Our MUSIC TRIVIA Fundraiser is on!!!! We are raising to get @daveleveysa to the Finals of
the #CrossFitGames in Madison, Wisconsin, USA 🇺🇸 in August!!

Help Dave represent 🇿🇦 South Africa / Africa 🇿🇦 at the CrossFit Games Finals and come join us
for an evening of FUN 💥🎶🤩🥳🎶💥 on Sat 24 June!!

RSVP Details in poster above!!

__________________________________________

For Info and To Register for Dave’s Games Bound Online (17-24 June) … REGISTER ASAP AT THE LINK BELOW) … please click on the following link:

https://crossfitalgoa.com/games-bound-comp-2023/

ONLINE version Lucky Draw Prizes (South Africa):

1) R2500 Nutritech Hamper 

2) R1850 DVSN Hamper

__________________________________________

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 230623

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

We will Test the Fundraiser Workout a few times this week! Jump-in on the ONLINE version and Register from 17-24 June and stand a chance to win a lucky draw prize of:

1) R2500 Nutritech Hamper 

2) R1850 DVSN Hamper
Don’t worry – if you have done it once… you will have an alternative workout to do!!

1) Dave Levey Games Bound ONLINE Fundraiser 2023
https://crossfitalgoa.com/games-bound-comp-2023/

Workouts, Movement Standards and Score Sheet

https://crossfitalgoa.com/wp-content/uploads/2023/06/Dave-Levey-Games-Bound-Workout-123.pdf

For CFA Scoring:
RX – RX
Int – Int2
Beg – Beg2

OR…

For those who have completed already, complete the following 2 workouts…

1) Snatch (squat) 1 – EMOM 10 min (Build to a Max Day)

Score = Load

then…

2) SHIRLEY – In honour of Shirley Anne Levey, Dave’s mom who passed away 21 June 2007. (DOB 23 July)! She will always be remembered for her caring and loving nature!

“Shirley” – for Time:
21 Snatch 50 kg / 30 kg
21 C2B Pull-up’s
21 m HS Walk
15 Snatch 50 kg / 30 kg
15 C2B Pull-up’s
15 m HS Walk
9 Snatch 50 kg / 30 kg
9 C2B Pull-up’s
9 m HS Walk

Score = Time

CFA LITE Options:
Home-Based sub C2B – BOR 27-21-15 (50/30kg) or 42-30-18 DB/KB (25/15kg)
Home-Based sub BB – DB/KB/SB 25/15kg 42-30-18 DB/KB snatches
NB Beg – Squat snatch but PS, OHS allowed
Int1 – 15-12-9m HSW or 7-5-3 WW
Int2 – 45/27kg, 22.5/15kg, 12-9-6m HSW OR 5-3-1 WW, PU
Int3 – 40/25kg, 20/12kg, PU
Beg1 – 30/20kg, 15/10kg, PU (G/P), 42-30-18m BW (Str) or 5-4-3 Half WW
Beg2 – 20/12kg, 10/7.5kg, RR (1/0,5m), 42-30-18m BW (Str) or 5-4-3 Scaled 1 Step WW
Beg3 – 17/10kg, 7.5/5kg, RR (0,5/0m), 42-30-18m BW (Bnt) ; NB – Squat snatch but PS, OHS allowed

EXTRAS
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD

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 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 and 5th in 2019. 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Our MUSIC TRIVIA Fundraiser is on!!!! We are raising to get @daveleveysa to the Finals of
the #CrossFitGames in Madison, Wisconsin, USA 🇺🇸 in August!!

Help Dave represent 🇿🇦 South Africa / Africa 🇿🇦 at the CrossFit Games Finals and come join us
for an evening of FUN 💥🎶🤩🥳🎶💥 on Sat 24 June!!

RSVP Details in poster above!!

__________________________________________

For Info and To Register for Dave’s Games Bound Online (17-24 June) … REGISTER ASAP AT THE LINK BELOW) … please click on the following link:

https://crossfitalgoa.com/games-bound-comp-2023/

ONLINE version Lucky Draw Prizes (South Africa):

1) R2500 Nutritech Hamper 

2) R1850 DVSN Hamper

__________________________________________

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 220623

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

We will Test the Fundraiser Workout a few times this week! Jump-in on the ONLINE version and Register from 17-24 June and stand a chance to win a lucky draw prize of:

1) R2500 Nutritech Hamper 

2) R1850 DVSN Hamper
Don’t worry – if you have done it once… you will have an alternative workout to do!!

