———————————————————————————

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 – 180326 

⚠️‼️⚠️ 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) E90sOn90s for 12 min:

1st 90sec – Strict Pull-ups RM

2nd 90sec – Squat Clean, plus 4 Front Squats (60-65% 1 RM F/squat)

Score = Sum of Load for each Rnd in kg plus Total Reps

NB – This is from the floor! I.e. start with a squat clean!

LITE:  

Keep loading so that great form is maintained!

Beginners can Power clean plus 5 FS

Beg1 – S-PU (P/G)

Beg2 – RR (1/0.5m)

Beg3 – RR (0.5/0m)

Then…

2) 40:20 Intervals (4 Rnds each Mvt – 4 min) – AMRAP:

Row C2 (cal) or SDHP (20kg/12kg)

Rest 1 min

Shuttle Run (15.24m – 2x 7.62m)

Rest 1 min

KB Snatch (24kg/16kg) of DB Hang Snatch (22,5kg/15kg)

Rest 1 min

High Bar / Low Bar Sled Push 10m (2x10m) (35kg plus 20kg/35kg)

Rest 1 min

Handstand Walk (m)

Score = Reps (24 min)

LITE:

Sled Loading is the same for all

1m = 1 rep HSW 

1 rep is 1x 7.62m length

Int3 – 20/16kg, HSW or WW (1 rep is 3 m)

Beg1 – 16/12kg or DB 15/10kg; Half WW

Beg2 – 12/8kg or DB 10/7kg; 1 Step WW

Beg3 – 8/5kg or DB 7.5/5kg; Worm W or No Step WW

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’s your exercise prescription? Are you achieving results?

———————————————————————————

#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 – 170326 

⚠️‼️⚠️ 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) OHS 5-5-5 (65% 1 RM)

Score = Load

LITE:

Keep loading so that great form is maintained!

then…

2) AMRAP 10 min of:

6 Box Jump Overs (61cm/51cm)

3 Overhead squats (55kg/40kg)

1 Muscle-ups 

Score = Total Reps

LITE:

Int1 – 50/35kg; 1 MU 

Int2 – 47/33kg; 1 BMU (R/B)

Int3 – 43/29kg; 1 BMU (B/P)

Beg1 – 35/22kg; BSO (61/51cm); 2 C2B PU (P/G), 2 Push-ups/kns up, ts dwn

Beg2 – 25/15kg; BSO (51/40cm); 2 RR (1.5/1m), 2 Push-ups Kns up, ts dwn/kns

Beg3 – 20/12kg; BSO (40/30cm) ; 2 RR (1/0.5m), 2 Push-ups kns

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…

🔥CrossFit Games Open – LAST CHANCE TO TEST 26.3 …TODAY – IN ALL CLASSES ‼️⚠️

➡️ https://games.crossfit.com/open/registration

➡️ signup under CrossFit Algoa for affiliation purposes

✅Join in at our Friday Night Lights each Friday for the next 3 weekends! Whether competing or supporting … Theme and Activities for each week TBA! 🤩🥳 🎉 🎈💥🥳🤩

Save the following dates:

✅ Open Workout 26.1: Feb. 26-March 2

✅ Open Workout 26.2: March 5-9

• Open Workout 26.3: March 12-16

💥🔥See you there!🔥

———————————————————————————

#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 – 160326 

⚠️‼️⚠️ 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) Bar and/or DB and Gymnastics Drills:

1.1) BB – Power Clean and Thruster

1.2) Thrusters ; C2B/PU/RR; WW

Score = For Quality

Then…

2) CrossFit Games – Open Workout 26.3 https://games.crossfit.com/workouts/open/2026

For time:

2 rounds of:

12 burpees over the bar

12 cleans, weight 1

12 burpees over the bar

12 thrusters, weight 1

2 rounds of:

12 burpees over the bar

12 cleans, weight 2

12 burpees over the bar

12 thrusters, weight 2

2 rounds of:

12 burpees over the bar

12 cleans, weight 3

12 burpees over the bar

12 thrusters, weight 3

Time cap: 16 minutes

Score = Time/TC plus 1 sec/rep missed

Nb – Lateral Facing Burpees

Nb – Any Clean

Scaled OPTIONS /LITE:

RX –

♀ 65, 75, 85 lb (29, 34, 38 kg)

♂ 95, 115, 135 lb (43, 52, 61 kg)

Int1:

♀ 25, 32, 35 kg

♂ 35, 45, 55 kg

Teenagers 14-15:

♀ 45, 55, 65 lb (20, 25, 29 kg)

♂ 65, 85, 95 lb (29, 38, 43 kg)

Masters 55+/Int2:

♀ 55, 65, 75 lb (25, 29, 34 kg)

♂ 75, 95, 115 lb (34, 43, 52 kg)

Int3:

♀ 23, 27, 32 kg

♂ 32, 40, 47 kg

Scaled (Ages 16-54)/Beg1:

♀ 45, 55, 65 lb (20, 25, 29 kg), may step over BB

♂ 65, 85, 95 lb (29, 38, 43 kg), may step over BB

Scaled Teenagers 14-15, Scaled Masters 55+/Beg2:

♀ 35, 45, 55 lb (15, 20, 25 kg), may step over BB

♂ 55, 75, 85 lb (25, 34, 38 kg), may step over BB

Beg3:

Step over BB

♀ 12, 15, 20 kg

♂ 15, 20, 25 kg

Or 

2) AMRAP 20 min of:

12 burpees over the bar

24x 7m Shuttle Run

12 burpees over the bar

12 thrusters, weight 1

12 burpees over the bar

12 C2B Pull-ups

12 burpees over the bar

12 thrusters, weight 2

12 burpees over the bar

6 Wall Walks

12 burpees over the bar

12 thrusters, weight 3

Resume at Start on Weight 1

Score = Total Reps

Nb – Lateral Facing Burpees

LITE:

RX – 43, 52, 61 kg/29, 34, 38 kg

Int1 – 35, 45, 55 kg /25, 32, 35 kg; 10 C2B; 5 WW

Int2 – 34, 43, 52 kg/25, 29, 34 kg; 8 C2B; 5 WW

Int3 – 32, 40, 47 kg/23, 27, 32 kg; 12 PU; 4 WW

Beg1 – 29, 38, 43 kg/20, 25, 29 kg; BB StepO; 12 PU (P/G); 6 Half WW

Beg2 – 25, 34, 38 kg/15, 20, 25 kg; BB StepO; 12 RR (1/0.5m); 6x 1-StepWW

Beg3 – 15, 20, 25 kg/ 12, 15, 20 kg; BB StepO; 12 RR (0.5/0m); 6x WWalk

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…

🔥CrossFit Games Open – LAST TEST 26.3 …STARTS THIS FRIDAY – we have 2 Nb Test Times – Friday Night Lights 17:30 and Saturday Shenanigans 10:30 ‼️⚠️

➡️ https://games.crossfit.com/open/registration

➡️ signup under CrossFit Algoa for affiliation purposes

✅Join in at our Friday Night Lights each Friday for the next 3 weekends! Whether competing or supporting … Theme and Activities for each week TBA! 🤩🥳 🎉 🎈💥🥳🤩

Save the following dates:

✅ Open Workout 26.1: Feb. 26-March 2

✅ Open Workout 26.2: March 5-9

• Open Workout 26.3: March 12-16

💥🔥See you there!🔥

———————————————————————————

#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 – 140326 

⚠️‼️⚠️ 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) THE CROSSFIT GAMES OPEN 2026

Itensity… CrossFit Games – Open Workout for 2026 (Week 1 / 2/ 3)

You have until late on Monday to get your test done at: games.crossfit.com and you must register before the 1st Workouts cutoff deadline!

Open Workout 26.3 : https://games.crossfit.com/workouts/open/2026

Reminder – we will be testing the Open Workout from Friday through to Monday. Please try your best to get in your testing on Friday and Saturday. Only test on Monday if you must!

The majority of you will complete the Open Workout only once! You should only re-test if you totally messed up on your first test!

We will be hosting our Open Workout Friday Night Lights every Friday throughout the Open! Testing starts at 17:30 on Friday’s and continues until we are done!!

