———————————————————————————

Featured Image – What’s your Exercise Prescription?

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

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 – 080426 

⚠️‼️⚠️ 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

1) Front Squats 3 – E2ndMon2ndM for 10 min (70% 1 RM, 5 Rnds)

Score = Load

LITE:  

Keep loading so that great form is maintained!

Then…

2) Repeat 23 April 2025 – AMRAP 14 min of:

100 DU

20m HS Walk with 10 Freestanding HS Opposite shoulder taps at 0m, 5m, 10m, 15m, 20m (50 total taps)

10 Farmers Carry Box Step Overs (22.5kgx2/15kgx2 at 61cm/51cm)

Score = Total Reps

LITE:

Int1 – 90 DU, 16m HSW, 8 taps at 0,4,8,12,16m

Int2 – 80 DU, 12m HSW, 6 taps at 0,3,6,9,12m

Int3 – 70 DU, 8m HSW, 4 taps at 0,2,4,6,8m or 4 Wall walks w 8 taps at 0, 1, 2, 3, 4 Wall Walks

Beg1 – 100 SU,  4 Half WW w 8 taps at 0, 1, 2, 3, 4 H-WW, FC-BSO (15kgx2/10kgx2 at 61/51cm)

Beg2 – 90 SU, 4 1-step WW w 40 Opp SH taps from a PPU hold position, FC-BSO (10kgx2/7kgx2 at 51/41cm)

Beg3 – 80 SU, 4 WormWalks w 6 taps at 0, 1, 2, 3, 4 WormW in the piked position; FC-BSO (7kgx2/5kgx2 at 41/31cm)

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!

———————————————————————————

Featured Image – What’s your Exercise Prescription?

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

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 – 070426 

⚠️‼️⚠️ 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

1) Power Clean, Squat Clean, Push Jerk – EMOM 10 min (Start 65% Max, Climb to Max Day)

Score = Load

LITE:

Keep loading so that great form is maintained

then…

2) Repeat 22 April 2025- Complete the following FT:

30 BB Facing Burpees 

Into…

3 Rnds:

15 Power Clean, Push Jerk (61kg/43kg)

15 C2B Pull-ups

Into…

30 BB Facing Burpees 

TC – 15 min

Score = Time/TC plus 1 sec/ rep missed 

LITE: 

Any Clean, any Jerk

Int1 – 55/38kg

Int2 – 50/35kg

Int3 – 47kg/32kg

Beg1 – 40/28kg; 26e BBF Bps (SO); PU (P/G)

Beg2 – 30/20kg; 22e BBF Bp (SO); RR (1/0.5m)

Beg3 – 20/12kg; 18e BBF Bp (SO); RR (0.5/0m)

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!

———————————————————————————

Featured Image – “He is not here, for he has risen, as he said. Come, see the place where he lay.” Matthew‬ ‭28‬:‭6‬ ‭ESV‬‬

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

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 – 060426 – EASTER Monday🐣✝️ 

⚠️‼️⚠️ 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

Please note for 🐣 ✝️ Easter Week and Weekend ✝️ 🐣 there are the following changes to the Schedule…

➡️EASTER MONDAY – Mon 6 April – No Classes (but coaches will put on the group if anyone is training for Open Box)

➡️Tuesday 7 April 26 – Classes Resume (Normal Schedule continues including Bjj kids 15:15-16:00).

Have a BLESSED EASTER 🐣 ✝️ ALL and TRAVEL SAFELY IF YOU ARE GOING AWAY!!

Get Outdoors, Be Active and Enjoy your time with Family and Friends!