1) Dave Levey Games Bound ONLINE Fundraiser 2023
https://crossfitalgoa.com/games-bound-comp-2023/

Workouts, Movement Standards and Score Sheet

https://crossfitalgoa.com/wp-content/uploads/2023/06/Dave-Levey-Games-Bound-Workout-123.pdf

For CFA Scoring:
RX – RX
Int – Int2
Beg – Beg2

OR…

For those who have completed already, complete the following 2 workouts…

1) OHS 5-4-3-2-1 – E2NDMon2ndM Build up to a Max Day (10 min)

Score = Sum of 5 loads used

CFA LITE:
Use appropriate loading so that great form is maintained!

Then …

2) 2019 ECC – RX – Event 5 (Wobbly):

IF ALONE – complete Half the T2B, hold the F/Bridge as long as it takes you to complete half the T2B, complete the same number of Burpees, but AMRAP up to 50 OHS if alone!

Time to complete 80 OHS – there are 3 intervals of 3 min in which to AMRAP OHS once the buy-in of T2B and Synchro BBF Burpees are completed. Time ends when the OHS are completed or when cap is hit. Athlete’s work one at a time on the OHS.

M1 & F1 complete 3 x AMRAP’s then M2 & F2 complete 3 x AMRAP’s

Complete 80 OHS FT in the following intervals:

AMRAP Min 1-3:
21 T2B – partner holds a Front Bridge
15 Synchro BB Facing Burpees
AMRAP OHS (60kg/40kg) until 3 min
Rest 1 min (Min 4)

AMRAP Min 5-7:
21 T2B – partner holds a Front Bridge
15 Synchro BB Facing Burpees
AMRAP OHS (60kg/40kg) until 7 min
Rest 1 min (Min 8)

AMRAP 9-11:
21 T2B – partner holds a Front Bridge
15 Synchro BB Facing Burpees
AMRAP OHS (60kg/40kg) until 11

TC = 11 min

Score = Time 80 OHS Completed or TC plus 1 sec/rep missed on the 80 OHS

Rest 1 min and M2 & F2 complete the same sequence

Total TC = 23 min

INTERMEDIATE – Event 4 (Wobbly):

Time to complete 80 OHS – there are 3 intervals of 3 min in which to AMRAP OHS once the buy-in of T2B and Synchro BBF Burpees are completed. Time ends when the OHS are completed or when cap is hit. Athlete’s work 1 at a time on the OHS.

M1 & F1 complete 3 x AMRAP’s then M2 & F2 complete 3 x AMRAP’s

AMRAP Min 1-3:
15 T2B – partner holds a Front Bridge
12 Synchro BB Facing Burpees
AMRAP OHS (50kg/30kg) until 3 min
Rest 1 min (Min 4)

AMRAP Min 5-7:
15 T2B – partner holds a Front Bridge
12 Synchro BB Facing Burpees
AMRAP OHS (50kg/30kg) until 7 min
Rest 1 min (Min 8)

AMRAP 9-11:
15 T2B – partner holds a Front Bridge
12 Synchro BB Facing Burpees
AMRAP OHS (50kg/30kg) until 11

TC = 11 min

Score = Time 80 OHS Completed or TC plus 1 sec/rep missed on the 80 OHS

Rest 1 min and M2 & F2 complete the same sequence

Total TC = 23 min

BEGINNER – Event 5 (Wobbly):

Time to complete 80 OHS – there are 3 intervals of 3 min in which to AMRAP OHS once the buy-in of HKR and Synchro BBF Burpees are completed. Time ends when the OHS are completed or when cap is hit. Athlete’s work 1 at a time on the OHS.

