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

🔥ALSO ALL THE BEST TO OUR SELF-DEFENCE COURSE MEMBERS!

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

#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 – 031026

⚠️‼️⚠️ 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

HERO WOD “Kev” (170906)

Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combat in Afghanistan. He was a member of Special Forces (Korps Commando Troepen) Task Force 55 within the Netherlands Armed Forces. Van de Rijdt was an avid CrossFit athlete and instructor in Venlo, Netherlands. His favorite movements included deadlifts, bar muscle-ups and partner bar-facing burpees. He is survived by his father, Paul; his mother, Karin; his sister, Wendy; his godchild; and many colleagues and friends.

AMRAP (with a Partner) in 26 minutes:

6 Deadlifts (143kg/93kg) (each)

9 Bar-Facing Burpees (synchronized)

9 Bar Muscle-Ups (each)

16.7m Partner Barbell Carry (143kg/93kg)

Score = Total Reps

CFA/AFL LITE:

L3 – 136/90kg; 6 B-MU e

Int1 – 130/85kg; 8 B-MU (B/P) e

Int2 – 115/70kg; 7 B-MU (P/G)

Int3 – 100/65kg; 6 B-MU (G/B) e or 12 C2B PU e

Beg1 – 85/55kg;  15 PU (P/G) e; BBF Bp SO

Beg2 – 70/45kg; 15 RR (1.5/1m) e; BBF Bp SO

Beg3 – 60/35kg; 15 RR (1/0.5m) e; BBF Bp SO

Cool-down/Trigger Ball/Foam Roll/Stretch

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… ALL THE BEST TO OUR TC MEMBERS!

🔥ALSO ALL THE BEST TO OUR SELF-DEFENCE COURSE MEMBERS!

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

#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 – 021026

⚠️‼️⚠️ 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

HERO WOD “Kev” (170906)

Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combat in Afghanistan. He was a member of Special Forces (Korps Commando Troepen) Task Force 55 within the Netherlands Armed Forces. Van de Rijdt was an avid CrossFit athlete and instructor in Venlo, Netherlands. His favorite movements included deadlifts, bar muscle-ups and partner bar-facing burpees. He is survived by his father, Paul; his mother, Karin; his sister, Wendy; his godchild; and many colleagues and friends.

AMRAP (with a Partner) in 26 minutes:

6 Deadlifts (143kg/93kg) (each)

9 Bar-Facing Burpees (synchronized)

9 Bar Muscle-Ups (each)

16.7m Partner Barbell Carry (143kg/93kg)

Score = Total Reps

CFA/AFL LITE:

L3 – 136/90kg; 6 B-MU e

Int1 – 130/85kg; 8 B-MU (B/P) e

Int2 – 115/70kg; 7 B-MU (P/G)

Int3 – 100/65kg; 6 B-MU (G/B) e or 12 C2B PU e

Beg1 – 85/55kg;  15 PU (P/G) e; BBF Bp SO

Beg2 – 70/45kg; 15 RR (1.5/1m) e; BBF Bp SO

Beg3 – 60/35kg; 15 RR (1/0.5m) e; BBF Bp SO

Cool-down/Trigger Ball/Foam Roll/Stretch

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… ALL THE BEST TO OUR TC MEMBERS!

🔥ALSO ALL THE BEST TO OUR SELF-DEFENCE COURSE MEMBERS!

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

#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 – 011026

⚠️‼️⚠️ 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 – T2B Rep Max

Min 2 –  Turkish Get-Ups 2(1e) (Climb to Max Day)

Score = Sum of Reps x Max Load used

Then…

2) AMRAP 10 min (SB 45/35kg) of:

10/8 Sandbag Cleans (power)

10m/7m Sandbag OH walk (Sandbag held above head)

10/8 Sandbag Squats (Shoulder)

10m/7m Sandbag OH walk (Sandbag held above head)

10(5e)/8(4e) Sandbag Lunges (Belly hold)

Score = Total Reps

Note 1m =3 ft 3,37 in 1 Rep on walking

LITE:

Nb – B1-3 uses men’s reps only for Men and Women

Int1 – Same
Int2 – 9/7reps and 9/6m Reps – Rx load
Int3 – 8/6reps and 8/5m – Rx load
Beg1 – 35/20kg
Beg2 – 20/13.6kg
Beg3 – 13.6/10kg

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… ALL THE BEST TO OUR TC MEMBERS!