Saturdays testing happens during the normal class time from 8:30!

If you are keen to get in on the action, you still have time to sign-up!! Sign-ups are due by Monday evening before the cut-off for score submissions on 26.2.

Go see the links below for full details!!….

PS – you can all start registering for the CrossFit Games open… remember to sign up under CrossFit Algoa for affiliation purposes (for all members at CFA).

REGISTER HERE… ⬇️⬇️⬇️⬇️⬇️

https://games.crossfit.com/open/registration

Important Dates:

The CrossFit Open, Feb. 26-March 16

✅Open Workout 26.1: Feb. 26-March 2

✅Open Workout 26.2: March 5-9

• Open Workout 26.3: March 12-16

For more Info… (scroll down at)

 https://games.crossfit.com/open/registration

If you won’t be signing up, then please come support our Box Members participating in the Open at our Friday Night Lights!

NOTE WE WILL HAVE OUR OWN IN-HOUSE COMPETITION… BETWEEN OUR RESPECTIVE CLASSES. YOU WILL RECEIVE POINTS FOR COMPLETING THE WORKOUT, FOR DRESSING UP ACCORDING TO OUR THEME, AND TOP 3 WILL GO TOWARDS THE LEADERBOARD POINTS. WE WILL ALSO GIVE BONUS POINTS FOR ATTENDANCE AT OUR FRIDAY NIGHT LIGHTS.

Open Workout 26.1/2/3

Go view the announcement at: games.crossfit.com

Go view the Workout movement standards and details at: https://games.crossfit.com/workouts

CrossFit Games – Open Workout 26.1/2/3

View all the Movement Standards at: games.crossfit.com

CrossFit Games – Open Workout 26.3 https://games.crossfit.com/workouts/open/2026

For time:

2 rounds of:

12 burpees over the bar

12 cleans, weight 1

12 burpees over the bar

12 thrusters, weight 1

2 rounds of:

12 burpees over the bar

12 cleans, weight 2

12 burpees over the bar

12 thrusters, weight 2

2 rounds of:

12 burpees over the bar

12 cleans, weight 3

12 burpees over the bar

12 thrusters, weight 3

Time cap: 16 minutes

Score = Time/TC plus 1 sec/rep missed

Nb – Lateral Facing Burpees

Nb – Any Clean

Scaled OPTIONS /LITE:

RX –

♀ 65, 75, 85 lb (29, 34, 38 kg)

♂ 95, 115, 135 lb (43, 52, 61 kg)

Int1:

♀ 25, 32, 35 kg

♂ 35, 45, 55 kg

Teenagers 14-15:

♀ 45, 55, 65 lb (20, 25, 29 kg)

♂ 65, 85, 95 lb (29, 38, 43 kg)

Masters 55+/Int2:

♀ 55, 65, 75 lb (25, 29, 34 kg)

♂ 75, 95, 115 lb (34, 43, 52 kg)

Int3:

♀ 23, 27, 32 kg

♂ 32, 40, 47 kg

Scaled (Ages 16-54)/Beg1:

♀ 45, 55, 65 lb (20, 25, 29 kg), may step over BB

♂ 65, 85, 95 lb (29, 38, 43 kg), may step over BB

Scaled Teenagers 14-15, Scaled Masters 55+/Beg2:

♀ 35, 45, 55 lb (15, 20, 25 kg), may step over BB

♂ 55, 75, 85 lb (25, 34, 38 kg), may step over BB

Beg3:

Step over BB

♀ 12, 15, 20 kg

♂ 15, 20, 25 kg

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…

🔥CrossFit Games Open – LAST TEST 26.3 …STARTS THIS FRIDAY – we have 2 Nb Test Times – Friday Night Lights 17:30 and Saturday Shenanigans 10:30 ‼️⚠️

➡️ https://games.crossfit.com/open/registration

➡️ signup under CrossFit Algoa for affiliation purposes

✅Join in at our Friday Night Lights each Friday for the next 3 weekends! Whether competing or supporting … Theme and Activities for each week TBA! 🤩🥳 🎉 🎈💥🥳🤩

Save the following dates:

✅ Open Workout 26.1: Feb. 26-March 2

✅ Open Workout 26.2: March 5-9

• Open Workout 26.3: March 12-16

💥🔥See you there!🔥

———————————————————————————

#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 – 130326 

⚠️‼️⚠️ 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) THE CROSSFIT GAMES OPEN 2026

Itensity… CrossFit Games – Open Workout for 2026 (Week 1 / 2/ 3)

You have until late on Monday to get your test done at: games.crossfit.com and you must register before the 1st Workouts cutoff deadline!