M1 & F1 complete 3 x AMRAP’s then M2 & F2 complete 3 x AMRAP’s

AMRAP Min 1-3:
15 Hanging Knee Raises – partner holds a Front Bridge
9 Synchro BB Facing Burpees
AMRAP OHS (30kg/20kg) until 3 min
Rest 1 min (Min 4)

AMRAP Min 5-7:
15 Hanging Knee Raises – partner holds a Front Bridge
9 Synchro BB Facing Burpees
AMRAP OHS (30kg/20kg) until 7 min
Rest 1 min (Min 8)

AMRAP 9-11:
15 Hanging Knee Raises – partner holds a Front Bridge
9 Synchro BB Facing Burpees
AMRAP OHS (30kg/20kg) until 11

TC = 11 min

Score = Time 80 OHS Completed or TC plus 1 sec/rep missed on the 80 OHS

Rest 1 min and M2 & F2 complete the same sequence

Total TC = 23 min

LITE Options:

Int1 – 15 T2B, 12 S/BBFB, OHS (50/30kg)
Int2 – OHS (43/270kg)
Int3 – OHS (38/25kg)
Beg1 – 15 HKR, 9 S/BBFB, OHS (30/20kg)
Beg2 – 15 Sit-ups, 9 S/BBFB (step over), OHS (20/12kg)

BBF Bps standard – stepping back, up, jump over

EXTRAS
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD

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 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 and 5th in 2019. 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

For Info and To Register for Dave’s Games Bound Online (17-24 June) … REGISTER ASAP AT THE LINK BELOW) … please click on the following link:

https://crossfitalgoa.com/games-bound-comp-2023/

ONLINE version Lucky Draw Prizes (South Africa):

1) R2500 Nutritech Hamper 

2) R1850 DVSN Hamper

__________________________________________

Our MUSIC TRIVIA Fundraiser is on!!!! We are raising to get @daveleveysa to the Finals of
the #CrossFitGames in Madison, Wisconsin, USA 🇺🇸 in August!!

Help Dave represent 🇿🇦 South Africa / Africa 🇿🇦 at the CrossFit Games Finals and come join us
for an evening of FUN 💥🎶🤩🥳🎶💥 on Sat 24 June!!

RSVP Details in poster above!!

__________________________________________

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 210623

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

We will Test the Fundraiser Workout a few times this week! Jump-in on the ONLINE version and Register from 17-24 June and stand a chance to win a lucky draw prize of:

1) R2500 Nutritech Hamper 

2) R1850 DVSN Hamper
Don’t worry – if you have done it once… you will have an alternative workout to do!!

1) Dave Levey Games Bound ONLINE Fundraiser 2023
https://crossfitalgoa.com/games-bound-comp-2023/

Workouts, Movement Standards and Score Sheet

https://crossfitalgoa.com/wp-content/uploads/2023/06/Dave-Levey-Games-Bound-Workout-123.pdf

For CFA Scoring:
RX – RX
Int – Int2
Beg – Beg2

OR…

For the Rest complete the following workout as an individual!

1)  From 1 – 10 min AMRAP:
25 Wall Balls (9.1kg/6.3kg)
200m Row or 20 SDHP (20kg/12kg)

Score = Total Reps

Rest 3 min…

AMRAP 18 min:
50m Farmers Walk/Waiter Walk (32kg,30kg / 24kg/20kg)
10 KB Swings (32kg/24kg)
5 KB or DB Turkish Get-ups (32kg/24kg)

Score = Total Reps

WOD 1 – CFA LITE Options:
Rowing sub SDHP – 1Rep = 10m
Int3 – 9.1/6.3kg at 9ft/8ft
Beg1 – 6.3/4.5kg at 10ft/9ft; 16/10kg
Beg2 – 6.3/4.5kg, 9ft-274.3cm/8ft-243cm, 12/8kg
Beg3 – 6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm, 8/5kg

WOD 2 – CFA LITE Options:

FW 5m is 1 Rep
Heavier implement for FW
Int1 – same
Int2 – 32kg, 24kg / 20kg, 15kg but use 24/16kg KBS, TGU
Int3 – 32kg, 22kg / 16kg, 12kg but use 22/12kg KBS, TGU
Beg1 – 24kg, 16kg / 16kg, 10kg but use 16/10kg KBS, TGU
Beg2 – 16kg, 12kg / 12kg, 8kg but use 12/8kg KBS, TGU
Beg3 – 12kg, 8kg / 10kg, 5kg but use 8/5kg KBS, TGU

