Featured Images – Thinking of Hannah and Alwyn today as they get married!!! Hannah and Alwyn met at CrossFit Algoa and quietly did their initial courting at CrossFit Algoa! Happy that we had a small part to play in your big story!!! God Bless you and your marraige Alwyn and Hannah!! It’s also a special day because another couple training at CrossFit Algoa are getting married today….. scroll down for another couple getting married today…

Featured Images – We wish Chris and Micaela all the best for their special day today!!! We are thinking of you guys!!! God Bless your wedding and marraige!!!

_______________________________________________________

The Open is around the corner! This is a time to celebrate what CrossFit is all about and to participate in the worldwide open! We will be hosting The Open for our Box members at our Facility from Friday through to Monday eve… in all the classes and at our Friday Night Lights! The 2023 CrossFit Games season kicks off with the CrossFit Open, a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. The 2023 Open will take place from Feb. 16 – March 6. Featured Image courtesy of CrossFit, Inc.

For more info please visit and register at: https://games.crossfit.com/
Register at: https://games.crossfit.com/register/open

____________________________________________________

If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @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 – 030123

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) Practice Kipping Pull-ups

Score = For Quality

CFA LITE Options:
Only progress when 80% proficient at any given level. Those unsafe to progress continue with kipping Ring Rows.

then…

2) If you tested on this yesterday… hit another workout missed in the week!!

CFA Fran-like Shuttle Run Benchmark…

Complete 10 Rnds of the following FT:
10 Thrusters (25kg/15kg)
10 Pull-ups
10 Shuttle Runs (15.24m i.e. 2x 7.62m)

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

Loading – today the loading can be a BB/DB/KB
Rnd KB to closest DB loading
S-Run Std – both hands cross start/end line and 1 hand touches the floor

CFA LITE Options:
Int1 – 25/15kg
Int2 – 22.5/15kg
Int3 – 20/15kg
Beg1 – 15/10kg, PU (P/G), SU
Beg2 – 10/7.5kg, RR (1/0.5m), 45 SU
Beg3/TC – 7.5/5kg, RR (0.5/0m), 40 SU

Equipment Options:
Load – BB/KB/DB/Back Pack
Skip Rope

Injury Subs:

Shoulder –
Thrusters – F/Squat
PU – Rev grip strict PU n(60%) or RR/BOR
S-Run – Fine

Back/Knee –
Thrusters – lighter OR Airsquat with Bands OR Hiplifts (Banded)
PU – Rev grip strict PU (60%) or RR/BOR ; Knee – PU fine but watch jump-up/drop-off
S-Run – Back Airbike (1 cal = 1 Shuttle); Knee fine or Airbike/Row

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!

The Open is around the corner! This is a time to celebrate what CrossFit is all about and to participate in the worldwide open! We will be hosting The Open for our Box members at our Facility from Friday through to Monday eve… in all the classes and at our Friday Night Lights! The 2023 CrossFit Games season kicks off with the CrossFit Open, a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. The 2023 Open will take place from Feb. 16 – March 6. Featured Image courtesy of CrossFit, Inc.

For more info please visit and register at: https://games.crossfit.com/
Register at: https://games.crossfit.com/register/open

____________________________________________________

If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @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 – 030123

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) Practice Kipping Pull-ups

Score = For Quality

CFA LITE Options:
Only progress when 80% proficient at any given level. Those unsafe to progress continue with kipping Ring Rows.

then…

2) If you tested on this yesterday… hit another workout missed in the week!!

CFA Fran-like Shuttle Run Benchmark…

Complete 10 Rnds of the following FT:
10 Thrusters (25kg/15kg)
10 Pull-ups
10 Shuttle Runs (15.24m i.e. 2x 7.62m)

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

Loading – today the loading can be a BB/DB/KB
Rnd KB to closest DB loading
S-Run Std – both hands cross start/end line and 1 hand touches the floor

CFA LITE Options:
Int1 – 25/15kg
Int2 – 22.5/15kg
Int3 – 20/15kg
Beg1 – 15/10kg, PU (P/G), SU
Beg2 – 10/7.5kg, RR (1/0.5m), 45 SU
Beg3/TC – 7.5/5kg, RR (0.5/0m), 40 SU

Equipment Options:
Load – BB/KB/DB/Back Pack
Skip Rope

Injury Subs:

Shoulder –
Thrusters – F/Squat
PU – Rev grip strict PU n(60%) or RR/BOR
S-Run – Fine

Back/Knee –
Thrusters – lighter OR Airsquat with Bands OR Hiplifts (Banded)
PU – Rev grip strict PU (60%) or RR/BOR ; Knee – PU fine but watch jump-up/drop-off
S-Run – Back Airbike (1 cal = 1 Shuttle); Knee fine or Airbike/Row

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!

