Featured Image – CrossFit Algoa CARDIO CLASS in progress! A 40 min class focusing on improving cardiovascular conditioning, stamina, endurance and calorie expenditure! This class makes use of simple body weight movements, light functional lifting and monostructural metabolic exercise (running, skipping, biking, rowing) in a fun and safe environment to achieve this! If you would like more INFO on these Cardio Classes or CrossFit Algoa, please CLICK HERE for all our INFO, MEMBERSHIP OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

Our SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE started this week – If you are interested in our next Challenge (later this month – date TBA) … please see below! .

Go to: https://crossfitalgoa.com/transformation-challenge/

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 141021 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS  

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

Reminder – If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

1) Bar/PVC Drills/Drills:

a) SDHP

b) T2B

c) Burpee BSO and BJO

d) Bar Front Rack to Rear Rack, Rear Rack Push Press, OHS

then…

2) Progress on last week…

OHS 3 – E90sOn90s for 9 min (6 Rnds) (>75% 1RM)

Score = Load

CFA Home Based:

OHS RM – E2ndMon2ndM for 5 Rnds (10 min) (Max Total Load for Day)

Score = Sum of Load x Reps

NB – Single Arm – RM Non-dominant then same/similar reps on Dominant

CFA LITE OPTIONS:

Keep loading to a level at which great form can be maintained!

TC Group/or if you have not been squatting much, keep the weight light

Subs –

Shoulders –

OHS – Front Squat or Safety Bar Back Squat

Back –

OHS – Lighter or Hip Thrusters (loaded/banded)

Knee –

OHS – Lighter or Hip Thrusters (loaded/banded)

then…

2) NB T/Challenge Test 3 …

Complete 3 Rnds of the following FT:

500m Row or 50 SDHP (20kg/12kg)

25 T2B

12 Burpee Box Jump Over (61cm/51cm)

TC – 17 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

CFA sub RX – T2B (Lying feet to hands)

Int1/2/3/ – same

Beg1 – HLR (or Lying F2H), Bp BSO (61/51cm) or BP BJ (1/0.8m), SDHP (16/10kg)

Beg2 – HKR (or Lying K2H), Bp BSO (51cm)/ Bp BJ (0.8/0.5m), SDHP (12/8kg)

Beg3/TC – 3 Rnds; Sitting (K2C), Bp BSO (41cm)/Bp Broad Step (0.6m/0.4m), SDHP (8/5kg)

CFA LITE Options – USA Equivalents:

CFA sub RX – T2B (Lying feet to hands)

Int1/2/3/ – same

Beg1 – HLR (or Lying F2H), Bp BSO (24/20inch) or BP BJ (3ft 3inch/2ft 7inch), SDHP (35/25lb)

Beg2 – HKR (or Lying K2H), Bp BSO (24inches)/ Bp BJ (2ft 7inches/1ft 7inch), SDHP (25/15lb)

Beg3/TC – 3 Rnds; Sitting (K2C), Bp BSO (16inch)/Bp Broad Step (1ft 7inch/1ft 7inch), SDHP (15/10lb)

Substitutions:

Shoulder –

Row/SDHP – Row fine or Russ KB Swing (10 m = 1 Rep)

T2B – Lying leg raise (F2H or K2H) – 1 arm OH

Burpees BJO – Straight arms

Back –

Row/SDHP – Cycle 2.5x dist or SDHP from knees

T2B – F/Bridge 1 = 3 sec (60 sec hold)

Burpees BJO – Straight arms, Step Over (lower)

Knee –

Row/SDHP – Fine or Cycle 2.5x dist or SDHP or SDHP from knees

T2B – fine or LITE

Burpees BJO – Straight arms, Step Over (lower)

CFA CARDIO CLASS (FUN FITNESS)

A new class at CrossFit Algoa!! See the Daily Whiteboard!

