HSPU RM

Score = Total Reps

LITE:

Int1 – S-Hspu, Kipping

Int2 – S-Hspu (1/2 abm), kipping

Int3 – S-Hspu (2/3 abm), Kipping

Beg1 – PPU (61/51cm), PPU (30cm/Flr)

Beg2 – PPU (51cm/flr), PPU (Flr/Kns x2 abm)

Beg3 – PPU (Flr/Kns x2 abm), PPU (Kns x2 abm/Kns on flr)

Then…

2) AMRAP 16 min of:

300m Run

15 Burpee Box Jump Over (61cm/51cm)

12 KB/DB STOH (24kgx2/16kgx2)

Score = Total Reps

LITE:

Int3 – 20kgx2/12kgx2;

Beg1 – 12 Bp BSO (61/51cm); 16kgx2/12kgx2

Beg2 – 250m Run; 12 Bp BSO (51/41cm); 12kgx2/8kgx2

Beg3 – 200m Run; 12 Bp BSO (41/31cm); 8kgx2/5kgx2

Then…

3) Complete the following FT mixing as you please:

Accumulate 60 sec – Rear Lever

Accumulate 60 sec – Front Lever

Accumulate 60 sec – Planche

TC – 8 min

Score = Time to Complete

Rest as needed… NB – but complete in smaller work sets than usual with more rest!

LITE:

Rx – Full (F/R levers and Planche)

Level1 – Straddle (F/R levers and Planche)

Level2 – Single Leg (F/R levers and Planche)

Level3 – Flat Back (F/R levers and Planche)

Int1/2 – Tuck (F/R levers and Planche)

Int3 – Tuck (F/R levers and Planche)

Beg1 – Tuck (invert hang to hold pos F/R lever), Tuck Planche

Beg2 – Tuck 1 Ft down (Rear Lever and Tuck Planche), Front lever – Invert Hang

Beg3 – F/R (isom push down lying/kneeling on floor), Tuck Planche (both feet down)

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!

🔥WE ARE RUNNING 2 COURSES IN SEPTEMBER – FIND BOTH BELOW!🔥

GET IN SHAPE FOR SUMMER ☀️ 🏝️ 🔥 and Register now for our “SPRING” Transformation/Kick-start Challenge!

CLICK HERE FOR ALL OUR INFO ➡️ https://crossfitalgoa.com/transformation-challenge/

Our 8 Week Self Defence starts 1st week of September! For more info click here ➡️ https://crossfitalgoa.com/8-wk-self-defence-program/

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

#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 – 010926

⚠️‼️⚠️ 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) EMOM 10 min:

Min 1-4 – 3 Hang Power Snatch

Min 5–7 –  2 Hang Power Snatch

Min 8-10 – 1 Hang Power Snatch

Score = Total Max Loading (Max Load for 3 + Max Load for 2 + Max Load for 1)

Then…

2) Climb the ladder – AMRAP 9 min:

3-6-9-12-15-18 … etc. Bar Muscle-ups

3-6-9-12-15-18m … etc.  HS Walk

Score = Total Reps

1m = in 1 Rep

LITE:

Int1 – 2-5-8-11-14-17… B/MU and HSW

Int2 –  2-4-7-10-13-16… B/MU (B/P) or J-B/MU (chin) and HSW

Int3 – 2-3-6-9-12-14…B/MU (B/P) or J-B/MU (C-bone) and HSW or 1-1-2-3-4-4-5-5 WW

Beg1 – 3-6-9-12-15-18…PU (P/G), 1-2-3-4-5-6-7…Half WW

Beg2 – 3-6-9-12-15-18…RR (1/0.5m), 1-2-3-4-5-6-7…1-Step WW

Beg3 – 3-6-9-12-15-18…RR (0.5/0m), 1-2-3-4-5-6-7…No Step WW or WormW

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!