Open Workout 26.3 : https://games.crossfit.com/workouts/open/2026

Reminder – we will be testing the Open Workout from Friday through to Monday. Please try your best to get in your testing on Friday and Saturday. Only test on Monday if you must!

The majority of you will complete the Open Workout only once! You should only re-test if you totally messed up on your first test!

We will be hosting our Open Workout Friday Night Lights every Friday throughout the Open! Testing starts at 17:30 on Friday’s and continues until we are done!!

Saturdays testing happens during the normal class time from 8:30!

If you are keen to get in on the action, you still have time to sign-up!! Sign-ups are due by Monday evening before the cut-off for score submissions on 26.2.

Go see the links below for full details!!….

PS – you can all start registering for the CrossFit Games open… remember to sign up under CrossFit Algoa for affiliation purposes (for all members at CFA).

REGISTER HERE… ⬇️⬇️⬇️⬇️⬇️

https://games.crossfit.com/open/registration

Important Dates:

The CrossFit Open, Feb. 26-March 16

✅Open Workout 26.1: Feb. 26-March 2

✅Open Workout 26.2: March 5-9

• Open Workout 26.3: March 12-16

For more Info… (scroll down at)

 https://games.crossfit.com/open/registration

If you won’t be signing up, then please come support our Box Members participating in the Open at our Friday Night Lights!

NOTE WE WILL HAVE OUR OWN IN-HOUSE COMPETITION… BETWEEN OUR RESPECTIVE CLASSES. YOU WILL RECEIVE POINTS FOR COMPLETING THE WORKOUT, FOR DRESSING UP ACCORDING TO OUR THEME, AND TOP 3 WILL GO TOWARDS THE LEADERBOARD POINTS. WE WILL ALSO GIVE BONUS POINTS FOR ATTENDANCE AT OUR FRIDAY NIGHT LIGHTS.

Open Workout 26.1/2/3

Go view the announcement at: games.crossfit.com

Go view the Workout movement standards and details at: https://games.crossfit.com/workouts

CrossFit Games – Open Workout 26.1/2/3

View all the Movement Standards at: games.crossfit.com

CrossFit Games – Open Workout 26.3 https://games.crossfit.com/workouts/open/2026

For time:

2 rounds of:

12 burpees over the bar

12 cleans, weight 1

12 burpees over the bar

12 thrusters, weight 1

2 rounds of:

12 burpees over the bar

12 cleans, weight 2

12 burpees over the bar

12 thrusters, weight 2

2 rounds of:

12 burpees over the bar

12 cleans, weight 3

12 burpees over the bar

12 thrusters, weight 3

Time cap: 16 minutes

Score = Time/TC plus 1 sec/rep missed

Nb – Lateral Facing Burpees

Nb – Any Clean

Scaled OPTIONS /LITE:

RX –

♀ 65, 75, 85 lb (29, 34, 38 kg)

♂ 95, 115, 135 lb (43, 52, 61 kg)

Int1:

♀ 25, 32, 35 kg

♂ 35, 45, 55 kg

Teenagers 14-15:

♀ 45, 55, 65 lb (20, 25, 29 kg)

♂ 65, 85, 95 lb (29, 38, 43 kg)

Masters 55+/Int2:

♀ 55, 65, 75 lb (25, 29, 34 kg)

♂ 75, 95, 115 lb (34, 43, 52 kg)

Int3:

♀ 23, 27, 32 kg

♂ 32, 40, 47 kg

Scaled (Ages 16-54)/Beg1:

♀ 45, 55, 65 lb (20, 25, 29 kg), may step over BB

♂ 65, 85, 95 lb (29, 38, 43 kg), may step over BB

Scaled Teenagers 14-15, Scaled Masters 55+/Beg2:

♀ 35, 45, 55 lb (15, 20, 25 kg), may step over BB

♂ 55, 75, 85 lb (25, 34, 38 kg), may step over BB

Beg3:

Step over BB

♀ 12, 15, 20 kg

♂ 15, 20, 25 kg

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…

🔥CrossFit Games Open – LAST TEST 26.3 …STARTS THIS FRIDAY – we have 2 Nb Test Times – Friday Night Lights 17:30 and Saturday Shenanigans 10:30 ‼️⚠️

➡️ https://games.crossfit.com/open/registration

➡️ signup under CrossFit Algoa for affiliation purposes

✅Join in at our Friday Night Lights each Friday for the next 3 weekends! Whether competing or supporting … Theme and Activities for each week TBA! 🤩🥳 🎉 🎈💥🥳🤩

Save the following dates:

✅ Open Workout 26.1: Feb. 26-March 2

✅ Open Workout 26.2: March 5-9

• Open Workout 26.3: March 12-16

💥🔥See you there!🔥

———————————————————————————

#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 – /120326 

⚠️‼️⚠️ 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) E90sOn90s for 5 Rnds (7.5min) – Complete 10 Turkish Get-up SIT-UPS (5e side) (Climb Max Day)

Score = Max Load

OPEN Athletes – 6 min (4 reps total – 65% 1RM TGU)

LITE:

Keep loading so that great form is maintained

then…

2) AMRAP 18 min:

2 (1e) Turkish Get-ups (32kg/24kg)

20 sec L-sit

200m Run

Score = Total Reps

OPEN Athletes – 6 min AMRAP

Use a KB or DB

LITE: 

Int1 – same 

Int2 – 28/22kg, Weak L-sit

Int3 – 24/20kg , 1 legged L-sit

Beg1 – 20/15kg, Tuck Sit

Beg2 – 15/10kg, 1 legged Tuck Sit, Run 160m

Beg3 – 10/5kg, Front Bridge, Run 130m

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…

🔥CrossFit Games Open – LAST TEST 26.3 …STARTS THIS FRIDAY ‼️⚠️

➡️ https://games.crossfit.com/open/registration

➡️ signup under CrossFit Algoa for affiliation purposes

✅Join in at our Friday Night Lights each Friday for the next 3 weekends! Whether competing or supporting … Theme and Activities for each week TBA! 🤩🥳 🎉 🎈💥🥳🤩

Save the following dates:

✅ Open Workout 26.1: Feb. 26-March 2

✅ Open Workout 26.2: March 5-9

• Open Workout 26.3: March 12-16

💥🔥See you there!🔥

———————————————————————————

#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 – 110326 

⚠️‼️⚠️ 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 complete the following:

Min 1 – Snatch 2 (climb to a Max Day)

Min 2 – AMRAP – 30 sec CO SU, 30 sec DU

Score = Load

NB – This is from the floor! I.e. start with a squat snatch!

LITE:  

Keep loading so that great form is maintained!

Beg1 – same as Rx

Beg2 – CO SU, SU

Beg3 – CO SU (foot trap), SU

Then…

2) AMRAP for 16 min:

10m HS Walk

20 Box Jump Overs (61cm/51cm)

15 BBF Burpees

10 Wall Walks

20 Box Step Ups (61cm/51cm)

15 Wall Ball Cleans (10kg/6.3kg)

10m HS Walk

Restart at beginning…

Score = Total Reps

LITE:

Int1 – HSW 8m; 8 WW

Int2 – 3-8-3 WW or 3 sub w HSW 7m; 18WB

Int3 – 3-7-3 WW or 3 sub w HSW 6m; 16WB

Beg1 – 3-10-3 Half WW; WB Cl (6.3/4.5kg); BSO (61cm/51cm)

Beg2 – 3-10-3 1 Step WW; WB Cl (6.3/4.5kg); BSO (41cm)

Beg3 – 3-10-3 Worm Walk; WB Cl (6.3/4.5kg); BSO (30cm)