A 40 min class focusing on improving cardiovascular conditioning, stamina, endurance and calorie expenditure! This class makes use of simple body weight movements, light functional lifting and monostructural metabolic exercise (running, skipping, biking, rowing) in a fun and safe environment to achieve this!

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 CLICK HERE for all the info OR alternatively contact Dave on info@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/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Wayne on KB Swings during a longer “Helen” type AMRAP!!!

Our SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE started this week – If you are interested in our next Challenge (later this month – date TBA) … please see below! .

Go to: https://crossfitalgoa.com/transformation-challenge/

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 131021 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS  

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

Reminder – If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

1. Practice:

a) DU

b) MU

c) WB

Score = For Quality

then…

2) T/Challenge – Test 2…

AMRAP 12 minutes of:

30 Double-unders

15 Wall balls (20 lbs to 10′ target/14 lb to 9′ target)

3 Muscle-ups

Score = Total Reps

CFA LITE Options:

RX – M-up Sub 6 BOR plus respective Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 6 reps on 25/15kg and 15 Thruster sub WB (same load)

Int1 – WB/sub Thr (22.5/15kg), 26 DU, 2 MU or BOR

Int2 – WB/sub Thr (22.5/15kg), 22 DU, 2 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg, 18 DU, 2 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), 30 SU, 6 PU (P/G), 6/4 Push-ups (Ts), BOR

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), 25 SU, 6 RR (1,5m/1m), 6/6 Push-ups (Ts/Kns), BOR

Beg3/TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), 20 SU, 6 RR (1m/0,5m), 6/4 Push-ups (Kns), BOR

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 CLICK HERE for all the info OR alternatively contact Dave on info@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/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Jimminy (left) and Michelle on a tough WOD with many overhead squats at our New Facility!!!!!

Our SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE started this week – If you are interested in our next Challenge (later this month – date TBA) … please see below! .

Go to: https://crossfitalgoa.com/transformation-challenge/

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 121021 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS  

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

Reminder – If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

1) T/Challenge – Test 1…

Open Workout 12.1 Reebok CrossFit Games – Complete as many reps as possible in 7 minutes of:

Burpees (Target 15.24 cm – 6 inches)

Score = Total Reps

Description

This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

CFA LITE Options:

Rx to B1 – Same

B2 and B3 – No target (bring feet together and clap overhead)

Sub’s –

Shoulders

Burpees – Straight Arm Burpees

Back –

Burpees – Straight Arm Burpees OR On Box/Table

Knees –

Burpees – Straight Arm Burpees OR On Box/Table

then…

2) TNG Deadlift 5, Hang Power Clean 3 – E90sOn90s for 12 min (8 – Rnds, start 60% 1RM HPC, Climb to Max Day)

No dropping, even the last rep!

Score = Max Load

CFA HOME-BASED:

TNG Deadlif 10, Power Clean RM – E2ndMon2ndM for 5 Rnds (10 min) (Max Total Load for Day)

Score = Sum of Load x Reps

NB – Light BB or Single Implement RM on each arm each Rnd

CFA LITE Options:

Keep loading at a level so that great technique is maintained

Substitutions:

Shoulder –

DL – Fine

PC – Fine

Back –

DL – Fine or Hip thrusters

PC – Hang Power Clean (light) or Hip thrusters

Knee –

DL – Fine

PC – Fine or Hang Power Clean/Muscle Clean/Hang Muscle Clean

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 CLICK HERE for all the info OR alternatively contact Dave on info@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/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Jimminy (left) and Michelle on a tough WOD with many overhead squats at our New Facility!!!!!

Our SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE started this week – If you are interested in our next Challenge (later this month – date TBA) … please see below! .