🔥ALSO ALL THE BEST TO OUR SELF-DEFENCE COURSE MEMBERS!

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

#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 – 300926

⚠️‼️⚠️ 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) Power Clean and Push Jerk – EMOM 10 min (Max Day):

Min 1-4 – TNG 3 Reps

Min 5-7 – TNG 2 Reps

Min 8-10 – 1 Rep

Score = Sum of heaviest Load on respective Rep Ranges

LITE:

Keep loading so that great form is maintained

Then…

2) Complete 3 Rnds of the following for Max Reps (17 min):

Min 1 – C2B Pull-ups

Min 2 – KB Hang Clean and STOH (24kgx2/16kgx2)

Min 3 – Lateral Box Jump Overs (61cm/51cm)

Min 4 – Sled Push High Bar 6m, Return Low Bar 6m (35kg plus 40kg/20kg)

Min 5 – D-Ball Overhead and Drop (20kg/15kg)

Min 6 – Rest

Score = Total Reps

Note:

Sled – 1 length is 3 reps (2m is 1 rep)

LITE:

Int1 – same RX

Int2 – 20kgx2/12kgx2

Int3 – 20kgx2/12kgx2; PU

Beg1 – 15kgx2/10kgx2; PU (P/G), Lat BStepO (61/51cm), Sled (35kg, 20kg/0kg), D-Ball 20kg/10kg

Beg2 – 10kgx2/7kgx2; RR (1/0.5m), Lat BStepO (51/41cm), Sled (35kg, 20kg/0kg), D-Ball 15/10kg

Beg3 – 7.5kgx2/5kgx2; RR (0.5/0m), Lat BStepO (41/30cm), Sled (35kg, 20kg/0kg), D-Ball 10/5kg

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… ALL THE BEST TO OUR TC MEMBERS!

🔥ALSO ALL THE BEST TO OUR SELF-DEFENCE COURSE MEMBERS!

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

#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 – 290926

⚠️‼️⚠️ 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) Practice – DU and DU/SU Crossovers

Score = For Quality

B) Tabata (8x 20s:10s W:R):

DU Crossovers

Score = Total Reps on each

LITE:

Int3-Beg2 – SU CO

Beg3 – SU CO foot trap

C) Tabata (8x 20s:10s W:R):

DU

Score = Total Reps on each

LITE:

Beg1 – 1st 4 Rnds DU, next 4 SU

Beg2/3 – SU

Then…

2) Mix as you please – For Time:

1200m Burden Run 1 Mile (1609m – 25/15kg)

120m HS Walk

TC – 18 minutes

Score = Time/TC plus 1sec/rep missed

LITE:

Use KB/Db/Bumper Home-B – same

Int1 – 22.5/15kg; 100m HSW

Int2 – 20/15kg; 85m HSW

Int3 – 20/12kg; 75m HSW or 25 Wall Walks

Beg1 – 15/10kg; 25 Half WW

Beg2 – 1000m, 12/8kg; 25 1-step WW

Beg3 – 800m, 8/5kg; 25 WormWalk

Cool-down/Trigger Ball/Foam Roll/Stretch

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… ALL THE BEST TO OUR TC MEMBERS!

🔥ALSO ALL THE BEST TO OUR SELF-DEFENCE COURSE MEMBERS!

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

#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 – 280926

⚠️‼️⚠️ 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 Squats 5 – E2ndMon2ndM for 10 min (75% 1RM)

Score = Load

LITE:

Keep loading so that great form is maintained

Then…

2) Burpee Buffet No. 2 FT:

20 Bps MU

30 Bps BSO (Farmers 22.5kg x 2/15kg x 2 at 61/51cm)

40 Bps DB GTOH (22.5kg/15kg)

60 Lat. BBF Bps

TC – 20 min

Score = Time or TC plus 1 sec/rep missed

LITE:

No jump for Int on Bp C2B/PU

Int1 – Bps MU 15

Int2 – Bps C2B Pull-up

Int3 – Bps Pull-up

Beg1 – Bp PU Bp (bar wrist); 15×2/10kgx2(61/51cm); 15/10kg

Beg2 – 20 BP J-PU (bar mid forearm); 25 reps 10×2/7kgx2(51cm); 35 reps 10/7kg; 55 LF Bps

Beg3 – 15 BP J-PU (bar mid forearm); 20 reps 7×2/5kgx2(41cm); 30 reps 10/7kg; 50 LF Bps

Cool-down/Trigger Ball/Foam Roll/Stretch

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… ALL THE BEST TO OUR TC MEMBERS!