Burpee Pullover (Pullover below… simply burpee before jumping up and gripping the pullover bar)

Featured Videos – Inverted Burpees and Burpee pullovers in a spicy couplet make up our Burpee Buffet No. 3!!! (Movement Standards and Videos courtesy of CrossFit, Inc.)

____________________________________________________

The Open is around the corner! This is a time to celebrate what CrossFit is all about and to participate in the worldwide open! We will be hosting The Open for our Box members at our Facility from Friday through to Monday eve… in all the classes and at our Friday Night Lights! The 2023 CrossFit Games season kicks off with the CrossFit Open, a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. The 2023 Open will take place from Feb. 16 – March 6.

For more info please visit and register at: https://games.crossfit.com/
Register at: https://games.crossfit.com/register/open

____________________________________________________

If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @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 – 020123

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) Practice the following for 20 min:
Pull-overs
Handstands

Score = For Quality

then…

2) AMRAP 12 min of the following Burpee “Buffet” No. 3:
5 Burpee Pullover
5 Inverted Burpee (Bp HS)

Score = Total Reps

See videos above for Movement Standards (Videos courtesy of CrossFit, Inc.)

CFA LITE Options:
No jump for Int on Bp C2B/PU
Int1 – same
Int2 – same
Int3 – Bp Hips to bar (invert), Bps HS (at wall)
Beg1 – Bp shins to bar (tuck hang), Bp HS (at wall) or Bp (Rev HS – 1/2 wall walk)
Beg2 – Bp Tuck hang (5 sec hold); Bp 1 Step Wall Walk
Beg3 – Bp 1-legged Tuck hang (3 sec hold each leg); Bp Worm Walk

Substitutions:
Shoulder/Back –
Bps – All Straight arm Bps
Burpee Pullover – Scale to LITE that can handle
Inverted Burpee – Scale to LITE that can handle or Bp F/Bridge 5 sec/rep

Knee –
Bps – Fine or Straight arm Bps if need
Burpee Pullover – Fine (watch jump-up/drop-off)
Inverted Burpee – Fine (watch kick-up/down)

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!

Featured Image – Today’s WOD is deceptively “FUN”… Karen “150 Wall Balls got time”!!! 🙂

____________________________________________________

The Open is around the corner! This is a time to celebrate what CrossFit is all about and to participate in the worldwide open! We will be hosting The Open for our Box members at our Facility from Friday through to Monday eve… in all the classes and at our Friday Night Lights! The 2023 CrossFit Games season kicks off with the CrossFit Open, a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. The 2023 Open will take place from Feb. 16 – March 6.

For more info please visit and register at: https://games.crossfit.com/
Register at: https://games.crossfit.com/register/open

____________________________________________________

If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @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 – 310123

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) Front Squat 3-3-3-3-3 (85% 1RM)

Score = Load
PS – Beg1 up – Warmup from the ground (i.e. practice cleaning to front squat)
PS – those who have not been training complete 3 sets (65-70% 1RM)

CFA LITE:
Focus on maintaining great form and position

then…

2) Complete the Benchmark “KAREN” for time:
150 Wall balls for time (9,1kg/6,3kg)

TC = 15 min
Score = Time/TC plus 1 sec/rep missed

LITE Options:
Int1/2/3 – same
Beg1 – (6,3kg/4,5kg, to 10ft/9ft)
Beg2 – (4,5kg/3kg, to 10ft/9ft)

Ensure you record this Benchmark Score!

Substitutions:
Shoulder –
WB/Thr – Front Squats

Back –
WB/Thr – fine or WB Squats (no throw)

Knee –
WB/Thr – Banded partial Airsquats (or crab walks)

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!

Featured Image – Class on CrossFit Algoa’s  Memorial WOD – “Pete”. Closet to furthest… Hilda, Manny, Ash, Tara and James! 

____________________________________________________

The Open is around the corner! This is a time to celebrate what CrossFit is all about and to participate in the worldwide open! We will be hosting The Open for our Box members at our Facility from Friday through to Monday eve… in all the classes and at our Friday Night Lights! The 2023 CrossFit Games season kicks off with the CrossFit Open, a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. The 2023 Open will take place from Feb. 16 – March 6.