Go to: https://crossfitalgoa.com/transformation-challenge/

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 111021 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS  

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

Reminder – If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

1) Drills:

a) KB Deadlift, KB Swing

b) Pull-ups/Ring Rows

2) KB Swings 6 – EMOM for 10 min (Climb to Max Day)

Score = Max Load

CFA LITE Options:

Keep loading at a level so that great technique is maintained

Sub’s –

Shoulder – Fine or Deadlift

Back – Lighter or Hip Thrusters (banded/loaded)

Knee – Lighter or Hip Thrusters (banded/loaded)

then…

3) AMRAP the following for 16 min:

400 meter Run

20 Kettlebell Swings (24kg/16kg)

10 Pull-Ups

Score = Reps

CFA LITE Options:

S-PU Sub BOR –  24 reps 24/16kg (KBS and BOR same implement)

Int1/2 – same Rx

Int3 – 20/12kg, 8 PU

Beg1 – 16/10kg, PU (P/G)

Beg2 – 12/8kg, RR (1/0.5m)

TC/Beg3 – AMRAP 12 min, 300m Run, 8/5kg, RR (0.5/0m)

USA Equivalents – CFA LITE Options:

PU Sub BOR – 24 reps 52/35lb (KBS and BOR same implement)

Int1/2 – same Rx

Int3 – 44/26lb, 8 PU

Beg1 – 35/22lb, PU (P/G)

Beg2 – 26/17lb; RR (40/20 inches)

Beg3 – AMRAP 12 min, 300m Run, 17/11lb; RR (20/0 inches)

Subs:

Shoulder –

Run – Fine

C2B/PU – Rev Grip PU/RR/BOR

KBS – Russian

Back –

Run – Cycle 2.5x dist

C2B/PU – Rev Grip PU/RR/BOR

KBS – Hip Thrusters (loaded/banded)

Knee –

Run – Cycle 2.5x dist or SHDP (from kns)

C2B/PU – Fine (Watch Kick-up/down)

KBS – 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 CLICK HERE for all the info OR alternatively contact Dave on info@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/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Avette (right) and Ashlynne are all smiles on the T2B of yesterday’s tabata workout at our New Facility!!!!!

Our SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE started this week – If you are interested in our next Challenge (later this month) … please see below! .

Go to: https://crossfitalgoa.com/transformation-challenge/

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 091021 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS  

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

Reminder – If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

1a) Bar/PVC Drills: Deadlift, Hang Power Clean

1b) Hang Power Clean 2 – EMOM 10 min (Start 60% 1RM, Build to Max Day)

Score = Load

Home-Based sub:

Hang Power Clean – RM E2ndMon2ndM 5 Rnds (10 min) (Max Total Loading)

Score = Load

Score = sum of Load x Reps

NB – Light BB or Single Implement RM on each arm each Rnd

CFA LITE Options:

Keep loading at a level so that great technique is maintained

Sub’s –

Shoulder – Fine or Deadlift

Back – Lighter or Hip Thrusters (banded/loaded)

Knee – Lighter or Muscle Clean or Hip Thrusters (banded/loaded)

then…

2) Complete 3 Rnds of the following FT:

21 Strict Ring Dips

15 Hang Power Cleans (75kg/52kg)

600 m Run

TC – 15 min

Score = Time/Tc plus 1 sec/rep missed

CFA LITE Options:

RX – Single-arm (DB/KB/B-Pack) or light BB 29 reps on OHS 25/15kg

Int1 – 70/50kg; 22.5/15kg; 18 SD

Int2 – 60/40kg; 20/15kg; 15 SD

Int3 – 50/32kg; 16/12kg; 21 SD (R/B) or 15 Jumpup, lower dwn

Beg1 – 40/25kg; 15/10kg; 21 SD (B/P) or 12 Jumpup, lower dwn

Beg2 – 30/20kg; 12/8kg; SPD (str) or Chair Dips (Str)

TC/Beg3 – 25/15kg; 8/5kg; 400m

USA Equivalents – CFA LITE Options:

RX – BB 165/115lb; Single-arm (DB/KB/B-Pack) or light BB 29 reps on OHS 55/35lb

Int1 – 155/110lb; 50/35lb; 18 SD

Int2 – 135/90lb; 50/35lb; 15 SD

Int3 – 110/70lb; 45/25lb; 21 SD (R/B) or 15 Jumpup, lower dwn

Beg1 – 90/55lb; 35/25lb; 21 SD (B/P) or 12 Jumpup, lower dwn

Beg2 – 65/45lb; 25/20lb; SPD (str) or Chair Dips (Str)

Beg3 – 55/35lb; 15/10lb; SPD (bnt) or Chair Dips (Bnt)

Substitutions:

Shoulder –

SD – Push-ups or sub with RR (or BOR)

HPC – Fine or Deadlifts

Run – Fine

Back –

SD – fine

HPC – Fine (lighter) or Hip Thrusters (loaded)

Run – Fine or Cycle (2.5x dist)

Knee –

SD – fine

HPC – Muscle Clean (lighter) or Hip Thrusters (loaded)

Run – Fine or Cycle (2.5x dist)

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 CLICK HERE for all the info OR alternatively contact Dave on info@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/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Intern Coach Garrick (right) and Don (left) working hard at our official Opening Day at our New Facility!!!!!

Our SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE started last night – if you are interested in our next Challenge (later this month) … please see below! .

Go to: https://crossfitalgoa.com/transformation-challenge/

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 081021 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS  

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

Reminder – If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

1) Tabata – 20 s Work, 10 s Rest x 8 Rnds (4 min)

Tabata the following:

a) Hallow Rocks

Rest 2 min

b) C2B Pull-ups

Rest 2 min

c) Jumping Lunges

Rest 2 min

d) Toes to Bar

Rest 2 min

e) Burpees

Score = Total Reps

CFA LITE:

S-PU Sub BOR BB – 45/30kg (divide reps by 1.5); Single Impl – 25/15kg (divide reps by 2)

Int1 – C2B/BOR (40/25kg; 20/15kg)

Int2 – PU/BOR (40/25kg; 20/15kg)

Int3 – PU/BOR (35/20kg; 16/12kg)

Beg1 – H-Arch Lift; PU (P/G)/Jump PU/BOR (30/15kg; 15/10kg); Step Lunges; HLR (or Lying F2H)

Beg2 – H-Crunch; RR (1/0.5m)/BOR (20/12kg; 12/8kg); Step Lunges; HKR (or Lying K2H)

TC/Beg3 – Crunch; RR (0.5/0m)/BOR (15/8kg; 8/5kg); Static Lunges; Sitting (K2C)

TC (untrained) – complete every 2nd Tabata (i.e. 4 x 20s Work in 4 min)

CFA LITE – USA Equivalents:

S-PU Sub BOR BB – 100/65lb (divide reps by 1.5); Single Impl – 55/35lb (divide reps by 2)

Int1 – C2B/BOR (90/55lb; 45/35lb)

Int2 – PU/BOR (85/55lb; 45/35lb)

Int3 – PU/BOR (75/20kg; 35/25lb)

Beg1 – H-Arch Lift; PU (P/G)/Jump PU/BOR (65/35lb; 35/10lb); Step Lunges; HLR (or Lying F2H)

Beg2 – H-Crunch; RR (40/20 inches)/BOR (45/30lb; 25/17lb); Step Lunges; HKR (or Lying K2H)

TC/Beg3 – Crunch; RR (20/0 inches)/BOR (35/17lb; 8/11lb); Static Lunges; Sitting (K2C)

TC (untrained) – complete every 2nd Tabata (i.e. 4 x 20s Work in 4 min)

Substitutions:

Shoulder –

HR – Fine (arm on belly)

C2B/PU – Rev Grip PU/RR/BOR

J-Lunges – Fine

T2B – Lying leg raise (F2H or K2H) – 1 arm OH

Bps – Str arm Bps

Back –

HR – H-Crunch OR Cross-Over Crunch

C2B/PU – Rev Grip PU/RR/BOR

J-Lunges – Static Lunge

T2B – F/Bridge 1 = 3 sec (20 sec hold = 7 reps)

Bps – Str arm Bps

Knee –

HR – Fine

C2B/PU – Fine (Watch Kick-up/down)

J-AS – AS or Static Lunge (Limit ROM as needed)

T2B – fine or LITE

Bps – Str arm Bps

CFA CARDIO CLASS (FUN FITNESS)

A new class at CrossFit Algoa!! See the Daily Whiteboard!