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…

🔥CrossFit Games Open – LAST TEST 26.2 …STARTS THIS FRIDAY ‼️⚠️

➡️ https://games.crossfit.com/open/registration

➡️ signup under CrossFit Algoa for affiliation purposes

✅Join in at our Friday Night Lights each Friday for the next 3 weekends! Whether competing or supporting … Theme and Activities for each week TBA! 🤩🥳 🎉 🎈💥🥳🤩

Save the following dates:

✅ Open Workout 26.1: Feb. 26-March 2

✅ Open Workout 26.2: March 5-9

• Open Workout 26.3: March 12-16

💥🔥See you there!🔥

———————————————————————————

#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 – 100326 

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

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

RX, LITE and HOME WOD

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

1) Front Squat 5-3-2-1 (70% – 80% – 85% – 90% of 1 RM) leaving E90sOn90s for 4 Rnds (6 min)

Score = Sum of Loading (1 rep is 1 kg)

NB – Open Athletes repeat the same for maintenance.

NB – BE SAFE BEFORE THE OPEN – ONLY DO THE SET LOAD IF YOU BEEN CONSISTENT WITH YOUR SQUATTING!

LITE:

Keep loading so that great form can be maintained

then…

2)  In Groups of 4 – AMRAP the following for 14 min:

Ath 1 – 8x 5m Sled Push (low bar), Sled Pull (Rope) (Sled 35kg, plus 50kg/Sled 35kg plus 25kg) (8 Total lengths)

Ath 2 – AMRAP BB Push Press (61kg/43kg)

Ath 3 – AMRAP Burpee Box Jump Overs (61cm/51cm)

Ath 4 – AMRAP BB Power Clean (61kg/43kg)

NB – Ath 1 calls the rotation after completing 8x5m on the sled

Score = Total Reps

1m = 1Rep  

Note – Sled Push – low bar 1 way, standing Sled pull (no feet mvt)

LITE:        

Int1 – 55/38kg

Int2 – 50/35kg

Int3 – 47/32kg

Beg1 – 35kg,25kg/35kg,5kg ; 40/28kg; Bp BSO (61/51cm)

Beg2 – 30/20kg; Bp BSO (51/41cm)

Beg3 – 35kg,15kg/35kg,0kg ; 20/12kg ; Bp BSO (41/30cm)

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…

🔥CrossFit Games Open – LAST DAY TO TEST 26.2 IS TOD ‼️⚠️

➡️ https://games.crossfit.com/open/registration

➡️ signup under CrossFit Algoa for affiliation purposes

✅Join in at our Friday Night Lights each Friday for the next 3 weekends! Whether competing or supporting … Theme and Activities for each week TBA! 🤩🥳 🎉 🎈💥🥳🤩

Save the following dates:

✅ Open Workout 26.1: Feb. 26-March 2

✅ Open Workout 26.2: March 5-9

• Open Workout 26.3: March 12-16

💥🔥See you there!🔥

———————————————————————————

#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 – 090326 

⚠️‼️⚠️ 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) THE CROSSFIT GAMES OPEN 2026

CrossFit Games – Open Workout for 2026 (Week 2)

You have until late on Monday to get your test done at: games.crossfit.com and you must register before the 1st Workouts cutoff deadline!

Open Workout 26.1 : https://games.crossfit.com/workouts/open/2026

Reminder – we will be testing the Open Workout from Friday through to Monday. Please try your best to get in your testing on Friday and Saturday. Only test on Monday if you must!

The majority of you will complete the Open Workout only once! You should only re-test if you totally messed up on your first test!

We will be hosting our Open Workout Friday Night Lights every Friday throughout the Open! Testing starts at 17:30 on Friday’s and continues until we are done!!

Saturdays testing happens during the normal class time from 8:30!

If you are keen to get in on the action, you still have time to sign-up!! Sign-ups are due by Monday evening before the cut-off for score submissions on 26.1.

Go see the links below for full details!!….

PS – you can all start registering for the CrossFit Games open… remember to sign up under CrossFit Algoa for affiliation purposes (for all members at CFA).