For more info please visit and register at: https://games.crossfit.com/
Register at: https://games.crossfit.com/register/open

____________________________________________________

If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @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 – 310123

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) Similar to last week but kipping T2B…

EMOM for 10 min:
Min 1 – RM Deficit (15cm/9cm) Strict HSPU
Min 2 – RM T2B
No kipping on SD-HSPU!

Score = Total Reps (note each)
Early Goal 5-10 reps (late Goal 3-7 reps) on SD-HSPU
Early Goal 10-20 reps (late Goal 5-15 reps) on T2B

CFA LITE:
Focus on maintaining great form and position
Level 1 – 10/7cm deficit
Level 3 – 5/3.5cm deficit
Int1 – S-HSPU
Int2 – 0.5/1 Abm S-HSPU
Int3 – 1/2 Abm S-HSPU
Beg1 – PPU (61/51cm); HLR
Beg2 – PPU (51/41cm); HKR
Beg3 – PPU (Flr/Kns 2x abm); K2C

Subs:

Shoulder –
SD-HSPU – Front Bridging and Plus Push-ups
T2B – GHD SU or Lying leg raise V’s

Back –
SD-HSPU – Fine but watch kick-up/down otherwise Push-ups/Def Push-ups
T2B – L-sit v’s or Front Bridge

Knee –
SD-HSPU – Fine but watch kick-up/down
T2B – Fine but watch juymp-up/down

then…

2) Complete of the following FT:
12-9-6 DB Hang Clean (any) & Jerk (any) (40kg/25kg)
9-6-3 Wall Walks

TC – 9 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Level3 – 35/25kg
Int1 – 30/22.5kg
Int2 – 25/20kg; WW
Int3 – 22.5/15kg; 6-4-2 WW
Beg1 – 22.5/15kg; 9-6-3 Half WW
Beg2 – 15/10kg; Scaled 1 step WW
Beg3 – 10/7kg; Worm Walks

Substitutions:
Shoulder –
DB HC & J – Hang Clean only on involved side
WW – Plus Push-ups from elbows (81-54-27)

Back –
DB HC & J – Hip Thrusters (Banded/Loaded)
WW – Plus Push-ups from elbows (81-54-27)

Knee –
DB HC & J – Fine
WW – Fine

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!

Featured Image – Memorial WOD – “Pete”…Peter Games Ponsby (28/05/1963-29/01/2020) will be dearly missed by all at CrossFit Algoa!
He was a regular 8:30 class member for over 3 years and was always “Game” for any workout, even the WOD’s with movements that he did not like! Pete did not shy away from hard work and went about it with a smile on his face!! We will always remember your friendship, perseverance, humbleness and positive attitude towards life Pete!

____________________________________________________

The Open is around the corner! This is a time to celebrate what CrossFit is all about and to participate in the worldwide open! We will be hosting The Open for our Box members at our Facility from Friday through to Monday eve… in all the classes and at our Friday Night Lights! The 2023 CrossFit Games season kicks off with the CrossFit Open, a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. The 2023 Open will take place from Feb. 16 – March 6.

For more info please visit and register at: https://games.crossfit.com/
Register at: https://games.crossfit.com/register/open

____________________________________________________

If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @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 – 300123

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) Memorial WOD – “Pete”…Peter Games Ponsby (28/05/1963-29/01/2020) will be dearly missed by all at CrossFit Algoa!
He was a regular 8:30 class member for over 3 years and was always “Game” for any workout, even the WOD’s with movements that he did not like! Pete did not shy away from hard work and went about it with a smile on his face!! We will always remember your friendship, perseverance, humbleness and positive attitude towards life Pete!

AMRAP the following for 28 Min:
Burden Run 560 m (25/15kg)

Then 5 Rnds of:
1 OHS (50/35kg)
9 C2B Pull-ups
6 Back Squats (50/35kg)
3 Front squats (50/35kg)

Into…
1 Rnd of:
20 Burpee BJO (61cm/51cm)
20m HS Walking (LITE-Bear Walking)

Score = Total Reps

56/45/50/40-191 Reps/Rnd
10m = 1 Rep

CFA LITE Options:
Int1 – BR-20/10kg, PU, 45/32kg, 16m HSW
Int2 – 43/30kg, 14m HSW
Int3 – 40/28kg, 12m HSW or 4 WW
Beg1 – BR-10/5kg, 35/25kg, PU (P/G), B-BSO (61/51cm), 4x 0.5 WW
Beg2 – 30/20kg, RR (1/0.5m), B-BSO (41cm), 20m BW(str)
Beg3 – BR-5/2.5kg, RR (0.5/0m), BBF Bps(StepO), 20m BW(bnt)