🔥ALSO ALL THE BEST TO OUR SELF-DEFENCE COURSE MEMBERS!

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

#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 – 26926

⚠️‼️⚠️ 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

TC Members who missed testing on Mon/Tuesday…Must complete today!

1) Complete the following FT:

Row 1000m or 100 SDHP (20kg/12kg)

then…

50-40-30-20-10 reps of:

Wall ball (10/6.3kg)

Pull-ups

then…

Run 100x 7.62m

TC – 28 min

Score = Time/TC plus 1sec/rep missed

TC – 28 min  ; Score = Time/TC plus 1 sec/rep missed

CFA/AFL LITE:

WB Sub DB/KB/BP/Light BB – Thrusters (25/15kg) ;  Row sub SDHP (20/12kg)

Int2 – 45-35-25-15

Int3 – 20/12kg; WB (9.1/6.3kg, 9ft/8ft lower height); 40-30-20-10-5 PU

Beg1 – 16/10kg; WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg); 40-30-20-10-5 PU (P/G)

Beg2 – 800m Row/80 SDHP 12/8kg; 40-30-20-10 WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm); 40-30-20-10-5 RR (1.5/1m); 90x S-Run (7.62m)

Beg3 – 750m Row/75 SDHP 8/5kg; 35-25-15-5 WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm); 35-25-15-5 RR (1/0.5m); 75x S-Run (7.62m)

Cool-down/Trigger Ball/Foam Roll/Stretch

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… ALL THE BEST TO OUR TC MEMBERS!

🔥ALSO ALL THE BEST TO OUR SELF-DEFENCE COURSE MEMBERS!

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

#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 – 250926

⚠️‼️⚠️ 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

TC Members who missed testing on Mon/Tuesday…Must complete today!

1) Complete the following FT:

Row 1000m or 100 SDHP (20kg/12kg)

then…

50-40-30-20-10 reps of:

Wall ball (10/6.3kg)

Pull-ups

then…

Run 100x 7.62m

TC – 28 min

Score = Time/TC plus 1sec/rep missed

TC – 28 min  ; Score = Time/TC plus 1 sec/rep missed

CFA/AFL LITE:

WB Sub DB/KB/BP/Light BB – Thrusters (25/15kg) ;  Row sub SDHP (20/12kg)

Int2 – 45-35-25-15

Int3 – 20/12kg; WB (9.1/6.3kg, 9ft/8ft lower height); 40-30-20-10-5 PU

Beg1 – 16/10kg; WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg); 40-30-20-10-5 PU (P/G)

Beg2 – 800m Row/80 SDHP 12/8kg; 40-30-20-10 WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm); 40-30-20-10-5 RR (1.5/1m); 90x S-Run (7.62m)

Beg3 – 750m Row/75 SDHP 8/5kg; 35-25-15-5 WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm); 35-25-15-5 RR (1/0.5m); 75x S-Run (7.62m)

Cool-down/Trigger Ball/Foam Roll/Stretch

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!

🔥🔥🇿🇦 🇿🇦 🥩 🍖 BOX MEMBERS – JOIN OUR HERITAGE DAY BREKKIE BRAAI TODAY FROM 10:00ish… BRING FAMILY AND FRIENDS! 🔥🔥🇿🇦 🇿🇦 🥩 🍖

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

🔥ALSO ALL THE BEST TO OUR SELF-DEFENCE COURSE MEMBERS!

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

#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 – 240926

⚠️‼️⚠️ 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

TC Members who missed testing on Mon/Tuesday…Must complete today!