A 40 min class focusing on improving cardiovascular conditioning, stamina, endurance and calorie expenditure! This class makes use of simple body weight movements, light functional lifting and monostructural metabolic exercise (running, skipping, biking, rowing) in a fun and safe environment to achieve this!

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 CLICK HERE for all the info OR alternatively contact Dave on info@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/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Coach Thando all “Thumbs up” at our official Opening Day at our New Facility!!!!!

Our SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE starts TONIGHT – Wednesday 6 October – 20 November 2021 (Newton Park).

Go to: https://crossfitalgoa.com/transformation-challenge/

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 071021 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS  

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

Reminder – If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

1) Bar/PVC Drills:

a) Review – Deadlift, Hang Power Clean, Front Squat

b) Bar Front Rack to Rear Rack, Rear Rack Push Press, OHS

c) OHS 3 – E90sOn90s for 9 min (6 Rnds) (>75% 1RM)

Score = Load

CFA Home Based:

OHS RM – E2ndMon2ndM for 5 Rnds (10 min) (Max Total Load for Day)

Score = Sum of Load x Reps

NB – Single Arm – RM Non-dominant then same/similar reps on Dominant

CFA LITE OPTIONS:

Keep loading to a level at which great form can be maintained!

TC Group/or if you have not been squatting much, keep the weight light

Subs –

Shoulders –

OHS – Front Squat or Safety Bar Back Squat

Back –

OHS – Lighter or Hip Thrusters (loaded/banded)

Knee –

OHS – Lighter or Hip Thrusters (loaded/banded)

then…

2) Complete the following FT:

27-21-15 OHS (50kg/32kg)

27-21-15 Strict HSPU

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

RX – BB 50/32kg or Single-arm BOR (DB/KB/B-Pack) or light BB 33-27-21 reps on OHS 25/15kg

Int1 – 45/30kg; 22.5/15kg; 21-15-9 HSPU

Int2 – 40/25kg; 20/15kg; 1/2 Abm

Int3 – 35/20kg; 16/12kg; 2/3 Abm

Beg1 – 30/15kg; 15/10kg; PPU (61/51cm)

Beg2 – 20/12kg; 12/8kg; PPU (51cm/Flr)

Beg3 – 15/8kg; 8/5kg; PPU (Flr/Kns)

TC (untrained) – 21-15-9, PVC (PPU Kns)

USA Equivalents:

Rx – (BB) 110/75lb; Single-arm BOR (DB/KB/B-Pack) or light BB 33-27-21 reps on OHS 55/35lb

Int1 – 100/65lb; 50/35lb; 21-15-9 HSPU

Int2 – 90/55lb; 50/35lb; 1/2 Abm

Int3 – 75/45lb; 45/25lb; 2/3 Abm

Beg1 – 65/35lb; 35/25lb; PPU (61/51cm)

Beg2 – 45/25lb; 25/20lb; PPU (51cm/Flr)

Beg3 – 35/20lb; 15/10lb; PPU (Flr/Kns)

Substitutions:

Shoulders –

OHS – Front Squat or Safety Bar Back Squat

HSPU – Plus Pushups (3 for 1)

Back –

OHS – Lighter or Hip Thrusters (loaded/banded)

HSPU – Strict HSPU or Plus Pushups (3 for 1)

Knee –

OHS – Lighter or Hip Thrusters (loaded/banded)

HSPU – Fine (watch kick-up/drop-down)

CFA CARDIO CLASS (FUN FITNESS)

A new class at CrossFit Algoa!! See the Daily Whiteboard!