COMPETITORS WOD

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 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 and 5th in 2019. 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

For Info and To Register for Dave’s Games Bound Online (17-24 June) … REGISTER ASAP AT THE LINK BELOW) … please click on the following link:

https://crossfitalgoa.com/games-bound-comp-2023/

ONLINE version Lucky Draw Prizes (South Africa):

1) R2500 Nutritech Hamper 

2) R1850 DVSN Hamper

__________________________________________

Our MUSIC TRIVIA Fundraiser is on!!!! We are raising to get @daveleveysa to the Finals of
the #CrossFitGames in Madison, Wisconsin, USA 🇺🇸 in August!!

Help Dave represent 🇿🇦 South Africa / Africa 🇿🇦 at the CrossFit Games Finals and come join us
for an evening of FUN 💥🎶🤩🥳🎶💥 on Sat 24 June!!

RSVP Details in poster above!!

__________________________________________

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 200623

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

We will Test the Fundraiser Workout a few times this week! Jump-in on the ONLINE version and Register from 17-24 June and stand a chance to win a lucky draw prize of:

1) R2500 Nutritech Hamper 

2) R1850 DVSN Hamper
Don’t worry – if you have done it once… you will have an alternative workout to do!!

1) Dave Levey Games Bound ONLINE Fundraiser 2023
https://crossfitalgoa.com/games-bound-comp-2023/

Workouts, Movement Standards and Score Sheet

https://crossfitalgoa.com/wp-content/uploads/2023/06/Dave-Levey-Games-Bound-Workout-123.pdf

For CFA Scoring:
RX – RX
Int – Int2
Beg – Beg2

For the Rest complete the following workout as an individual!

OR…

1) Complete the following workout in a 20 minute window as an Individual:

Workout 1:

Take 6 min to find a 3 Rep Max on:
Bench Press

Score = Total Load
PS – if not enough benches find a max for floor press!

Rest 1 minute then at 7 min…

Workout 2:
AMRAP 4 minutes of:
Bar Muscle-ups

Score = Total Reps

Rest 1 minutes, then at 12 min… Workout 3

Workout 3:
AMRAP 8 minutes of:
20 DB Hang Clean and Jerk (22.5kg/15kg)
10x 7.62m Shuttle Run
20m (4x5m) Handstand Walk

Score = Total Reps

LITE Variations:
HSW 1m=1Rep
Int1 – B-MU (R/B); HSW 15m
Int2 – B-MU (B/P); HSW 12m
Int3 – B-MU (P/G); 20/12kg; HSW 10m or 4 WW
Beg1 – PU (P/G); 15/10kg; 5 Half WW
Beg2 – RR (1.5/1m); 10/7kg; 5x 1-step WW
Beg3 – RR (1/0.5m); 7.5/5kg; 5x WormW

COMPETITORS WOD

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 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 and 5th in 2019. 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

For Info and To Register for Dave’s Games Bound Online (17-24 June) … REGISTER ASAP AT THE LINK BELOW) … please click on the following link:

https://crossfitalgoa.com/games-bound-comp-2023/

__________________________________________

Our MUSIC TRIVIA Fundraiser is on!!!! We are raising to get @daveleveysa to the Finals of
the #CrossFitGames in Madison, Wisconsin, USA 🇺🇸 in August!!

Help Dave represent 🇿🇦 South Africa / Africa 🇿🇦 at the CrossFit Games Finals and come join us
for an evening of FUN 💥🎶🤩🥳🎶💥 on Sat 24 June!!

RSVP Details in poster above!!

__________________________________________

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 190623

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

We will Test the Fundraiser Workout a few times this week! Jump-in on the ONLINE version and Register from 17-24 June and stand a chance to win a lucky draw prize of:

1) R2500 Nutritech Hamper 

2) R1850 DVSN Hamper
Don’t worry – if you have done it once… you will have an alternative workout to do!!