1) In Teams of 4 with Athletes alternating Rounds in Pairs – EMOM 10 min:

Min 1 (2 Athletes) – 10 SYNCHRO KB Swing (Climb to Max Day)

Min 2 (2 Athletes) – 10(5e) SYNCHRO TGU Sit-ups (Climb to Max Day)

Score = Sum of Reps x Loading on those reps

Then…

2) In Teams of 4 – 5 RFT:

30m Synchro HSW (pair) – To work other Pair Holds Ring Dip (neutral)

20 Synchro Strict HSPU (pair) – To work other Pair holds L-sit Hang Hold

60 Simultaneous DU – All 4 complete DU but only 1 Athletes DU count.

TC – 10 min

Score = Time/TC plus 1sec/rep missed

Note:

Simultaneous DU – if anyone trips ups/stops during the sim DU, counting is stopped and 1 Rep subtracted.

Lite levels can be mixed! I.e. 1 can complete Piked PU while another does RX HSPU

AFL/CFA LITE VARIANTS:

Int1 – 12m HSW; 8 HSPU; 55 DU

Int2 – 10m HSW; HSPU 1/2 abm; 50 DU, Holds – RX Ring Hold / weak L-sit hang

Int3 – 8m HSW or 3 WW; HSPU 2/3 abm; 45 DU; Holds – Dip hold box/bar / 1 Leg L-sit hang

Beg1 – 3 Half WW; PPU (61/51cm), 60 SU, Holds – Dip hold box/bar / Tuck hang

Beg2 – 3 1-step WW; PPU (51cm/Flr), 55 SU, Holds – Dip hold Str legs / 1 knee up Tuck hang

Beg3 – 3 WormW; PPU (Flr/Kns 2abm), 50 SU; Holds – Dip hold bnt legs / 1 Ft down hang

Cool-down/Trigger Ball/Foam Roll/Stretch

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!

🔥🔥🇿🇦 🇿🇦 🥩 🍖 BOX MEMBERS – JOIN OUR HERITAGE DAY BREKKIE BRAAI … BRING FAMILY AND FRIENDS! 🔥🔥🇿🇦 🇿🇦 🥩 🍖

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

🔥ALSO ALL THE BEST TO OUR SELF-DEFENCE COURSE MEMBERS!

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

#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 – 220926

⚠️‼️⚠️ 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

TC Members who missed testing on Mon/Tuesday…Must complete today!

1) Push Jerk (from Rack/Blocks) – EMOM 10 min (Max Day):

Min 1-4 – 3 Reps

Min 5-7 – 2 Reps

Min 8-10 – 1 Rep

Score = Sum of heaviest Load on respective Rep Ranges

LITE:

Keep loading so that great form is maintained

Then…

2) Complete 3 Rnds of the following for Max Reps:

Rnd 1 – AMRAP 6 min:

1 Legless Rope Climb (4.1m)

2 Rope Climbs (4.57m)

10 Hang Clean and Jerk (60kg/40kg)

12 Box Jump Over (76cm/61cm) – step down

REST 2 min

Rnd 2 – AMRAP 5 min:

1 Legless Rope Climb (4.1m)

2 Rope Climbs (4.57m)

10 Hang Clean and Jerk (60kg/40kg)

12 Box Jump Over (76cm/61cm) – step down

REST 2 min

Rnd 3 – AMRAP 4 min:

1 Legless Rope Climb (4.1m)

2 Rope Climbs (4.57m)

10 Hang Clean and Jerk (60kg/40kg)

12 Box Jump Over (76cm/61cm) – step down

Score = Total Reps

LITE:

T2 (Level 2) – 1x LL RC 3.7m, 2 RC (4,57m)

T1 (Level 4) – 2x Half LL RC, 2 RC (4,57m)

Int1 – 55/38kg; 6 LL Rope PU (6 for 1), 2 RC (4,57m)

Int2 – 50/35kg; 5 LL Rope PU (6 for 1), 2 RC (4,1m)

Int3 – 47kg/32kg; 4 LL Rope PU (6 for 1), 2 RC (2 pulls); BJO (61/51cm)

Beg1 – 40/28kg; 6 Jump up lower down R-PU, 12 Leg ass Rope PU or 6 Ly-2-Stand pulls (str); BStepO (61/51cm)

Beg2 – 30/20kg; 6 Rope Rows (0.5/1m), 6 Ly-2-Stand pulls (Kns Str, hips Bnt); BStepO (51cm)

Beg3 – 20/12kg; 6 Rope Rows (0.5/1m), 6 Ly-2-Stand pulls (Kns Bnt, hips Bnt); BStepO (41cm)

Cool-down/Trigger Ball/Foam Roll/Stretch

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!