Sub’s:

Shoulder –
B/Run – Fine
OHS – FS
C2B – RR or BOR or Rev grip strict 60%
BS – from rack or Front Sq
FS – fine
BBJO – str arm
HSW – Pushup hold (opp sh taps – 60)

Back –
B/Run – Bike/Sled drag
OHS – FS or hip thruster
C2B – RR or Rev grip strict 60%
BS – from rack or hip thruster
FS – fine or hip thruster
BBJO – str arm, step over
HSW – Pushup hold (opp sh taps – 60)

Knee –
B/Run – Fine or Bike/Sled Drag/Row/SDHP (2.5 min)
OHS – fine or reduced depth/load
C2B – fine watch jump-up/down
BS – from rack or Front Sq
FS – fine or reduced depth/load
BBJO – step overs, reduced height
HSW – fine watch kick-up/down

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!

Featured Image – Tara in her ORP “Optimal Recovery Position”… after Burpee Buffet No. 2… with James in the background. Good work guys!!!!

The Open is around the corner! This is a time to celebrate what CrossFit is all about and to participate in the worldwide open! We will be hosting The Open for our Box members at our Facility from Friday through to Monday eve… in all the classes and at our Friday Night Lights! The 2023 CrossFit Games season kicks off with the CrossFit Open, a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. The 2023 Open will take place from Feb. 16 – March 6.

For more info please visit and register at: https://games.crossfit.com/
Register at: https://games.crossfit.com/register/open

____________________________________________________

If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @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 – 280123

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

New Year, New You TC Members please prioritise testing on Pre-Test 1, 2, 3A, B.

For the rest…

1) CFHQ WOD 230102 – https://www.crossfit.com/essentials/workout-demo-for-230102

Back Squat Barbara

Every 6 minutes for 5 rounds complete:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
5 back squats
Rest precisely three minutes between rounds.

♀ 155 lb (70kg) ♂ 225 lb (102kg)

TC – 45 min (5x 9min – W 6 min: R 3 min)

Score = Sum of 5x Finish Times or TC plus 1 sec/rep missed each Rnd

Scaling:
If you have never completed the original benchmark Barbara, start there and eliminate the back squats for today’s workout. Intermediate athletes may choose to reduce the gymnastics reps and/or loading on the squats to keep rounds under 4 minutes.

SEE Itensity for Barbara

CFA LITE Options:
Rx – 102/70kg
Level1 – 92/63kg
Level2 – 87/60kg
Level3 – 82/56kg
Level4 – 77/53kg
Int1 – 71/49kg; 15 PU, 15 Push-up, 30 SU, 40 Squats
Int2 – 64/44kg; same as I1
Int3 – 56/39kg; 12 PU, 15 Push-up, 27 SU, 35 Squats
Beg1 – 49/34kg; 12 PU(P/G), 12 Push-up(ts/ts dwn, kns up), 27 SU, 35 Squats
Beg2 – 38/26kg; 15 RR (1/0.5m), 12 Push-up(ts dwn, kns up/kns), 27 SU, 35 Squats
Beg3 – 30/21kg; 10 RR (0.5/0m), 12 Push-up(kns), 20 SU, 25 Squats

Substitutions:
Shoulder –
Pull-ups – Rev Grip PU (strict 60%) or RR or BOR
Push-ups – Plus Push-ups (3 for 1)
Sit-ups – Fine (inv arm on belly)
Squats – Fine
Back squats – Fine (safety bar on involved side if need)

Back –
Pull-ups – Rev Grip PU (strict 60%) or RR
Push-ups – Fine
Sit-ups – Front Bridge (3 sec per rep)
Squats – Fine (limit depth/load)
Back squats – stick to airsquat or loaded hip thrusters

Knee –
Pull-ups – Fine (watch jump-up/drop-off)
Push-ups – Fine
Sit-ups – Fine
Squats – Fine (limit depth if needed)
Back squats – Fine (limit depth and load if needed)

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!

Featured Image – Tracy working with great form on Open Workout 21.4!!!!!!