The EASTER BUNNY NO. 2…

Complete 27-21-15-9 of:

Jumping Lunges Alternating

Burpee Broad Jump Distance: 1.00 metres 

Jumping Squat

Handstand Walk

Shuttle Run Distance: 15.24 metres 

Double Under Jump Rope

TC – 25 min

Score = Time/TC plus 1 sec/rep missed

NB Shuttle std – both feet pass line and one hand touches floor each half rep (except at start and end)

NB – 1 shuttle = 15.24m whic is 2 x 7.62m ; 

LITE: 

Int1 – 21-15-9-6m; 21-15-9-6 DU

Int2 – 18-12-6-3m; 18-12-6-3 DU

Int3 – 15-9-6-3m or 5-4-3-2 Wall Walks (WW); 15-9-6-3 DU

Beg1 – Jump change lunge; Bp Broad Jump (0.5m); 5-4-3-2 Half WW; SU

Beg2 – Step Lunges; Bp Broad Step (0.5m); Airsquat; 5-4-3-2 Scaled 1-step WW; SU

Beg3 – Static lunges; Bp Broad Step (0.35m); Airsquat; 5-4-3-2 Worm Walk; SU

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!

———————————————————————————

Featured Image – What’s your Exercise Prescription?

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

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 – 060426 – EASTER MONDAY – FAMILY DAY🐣✝️ 

⚠️‼️⚠️ 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

Please note for 🐣 ✝️ Easter Week and Weekend ✝️ 🐣 there are the following changes to the Schedule…

➡️EASTER MONDAY – Mon 6 April – No Classes (but coaches will put on the group if anyone is training for Open Box) BUT SEE HOME WORKOUT BELOW!

➡️Tuesday 7 April 26 – Classes Resume (Normal Schedule continues including Bjj kids 15:15-16:00).

Have a BLESSED EASTER 🐣 ✝️ ALL and TRAVEL SAFELY IF YOU ARE GOING AWAY!!

The EASTER BUNNY NO. 2…

Complete 27-21-15-9 of:

Jumping Lunges Alternating

Burpee Broad Jump Distance: 1.00 metres 

Jumping Squat

Handstand Walk

Shuttle Run Distance: 15.24 metres 

Double Under Jump Rope

TC – 25 min

Score = Time/TC plus 1 sec/rep missed

NB Shuttle std – both feet pass line and one hand touches floor each half rep (except at start and end)

NB – 1 shuttle = 15.24m whic is 2 x 7.62m ; 

LITE:

Int1 – 21-15-9-6m; 21-15-9-6 DU

Int2 – 18-12-6-3m; 18-12-6-3 DU

Int3 – 15-9-6-3m or 5-4-3-2 Wall Walks (WW); 15-9-6-3 DU

Beg1 – Jump change lunge; Bp Broad Jump (0.5m); 5-4-3-2 Half WW; SU

Beg2 – Step Lunges; Bp Broad Step (0.5m); Airsquat; 5-4-3-2 Scaled 1-step WW; SU

Beg3 – Static lunges; Bp Broad Step (0.35m); Airsquat; 5-4-3-2 Worm Walk; SU

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!

———————————————————————————

Featured Image – “He is not here, for he has risen, as he said. Come, see the place where he lay.” Matthew‬ ‭28‬:‭6‬ ‭ESV‬‬

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

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 – 050426 – EASTER SATURDAY🐣✝️ 

⚠️‼️⚠️ 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

Please note for 🐣 ✝️ Easter Week and Weekend ✝️ 🐣 there are the following changes to the Schedule…

➡️EASTER SUNDAY 🐣 🐰 ✝️ 🌅 – Sun 5 April – No Classes (but coaches will put on the group if anyone is training for Open Box)

➡️EASTER MONDAY – Mon 6 April – No Classes (but coaches will put on the group if anyone is training for Open Box)

➡️Tuesday 7 April 26 – Classes Resume (Normal Schedule continues including Bjj kids 15:15-16:00).

Have a BLESSED EASTER 🐣 ✝️ ALL and TRAVEL SAFELY IF YOU ARE GOING AWAY!!

Get Outdoors, Be Active and Enjoy your time with Family and Friends!

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!