REGISTER HERE… ⬇️⬇️⬇️⬇️⬇️

https://games.crossfit.com/open/registration

Important Dates:

The CrossFit Open, Feb. 26-March 16

• Open Workout 26.1: Feb. 26-March 2
• Open Workout 26.2: March 5-9
• Open Workout 26.3: March 12-16

For more Info… (scroll down at)

 https://games.crossfit.com/open/registration

If you won’t be signing up, then please come support our Box Members participating in the Open at our Friday Night Lights!

NOTE WE WILL HAVE OUR OWN IN-HOUSE COMPETITION… BETWEEN OUR RESPECTIVE CLASSES. YOU WILL RECEIVE POINTS FOR COMPLETING THE WORKOUT, FOR DRESSING UP ACCORDING TO OUR THEME, AND TOP 3 WILL GO TOWARDS THE LEADERBOARD POINTS. WE WILL ALSO GIVE BONUS POINTS FOR ATTENDANCE AT OUR FRIDAY NIGHT LIGHTS.

Then…

1) Bar and/or DB and Gymnastics Drills:

1.1) DB – Power Clean, Push Press, Push Jerk ( 1x DB then 2x DB)

1.2) Burpee GTOH

1.3) T2B

1.4) Wall Walks

Or

1.3) Open Workout 26.2 – Wall Balls / Box Jump Over or Box Step Over / Wall Ball Box Step Overs

Score = For Quality

Then…

2) Open Workout 26.2

Go view the announcement at: games.crossfit.com

Go view the Workout movement standards and details at: https://games.crossfit.com/workouts

CrossFit Games – Open Workout 26.2

CFG – Open Workout 26.2 (DB OH W Lunge, DB Snatch, PU-C2B-MU)

For time:

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 chest-to-bar pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 muscle-ups

TC: 15 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Nb – jump PU (15cm)

Lunge Sections – Unbroken (20 ft – 6.096m)

Rx’d: (Ages 16-54):

♀ 35-lb (15-kg)

♂ 50-lb (22.5-kg)

Teenagers 14-15:

♀ 20-lb (10-kg)

♂ 35-lb (15-kg)

Masters 55+:

♀ 20-lb (10-kg)

♂ 35-lb (15-kg)

Scaled: (Ages 16-54) (Int3):

♀ 20-lb (10-kg),  jump PU – PU – C2B PU

♂ 35-lb (15-kg), jump PU – PU – C2B PU

Scaled Teenagers 14-15:

♀ 10-lb (5-kg), jump PU – PU – C2B PU

♂ 20-lb (10-kg), jump PU – PU – C2B PU

Scaled Masters 55+:

♀ 10-lb (5-kg), jump PU – jump C2B PU – PU

♂ 20-lb (10-kg), jump PU – jump C2B PU – PU

Beg1 – 15/10kg; jump PU – PU (P/G) – C2B PU (P/G)

Beg2 – 10/7kg; RR (1/0.5m) – jump PU (15cm) – jump C2B PU (15cm)

Beg3 – 7.5/5kg; RR (0.5/0m) – jump PU (mid forearm)- jump C2B PU (mid forearm)

Or …

1) Bar and/or DB and Gymnastics Drills:

Review Mvts from 25.3 and today’s WOD below!

Score = For Quality

Then…

2) AMRAP the following for 15 min:

12 T2B

8 DB Power Clean and Jerk (any)  (1 OH, other on Front Rack) (22.5kgx2/15kgx2)

200m Run 

Score = Total Reps

LITE:

1 Rep Walk Lunge is 1 step

Int – 10 T2B

Int2 – 9 T2B

Int3 – 8 T2B

Beg1 – 12 HLR; 15×2/10×2

Beg2 – 12 HKR; 10×2/7×2

Beg3 – 12 HKRx1 or Seated K2C; 7×2/5×2 or 2,5×2; 150m

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…

🔥CrossFit Games Open – LAST DAY TO TEST 26.2 is Monday ‼️⚠️

➡️ https://games.crossfit.com/open/registration

➡️ signup under CrossFit Algoa for affiliation purposes

✅Join in at our Friday Night Lights each Friday for the next 3 weekends! Whether competing or supporting … Theme and Activities for each week TBA! 🤩🥳 🎉 🎈💥🥳🤩

Save the following dates:

✅ Open Workout 26.1: Feb. 26-March 2

✅ Open Workout 26.2: March 5-9

• Open Workout 26.3: March 12-16

💥🔥See you there!🔥

———————————————————————————

#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 – 070326 

⚠️‼️⚠️ 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) THE CROSSFIT GAMES OPEN 2026

CrossFit Games – Open Workout for 2026 (Week 2)

You have until late on Monday to get your test done at: games.crossfit.com and you must register before the 1st Workouts cutoff deadline!