1) Dave Levey Games Bound ONLINE Fundraiser 2023
https://crossfitalgoa.com/games-bound-comp-2023/

Workouts, Movement Standards and Score Sheet

https://crossfitalgoa.com/wp-content/uploads/2023/06/Dave-Levey-Games-Bound-Workout-123.pdf

For CFA Scoring:
RX – RX
Int – Int2
Beg – Beg2

For the Rest complete the following workout as an individual!

2) Complete the following workout in a 20 minute window as an Individual:

Workout 1:

Take 6 min to Climb the following Squat Clean ladder:
10 Cleans (50kg/30kg)
10 Cleans (70kg/40kg)
AMRAP Cleans (85kg/50kg)

Score = Total Reps

Rest 1 minute then at 7 min…

Workout 2:
AMRAP 4 minutes of:
50 Crossover SU
20 sec Freestanding Handstand Hold (in square 1.22m x 1.22m)

Score = Total Reps
*F-HS Hold – hands can move within square ; 1 sec = 1 Rep
*F-HS Hold – does not need to be unbroken – you can accumulate seconds

Rest 1 minutes, then at 12 min… Workout 3

Workout 3:
AMRAP 8 minutes of:
12 Snatches (any) (35kg/25kg)
9 HSPU
6 Burpee Box Jump Over (76cm/61cm)

Score = Total Reps

LITE Variations:
L4 – 40/20kg; 55/35kg; 70/45kg; 45 CU-SU
Int1 – 40 CO-SU; FS-HS 15s; 6 HSPU
Int2 – 30/15kg; 45/25kg; 60/35kg; 40 CO-SU; FS-HS 12s; 9 HSPU (1/2 abm)
Int3 – 35 CO-SU; HS Hold Wall; FS-HS 10s; 30/20kg; 9 HSPU (2/3 abm); BBJO (61/51cm)
Beg1 – 20/15kg; 30/20kg;50/30kg; 30 CO-SU; HS Hold (wall) 20s; 25/15kg; PPU (61/51cm); BBStepO (61/51cm)
Beg2 – 50 SU; Piked PU Hold (61/51cm) 20s; 20/12kg; PPU (51cm/Flr); ; BBStepO (51cm)
Beg3 – 15/9kg; 20/12kg; 25/15; 30 SU; ; Piked PU (ft floor) 20s; 15/9kg; PPU (Flr/kns 2x abm); BBF BpsBps (StepO) (61/51cm)

COMPETITORS WOD

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 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 and 5th in 2019. 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

For Info and To Register for Dave’s Games Bound Online (17-24 June) and/In-Person Comp (today Saturday – 17 June -starting 9:00… REGISTER ASAP AT THE LINK BELOW) … please click on the following link:

https://crossfitalgoa.com/games-bound-comp-2023/

__________________________________________

LAST Day to order your DVSN Supporters training shirt to help get Dave to the Finals of the CrossFit Games in Madison, Wisconsin, USA … DVSN are making a Supporters training shirt for Dave – they are kindly donating the full profit proceeds towards making his trip a reality!!
Please see the link below for pre-ordering directly through DVSN … thanks for the support!!!

https://www.dvsngear.com/product/pre-order-delta-lite-competitor-jersey-white-levey-23/

__________________________________________

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 170623

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

REMINDER – WE ARE HOSTING THE DAVE LEVEY GAMES BOUND FUNDRAISER IN-PERSON COMPETITION TODAY!!

THERE IS NO CLASS TODAY!

IF YOU ARE NOT ENTERED – GET DOWN TO THE BOX AND COME SUPPORT THE TEAMS AND HAVE SOME AWESOME FOOD AND REFRESHMENTS/CABAL COFFEE TO SUPPORT DAVE GETTING TO THE CROSSFIT GAMES FINALS IN AUGUST 2023!!

Click on the following link  …  https://crossfitalgoa.com/games-bound-comp-2023/ … for all the info and to view the Workouts of the Dave Levey GAMES BOUND FUNDRAISER COMP!!

Click on the following link to go directly to the Movement Standards description, details, standards and Score Sheets!