———————————————————————————

Featured Image – “But he was pierced for our transgressions; he was crushed for our iniquities; upon him was the chastisement that brought us peace, and with his wounds we are healed” – Isaiah 53:5

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

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 – 030426 – EASTER 🐣✝️ GOOD FRIDAY✝️🐣

⚠️‼️⚠️ 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

Please note for 🐣 ✝️ Easter Week and Weekend ✝️ 🐣 there are the following changes to the Schedule…

➡️ Wed 1 April – Normal class schedule

➡️ Thurs 2 April – No 18:20 Class but the rest of the day’s Schedule is as per usual

➡️ GOOD FRIDAY ✝️✝️- Fri 3 April – No Classes (but coaches will put on the group if anyone is training for Open Box)

➡️ EASTER SATURDAY – Sat 4 April – No Classes (but coaches will put on the group if anyone is training for Open Box)

➡️EASTER SUNDAY 🐣 🐰 ✝️ 🌅 – Sun 5 April – No Classes (but coaches will put on the group if anyone is training for Open Box)

➡️EASTER MONDAY – Mon 6 April – No Classes (but coaches will put on the group if anyone is training for Open Box)

➡️Tuesday 7 April 26 – Classes Resume (Normal Schedule continues including Bjj kids 15:15-16:00).

Have a BLESSED EASTER 🐣 ✝️ ALL and TRAVEL SAFELY IF YOU ARE GOING AWAY!!

Get Outdoors, Be Active and Enjoy your time with Family and Friends!

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!

———————————————————————————

Featured Image – What is your Exercise Prescription? Are you achieving the results you want?

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

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 – 020426 

⚠️‼️⚠️ 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) Practice all Mvts and Warmup for Quarters Finals/Age Group Qualifyers  Workout 4.

Score = For Quality 

LITE:

See scaled options below

Then…

2) CrossFit Games Quarters Finals/Age Group Qualifyers

(https://games.crossfit.com/workouts/quarterfinalsindividual/2026/2?division=1)

Workout 4 – For time:

1,000-meter row

30 clean and jerks

1,000-meter row

30 strict handstand push-ups

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed

Row sub SDHP 1 Rep = 10m

Workout Variations / LITE:

RX Ind, 16-54 age-group divisions

♀ 95 lb (43 kg)

♂ 135 lb (61 kg)

SDHP SUB 20/12kg

Int1: 55/40kg; 22 S-HSPU

Teenagers 14-15 age group division

♀ 65 lb (29 kg)

♂ 95 lb (43 kg)

Int2/Masters 55-59 age-group division

♀ 85 lb (38 kg), S-HSPU to a 2-inch riser

♂ 115 lb (52 kg), S-HSPU to a 2-inch riser

Int3: 45/30kg; 2/3 abm

Masters 60-64 age-group division

♀ 75 lb (34 kg), S-HSPU to a 2-inch riser

♂ 105 lb (47 kg), S-HSPU to a 2-inch riser

Masters 65+ age-group divisions

♀ 65 lb (29 kg), S-HSPU to a 2-inch riser

♂ 95 lb (43 kg), S-HSPU to a 2-inch rise

Beg1: 43/29kg; SDHP 16/10kg; PPU (61/51cm)

Beg2: 35/20kg; SDHP 12/8kg; PPU (51cm/Flr)

Beg3: 25/15kg; SDHP 8/5kg; PPU (Flr/Kns 2xabm)

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!

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Featured Image – What is your Exercise Prescription? Are you achieving the results you want?

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

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 – 010426 

⚠️‼️⚠️ 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 – Deadlift 2 (Climb to a Heavy, Safe Load)

Score = Load

LITE:

Keep loading so that great form is maintained!