Open Workout 26.1 : https://games.crossfit.com/workouts/open/2026

Reminder – we will be testing the Open Workout from Friday through to Monday. Please try your best to get in your testing on Friday and Saturday. Only test on Monday if you must!

The majority of you will complete the Open Workout only once! You should only re-test if you totally messed up on your first test!

We will be hosting our Open Workout Friday Night Lights every Friday throughout the Open! Testing starts at 17:30 on Friday’s and continues until we are done!!

Saturdays testing happens during the normal class time from 8:30!

If you are keen to get in on the action, you still have time to sign-up!! Sign-ups are due by Monday evening before the cut-off for score submissions on 26.1.

Go see the links below for full details!!….

PS – you can all start registering for the CrossFit Games open… remember to sign up under CrossFit Algoa for affiliation purposes (for all members at CFA).

REGISTER HERE… ⬇️⬇️⬇️⬇️⬇️

https://games.crossfit.com/open/registration

Important Dates:

The CrossFit Open, Feb. 26-March 16

• Open Workout 26.1: Feb. 26-March 2
• Open Workout 26.2: March 5-9
• Open Workout 26.3: March 12-16

For more Info… (scroll down at)

 https://games.crossfit.com/open/registration

If you won’t be signing up, then please come support our Box Members participating in the Open at our Friday Night Lights!

NOTE WE WILL HAVE OUR OWN IN-HOUSE COMPETITION… BETWEEN OUR RESPECTIVE CLASSES. YOU WILL RECEIVE POINTS FOR COMPLETING THE WORKOUT, FOR DRESSING UP ACCORDING TO OUR THEME, AND TOP 3 WILL GO TOWARDS THE LEADERBOARD POINTS. WE WILL ALSO GIVE BONUS POINTS FOR ATTENDANCE AT OUR FRIDAY NIGHT LIGHTS.

Open Workout 26.2

Go view the announcement at: games.crossfit.com

Go view the Workout movement standards and details at: https://games.crossfit.com/workouts

CrossFit Games – Open Workout 26.2

CFG – Open Workout 26.2 (DB OH W Lunge, DB Snatch, PU-C2B-MU)

For time:

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 chest-to-bar pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 muscle-ups

TC: 15 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Nb – jump PU (15cm)

Lunge Sections – Unbroken (20 ft – 6.096m)

Rx’d: (Ages 16-54):

♀ 35-lb (15-kg)

♂ 50-lb (22.5-kg)

Teenagers 14-15:

♀ 20-lb (10-kg)

♂ 35-lb (15-kg)

Masters 55+:

♀ 20-lb (10-kg)

♂ 35-lb (15-kg)

Scaled: (Ages 16-54) (Int3):

♀ 20-lb (10-kg),  jump PU – PU – C2B PU

♂ 35-lb (15-kg), jump PU – PU – C2B PU

Scaled Teenagers 14-15:

♀ 10-lb (5-kg), jump PU – PU – C2B PU

♂ 20-lb (10-kg), jump PU – PU – C2B PU

Scaled Masters 55+:

♀ 10-lb (5-kg), jump PU – jump C2B PU – PU

♂ 20-lb (10-kg), jump PU – jump C2B PU – PU

Beg1 – 15/10kg; jump PU – PU (P/G) – C2B PU (P/G)

Beg2 – 10/7kg; RR (1/0.5m) – jump PU (15cm) – jump C2B PU (15cm)

Beg3 – 7.5/5kg; RR (0.5/0m) – jump PU (mid forearm)- jump C2B PU (mid forearm)

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!