The Open is around the corner! This is a time to celebrate what CrossFit is all about and to participate in the worldwide open! We will be hosting The Open for our Box members at our Facility from Friday through to Monday eve… in all the classes and at our Friday Night Lights! The 2023 CrossFit Games season kicks off with the CrossFit Open, a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. The 2023 Open will take place from Feb. 16 – March 6.

For more info please visit and register at: https://games.crossfit.com/
Register at: https://games.crossfit.com/register/open

____________________________________________________

If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @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 – 270123

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

New Year, New You TC Members please prioritise testing on Pre-Test 1, 2, 3A, B.

For the rest…

1) CFHQ WOD 230102 – https://www.crossfit.com/essentials/workout-demo-for-230102

Back Squat Barbara

Every 6 minutes for 5 rounds complete:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
5 back squats
Rest precisely three minutes between rounds.

♀ 155 lb (70kg) ♂ 225 lb (102kg)

TC – 45 min (5x 9min – W 6 min: R 3 min)

Score = Sum of 5x Finish Times or TC plus 1 sec/rep missed each Rnd

Scaling:
If you have never completed the original benchmark Barbara, start there and eliminate the back squats for today’s workout. Intermediate athletes may choose to reduce the gymnastics reps and/or loading on the squats to keep rounds under 4 minutes.

SEE Itensity for Barbara

CFA LITE Options:
Rx – 102/70kg
Level1 – 92/63kg
Level2 – 87/60kg
Level3 – 82/56kg
Level4 – 77/53kg
Int1 – 71/49kg; 15 PU, 15 Push-up, 30 SU, 40 Squats
Int2 – 64/44kg; same as I1
Int3 – 56/39kg; 12 PU, 15 Push-up, 27 SU, 35 Squats
Beg1 – 49/34kg; 12 PU(P/G), 12 Push-up(ts/ts dwn, kns up), 27 SU, 35 Squats
Beg2 – 38/26kg; 15 RR (1/0.5m), 12 Push-up(ts dwn, kns up/kns), 27 SU, 35 Squats
Beg3 – 30/21kg; 10 RR (0.5/0m), 12 Push-up(kns), 20 SU, 25 Squats

Substitutions:
Shoulder –
Pull-ups – Rev Grip PU (strict 60%) or RR or BOR
Push-ups – Plus Push-ups (3 for 1)
Sit-ups – Fine (inv arm on belly)
Squats – Fine
Back squats – Fine (safety bar on involved side if need)

Back –
Pull-ups – Rev Grip PU (strict 60%) or RR
Push-ups – Fine
Sit-ups – Front Bridge (3 sec per rep)
Squats – Fine (limit depth/load)
Back squats – stick to airsquat or loaded hip thrusters

Knee –
Pull-ups – Fine (watch jump-up/drop-off)
Push-ups – Fine
Sit-ups – Fine
Squats – Fine (limit depth if needed)
Back squats – Fine (limit depth and load if needed)

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!

Featured Image – Anrika (Kriek) in her ORP “Optimal Recovery Position” after testing on anther Open Workout!!!!!!

The Open is around the corner! This is a time to celebrate what CrossFit is all about and to participate in the worldwide open! We will be hosting The Open for our Box members at our Facility from Friday through to Monday eve… in all the classes and at our Friday Night Lights! The 2023 CrossFit Games season kicks off with the CrossFit Open, a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. The 2023 Open will take place from Feb. 16 – March 6.

For more info please visit and register at: https://games.crossfit.com/
Register at: https://games.crossfit.com/register/open

____________________________________________________

If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @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 – 260123

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

New Year, New You TC Members please prioritise testing on Pre-Test 1, 2, 3A, B.

For the rest…

1) Practice HS Walking

Score = For Quality

then…

2) Complete the following Burpee “Buffet” No. 2 FT:
20 Burpee Muscle-ups
30 Burpee Box Step-over (Farmers 22.5kg x 2/15kg x 2 at 61cm/51cm)
40 Burpees DB GTOH (22.5kg/15kg)
60 Lateral BB Facing Burpees

TC – 20 min

Score = Time or TC plus 1 sec/rep missed

CFA LITE Options:
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

Substitutions:
Shoulder –
Bps – All Straight arm Bps
Burpee Muscle-ups – Rev grip strict or RR
Burpee BSO – Fine or Single arm loading
Burpees DB GTOH – Fine non-inv but Inv GTShlder
LF Burpees – Fine

Back –
Bps – All Straight arm Bps or Box
Burpee Muscle-ups – Rev grip strict or RR
Burpee BSO – Fine but reduced height/load
Burpees DB GTOH – Bps plus Hip Thrusters
LF Burpees – Fine (no jump)

Knee –
Bps – Fine or Straight arm Bps if need
Burpee Muscle-ups – Fine (watch jump-up/drop-off)
Burpee BSO – Fine but reduced height/load
Burpees DB GTOH – Fine
LF Burpees – Fine (no jump if need)

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!