Then…

2) 2026 CrossFit Games Quarters Finals/Age Group Qualifyers

(https://games.crossfit.com/workouts/quarterfinalsindividual/2026/2?division=1)

Workout 3 – For time:

3 rounds of:

50 double-unders

10 deadlifts, weight 1 (lightest)

2 rounds of:

50 double-unders

10 deadlifts, weight 2

1 round of:

50 double-unders

10 deadlifts, weight 3 (heaviest)

Time cap: 12 minutes

Score = Time/TC plus 1 sec/rep missed

Workout Variations / LITE:

RX Ind, 18-54 age-group div:

♀ 155, 185, 225 lb (70, 83, 102 kg)

♂ 225, 275, 315 lb (102, 125, 143 kg)

Int1/Teens 16-17, Masters 55-59 age-group div:

♀ 125, 155, 185 lb (56, 70, 83 kg)

♂ 185, 225, 275 lb (83, 102, 125 kg)

Int3/Masters 60-64 div:

♀ 105, 125, 155 lb (47, 56, 70 kg)

♂ 155, 185, 225 lb (70, 83, 102 kg)

Beg1/Teens 14-15 division/Masters 65+ age-group div:

♀ 95, 105, 125 lb (43, 47, 56 kg)

♂ 135, 155, 185 lb (61, 70, 83 kg)

Beg1: SU

Beg2 – 40, 60, 70kg/25, 35, 40kg, SU

Beg3 – 30, 40, 50kg/20, 25, 30kg, 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!

———————————————————————————

Featured Image – What is your Exercise Prescription? Are you achieving the results you want?

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

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 – 310326 

⚠️‼️⚠️ 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 – BB Hang Power Clean 2 (Climb to a Max Day)

Score = Load

LITE:

Keep loading so that great form is maintained!

then…

2) CrossFit Games Quarters Finals/Age Group Qualifyers

(https://games.crossfit.com/workouts/quarterfinalsindividual/2026/2?division=1)

For time, completed anyhow:

80 dumbbell hang squat cleans

40 bar muscle-ups

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep missed

Workout Variations / LITE:

Rx Indiv, 16-54 age-group divisions

♀ 35-lb (15-kg)

♂ 50-lb (22.5-kg)

Teenagers 14-15, Masters 55-64 age-group divisions

♀ 20-lb (10-kg)

♂ 35-lb (15-kg)

Int1: BMU 30; 22.5/15kg

Int2: BMU (R/B) 30; 22.5/15kg

Int3: BMU (R/B) 30; 22.5/15kg

Masters 65+ age-group div:

♀ 20-lb (10-kg), perform 30 C2B PU and 10 BMU

♂ 35-lb (15-kg), perform 30 C2B PU and 10 BMU

Beg1 – 50 PU (P/G); 15/10kg

Beg2 – 50 RR (1/0.5m); 10/7kg

Beg3 – 50 RR (0.5/0m); 10/7kg

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!

———————————————————————————

Featured Image – What is your Exercise Prescription? Are you achieving the results you want?

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

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 – 300326 

⚠️‼️⚠️ 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 – 1 Squat Snatch plus 1 OHS (climb to a Max Day)

Score = Load

LITE:

Beg – Power Snatch, OHS, plus OHS

then…

2) CrossFit Games Quarters Finals/Age Group Qualifyers

(https://games.crossfit.com/workouts/quarterfinalsindividual/2026/2?division=1)

Workout 1 – For Time:

10 50-ft shuttle runs (20x 7,62m lengths)

20 overhead squats

30 burpees over the bar

Rest 1 minute

30 burpees over the bar

20 overhead squats

10 50-ft shuttle runs (20x 7,62m lengths)

TC – 12 min (Extended TC – 20 min)

Score = Time/TC plus 1 sec/rep missed

50ft (shuttle run) = 7.62m x2

Workout Variations / LITE:

Rx Indiv, 16-54 age-group div:

♀ 80 lb (36 kg)

♂ 115 lb (52 kg)

Int3: 43/29kg

Beg1/Teenagers 14-15, Masters 55-64 age-group:

♀ 55 lb (25 kg)

♂ 75 lb (34 kg)

Beg1 – Bp SO

Beg2/Masters 65+ age-group:

♀ 55 lb (25 kg), front squats, Bp SO

♂ 75 lb (34 kg), front squats , Bp SO

Beg3:

20/12 OHS or 25/15kg Front Squat; Bp SO

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!