Dave Levey Games Bound Workout 1,2,3

COMPETITORS WOD

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 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 and 5th in 2019. 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

For Info and To Register for Dave’s Games Bound Online (17-24 June) and/In-Person Comp (This Saturday – 17 June… REGISTER ASAP AT THE LINK BELOW) … please click on the following link:

https://crossfitalgoa.com/games-bound-comp-2023/

__________________________________________

Just One (1) Day left to order your DVSN Supporters training shirt to help get Dave to the Finals of the CrossFit Games in Madison, Wisconsin, USA … DVSN are making a Supporters training shirt for Dave – they are kindly donating the full profit proceeds towards making his trip a reality!!
Please see the link below for pre-ordering directly through DVSN … thanks for the support!!!

https://www.dvsngear.com/product/pre-order-delta-lite-competitor-jersey-white-levey-23/

__________________________________________

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 160623

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

In Teams of 6, AMRAP the following for 24 min (4 Rnds):
Min 1 – 5 Sled Pull Standing, 5m Sled Push High Bar
Min 2 – Airbike (Cal)
Min 3 – Burpee Box Step-Over (22.5kgx2/15kgx2 at 61cm/51cm)
Min 4 – KB Swings (24kg/16kg)
Min 5 – Turkish Get-up Sit-ups (30s L, 30s R) (24kg/16kg)
Min 6 – REST

1 Ath/Station
1m = 1 Rep

Score = Total Reps
(Sled W – 105kg – 35kg plus 70kg)
(Sled M – 160kg – 35kg plus 125kg)

CFA LITE Options:
Sled weighs 35kg
Int1 – 145/95kg – 35kg,110kg/35kg,60kg
Int2 – 130/85kg – 35kg,95kg/35kg,50kg
Int3 – 110/70kg – 35kg,75kg/35kg,35kg; 20kgx2/12kgx2; 15/10kg
Beg1 – 90/60kg – 35kg,55kg/35kg,25kg; 16kgx2/10kgx2; 15/10kg
Beg2 – 70/45kg – 35kg,35kg/35kg,10kg; 10kgx2/5kgx2 at 51cm; 10/7kg
Beg3 – same sled; 5kgx2/2.5kgx2 at 40cm; 7.5/5kg

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD

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 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 and 5th in 2019. 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

For Info and To Register for Dave’s Games Bound Online (17-24 June) and/In-Person Comp (17 June) … please click on the following link:

https://crossfitalgoa.com/games-bound-comp-2023/

__________________________________________

Two (2) Day’s left to order your DVSN Supporters training shirt to help get Dave to the Finals of the CrossFit Games in Madison, Wisconsin, USA … DVSN are making a Supporters training shirt for Dave – they are kindly donating the full profit proceeds towards making his trip a reality!!
Please see the link below for pre-ordering directly through DVSN … thanks for the support!!!

https://www.dvsngear.com/product/pre-order-delta-lite-competitor-jersey-white-levey-23/

__________________________________________

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 150623

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) AMRAP 10 min of:
200m Run or 14×7.62m S-Run
15 sec L-Sit

Score = Total

NB:
10m = 1×7.62 Shuttle = 1 Rep
15 sec = 15 reps

LITE Options:
Int1 – same
Int2 – weak L-sit (knees bent >30 deg)
Int3 – 1 Legged L-sit
Beg1 – Tuck sit
Beg2 – Tuck Sit (1 ft down)
Beg3 – Front Bridge

then…

2) Complete 3 Rnds of the following FT:
20 Burpee Box Jump Over (61cm/51cm)
15 Power/Muscle Snatches (35kg/25kg)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:
Int1/2 – same Rx
Int3 – 30/20kg
Beg1 – 25/15kg; BBF Bps (JumpO)
Beg2 – 20/12kg; BBF Bps (SO)
Beg3 – 15/9kg; BBF Bps (SO)

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD

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 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 and 5th in 2019. 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

For Info and To Register for Dave’s Games Bound Online (17-24 June) and/In-Person Comp (17 June) … please click on the following link:

https://crossfitalgoa.com/games-bound-comp-2023/

__________________________________________

Four (4) Day’s left to order your DVSN Supporters training shirt to help get Dave to the Finals of the CrossFit Games in Madison, Wisconsin, USA … DVSN are making a Supporters training shirt for Dave – they are kindly donating the full profit proceeds towards making his trip a reality!!
Please see the link below for pre-ordering directly through DVSN … thanks for the support!!!

https://www.dvsngear.com/product/pre-order-delta-lite-competitor-jersey-white-levey-23/

__________________________________________

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 140623

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) Muscle-ups 30 Reps – FT

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Mix PU and Dip Reps as you please!