Featured Image – “Birthday Boys” Roger and Garric, both CrossFit Level 1 coaches, on Open Workout 21.2!!!!

____________________________________________________

If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @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 – 250123

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) Build to a moderately heavy load on the following complex to be used in the workout below:
1 deadlift, 1 clean, 1 hang clean, 1 jerk – E90son90s for 9 min (6 Rnds)

Score = Load

CFA LITE:
Focus on maintaining great form and position

then…

2) New Year, New You TC Pre-Test 3A, B…

CrossFit Games – Open Workout 21.3

For total time:
15 front squats
30 toes-to-bars
15 thrusters

Rest 1 min.

15 front squats
30 chest-to-bar pull-ups
15 thrusters

Rest 1 min.

15 front squats
30 bar muscle-ups
15 thrusters

21.4 begins immediately upon completing
or reaching the time cap for 21.3.

♀65 lb.
♂95 lb.

Time cap: 15 min

Score = Time/TC plus 1 sec/rep missed

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
♀65 lb.
♂95 lb.

Scaled (Ages 16-54) (Int3)
♀45 lb., perform hanging knee-raises, then chin-over bar pull-ups, then chest-to-bar pull-ups
♂65 lb., perform hanging knee-raises, then chin-over bar pull-ups, then chest-to-bar pull-ups

Teenagers 14-15
♀45 lb.
♂65 lb.

Scaled Teenagers 14-15
♀35 lb., perform hanging knee-raises, then chin-over bar pull-ups, then chest-to-bar pull-ups
♂45 lb., perform hanging knee-raises, then chin-over bar pull-ups, then chest-to-bar pull-ups

Masters 55+ (Int2)
♀45 lb., perform toes-to-bars, then chin-over-bar pull-ups, then chest-to-bar pull-ups
♂65 lb., perform toes-to-bars, then chin-over-bar pull-ups, then chest-to-bar pull-ups

Scaled Masters 55+ (Beg1)
♀35 lb., perform sit-ups, then jumping pull-ups, then chin-over-bar pull-ups
♂45 lb., perform sit-ups, then jumping pull-ups, then chin-over-bar pull-ups

Beg2 – Lighter
See Foundations for Beg3

The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the front squats and thrusters are 43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.), and 15 kg (35 lb.).

Floor Plan – Prior to starting the workout, athletes must set up a competition area as follows:
• Mark a line directly under the pull-up bar.
• Mark a second line 8 feet away from the line under the pull-up bar.

WORKOUT 21.4

Time begins immediately following the
completion of 21.3.

Complex for Max Load:

1 DL, 1 Clean, 1 Hang Clean, 1 Jerk (for 7 min after 21.3)

Time cap: 7 min

Score = Load

WORKOUT VARIATIONS NOTES
None

WORKOUT 21.3 – FOUNDATIONS

For total time:
15 air squats
30 sit-ups
15 thrusters with stick

Rest 1 min.

15 air squats
30 dumbbell rows, 10 lb. (15 left, 15 right)
15 thrusters with stick

Rest 1 min.

15 air squats
30 push-ups
15 thrusters with stick

21.4 begins immediately upon completing or
reaching the time cap for 21.3.

Time cap: 15 min

Score = Time/TC plus 1 sec/rep missed

Further Scaling:
To modify the squat and thruster, complete a sit-to-stand from a chair.
To modify the sit-up, reduce the range of motion and touch the knees.
Instead of a dumbbell, you can use a household object for the dumbbell row.
If you have two dumbbells, you can complete the rows with both hands at the same time.
To modify the push-up, perform from the knees or elevate the hands.

WORKOUT 21.4 – FOUNDATIONS

Complete the complex for load and technique:
1 deadlift
1 clean
1 hang clean
1 push press

Time cap: 7 min.

Score = Load

Time begins immediately following the completion of 21.3.
Start with the stick and only add load if technique is sound.
If performing this workout without a coach, err on the side of safety and don’t worry about adding load as you go.

Further Scaling for Adaptive Athletes for the following divisions can be found at: https://games.crossfit.com/workouts/open/2021

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!