Featured Image – We are excited to announce that our 8th @EastCapeChamps takes place from 18-20 July 2025!
➡️18 July (Fri) Individuals
➡️19, 20 July (Sat/Sun) Teams of 4
✅Registration Opens 23 May 2025!
⚠️‼️Early Bird Registration (includes Shirt) – Closes 16 June 2025 24:00
⚠️‼️Late Registration (no shirt, unless we have extras) 9 July 2025 24:00.
Full details at www.eastcapechamps.co.za
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Featured Video – WHAT WE ARE ALL ABOUT! @CrossFitAlgoa
Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼
#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica
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)
#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth
ONLINE WHITEBOARD/COACHING – 160525
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) 100 BB Facing Burpees FT:
Score = Total Reps
Nb – BBF Bps Must be perpendicular to the BB
Gold Standard – 5 min
TC = 15 min
Score = Time/TC plus 1 sec/rep missed
LITE:
Int1/2/3 – same
Beg1 – BBF Bps (SO)
Beg2 – 80 BBF Bps (SO)
Beg3 – 60 BBF Bps (SO)
Then…
2) WOD Prep:
- Power Clean, Squat Clean – EMOM 6 min (Build to load for WOD)
- GHD SU or Weighted SU practice
- DU Practice
Score = Load
Then…
3) CrossFit Games 2020 Online Event – CrossFit HQ WOD 200920 – Awful Annie –
Complete the following Rnds FT:
50-40-30-20-10 DU
50-40-30-20-10 GHD SU
5-4-3-2-1 Cleans (124/84kg)
TC – 20 min
Score = Time/TC plus 1 sec per rep missed
NB – Note these are ANY Clean
NB – if you have not been regularly completing this GHD volume, reduce down to values that you have been regularly completing!
LITE:
See CF HQ At-Home options below as well as the CFA Home Options below RX – Single-arm (DB/KB/B-Pack) or light BB 20-15-10-5 reps on 25/15kg RX Sub – W Sit-up (25/15kg or same as DB loading)
Int1 – 90/63kg; 22.5/15kg; 47-37-27-17-7 DU
Int2 – 80/52kg; 20/15kg; 45-35-25-15-5 DU
Int3 – 70/45kg; 16/12kg; 40-30-20-10-5 DU
Beg1 – 60/40kg; 15/10kg; SU
Beg2 – 50/32kg; 12/8kg; 45-35-25-15-5 SU
Beg3 – 40/25kg; 8/5kg; 40-30-20-10-5 SU
EXTRAS
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!
AFL COMPETITORS TRAINING
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.
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!