Int1 – 20 Reps

Int2 – 30 B-MU (R/B) or Jump B-MU (Bar a Chin)

Int3 – 30 B-MU (B/P) or Jump B-MU (Bar at Collar Bone)

Beg1 – 30 PU (G/P)/30 RD (B/P) ; Beg2 – 30 RR (1/0.5m)/ 30 S-PD (str)

Beg3 – 30 RR (1/0.5m)/ 30 S-PD (bnt)

then…

2) Complete 3 Rnds of the following FT:
15 Strict HSPU
20 DB Goblet Squats – on chest (45kg/30kg)
25 Wall Balls (9.1kg/6.3kg)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
RX WB 10/9ft
If no DB use closest KB
Level2 – 13/11 S-HSPU; 40/25kg
Level4 – 12/10 S-HSPU; 40/25kg
Int1 – 10/8 S/HSPU; 35/25kg
Int2 – 15 S/HSPU (1/2 AbM); 30/22.5kg
Int3 – 9.1/6.3kg at 9ft/8ft; 15 S/HSPU (2/3 AbM); 30/20kg
Beg1 – 6.3/4.5kg, Piked PU (61/30cm); 24/16kg
Beg2 – 6.3/4.5kg, 9ft-274.3cm/8ft-243cm, Piked PU (30cm/Flr); 16/12kg
Beg3 – 6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm, Piked PU (Flr/Knees 2x abm); 12/8kg

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD

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 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 and 5th in 2019. 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

For Info and To Register for Dave’s Games Bound Online (17-24 June) and/In-Person Comp (17 June) … please click on the following link:

https://crossfitalgoa.com/games-bound-comp-2023/

__________________________________________

Five (5) Day’s left to order your DVSN Supporters training shirt to help get Dave to the Finals of the CrossFit Games in Madison, Wisconsin, USA … DVSN are making a Supporters training shirt for Dave – they are kindly donating the full profit proceeds towards making his trip a reality!!
Please see the link below for pre-ordering directly through DVSN … thanks for the support!!!

https://www.dvsngear.com/product/pre-order-delta-lite-competitor-jersey-white-levey-23/

__________________________________________

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 130623

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) Complete the following AMRAP for 12 min:
Min 1 – T2B
Min 2 – Hang Power Cleans (70kg/49kg)

Score = Total Reps

LITE Options:
Level3 – 65/44kg
Level4 – 60/40kg
Int1 – 55/37kg
Int2 – 50/33kg
Int3 – Toes2Chest, 47/31kg
Beg1 – HLR, 43/27kg
Beg2 – HKR, 30/20kg

then…

2) Complete the following FT:
400m Farmers Walk (32kgx2/24kg2)
30 DB/KB Box Step Overs (32kgx2/24kgx2 at 61cm/51cm)
10 Peg Boards (2.1m)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

Equip Options:
Do longitudinal Pull-ups if you do not have a Peg Board, placing feet on wall like for Peg B.
PS – Use a combo of KB and DB if DB limited

LITE Options:
T2 (Level 2) – 7 PB
T1 (Level 4) – 7x Half climbs
Int1 – 30kgx2/20kgx2, 60 PB PU (ft on wall) (6 for 1)
Int2 – 30kgx2/20kgx2, 55 PB PU (ft on wall) (6 for 1)
Int3 – 25kgx2/15kgx2, 50 PB PU
Beg1 – 20kgx2/12kgx2 at 61/51cm, 50 Long PU (G/P)
Beg2 – 15kgx2/10kgx2 at 51cm, 50 RR (1/0.5m)
Beg3 – 10kgx2/5kgx2 at 38cm, 12 RR (0.5m/0m)

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

COMPETITORS WOD

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 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 and 5th in 2019. 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!