A 40 min class focusing on improving cardiovascular conditioning, stamina, endurance and calorie expenditure! This class makes use of simple body weight movements, light functional lifting and monostructural metabolic exercise (running, skipping, biking, rowing) in a fun and safe environment to achieve this!

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 CLICK HERE for all the info OR alternatively contact Dave on info@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/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Coach Thando all “Thumbs up” at our official Opening Day at our New Facility!!!!!

Our SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE starts TONIGHT – Wednesday 6 October – 20 November 2021 (Newton Park).

Go to: https://crossfitalgoa.com/transformation-challenge/

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 061021 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS  

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

Reminder – If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

1) Strict Press 3, Push Press 5 – E90son90s for 6 Rnds (9 min) (Count sets >70% SP 1RM)

Score = Max Load

CFA LITE Options:

Keep loading at a level so that great technique is maintained

CFA Home Based:

Strict Press 5, Push Press RM – E2ndMon2ndM for 5 Rnds (10 min) (Max Total Load for Day)

Score = Sum of Load x Reps

NB – Light BB or Single Implement RM on each arm each Rnd

CFA LITE OPTIONS:

Keep loading to a level at which great form can be maintained!

TC Group/or if you have not been pressing much, keep the weight light

TC Group – from floor (DL, HPC, complex)

Substitutions:

Shoulder –

SP – Hang Power Cleans

PP – Plus Push-ups (10-15 reps)

Back –

SP – Lighter, more reps or Deficit Push-ups

PP – Lighter, more reps or Push-ups

Knee –

SP – Fine

PP – Fine or Drop the weight and do 5 more Strict Press

then…

2) Complete 4 Rnds of the following for Max Reps with a DB/KB or Back Pack:

Min 1 – Weighted Step-ups (25/15kg at 61cm/51cm)

Min 2 – DB Push Press (25kg/15kg)

Min 3 – GHD SU or Weighted SU (25/15kg)

Score = Total Reps

CFA LITE Options:

Int1 – 22.5/15kg

Int2 – 20/15kg

Int3 – 16/12kg

Beg1 – 16/10kg

Beg2 – W-SU (51cm), 12/8kg

Beg3 – W-SU (41cm), 8/5kg; BW Sit-ups/Crunchies

Untrained TC – 3 Rnds, working max of 40 sec of min

USA Equivalents – CFA LITE Options:

Int1 – 50/35lb

Int2 – 50/35lb

Int3 – 45/25lb

Beg1 – 35/25lb

Beg2 – W-SU (51cm), 25/20lb

Beg3 – W-SU (41cm), 15/10lb; BW Sit-ups/Crunchies

Substitutions:

Shoulder –

W-Step-ups – Fine

PP – Push-ups or Plus-Push-ups (3 for 1)

W-Sit-Ups – Fine

Back –

W-Step-ups – Fine (reduce load/height)

PP – Fine or Strict Press

W-Sit-Ups – Front Bridge 2 sec = 1 Rep

Knee –

W-Step-ups – Fine (reduce load/height)

PP – Fine or Strict Press

W-Sit-Ups – Fine or Front Bridge 2 sec = 1 Rep

CFA CARDIO CLASS (FUN FITNESS)

A new class at CrossFit Algoa!! See the Daily Whiteboard!

A 40 min class focusing on improving cardiovascular conditioning, stamina, endurance and calorie expenditure! This class makes use of simple body weight movements, light functional lifting and monostructural metabolic exercise (running, skipping, biking, rowing) in a fun and safe environment to achieve this!

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 CLICK HERE for all the info OR alternatively contact Dave on info@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/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Levina getting in some engine work at our official Opening Day at our New Facility!!!!!

Our SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE will be held from Wednesday 6 October – 20 November 2021 (Newton Park).

Go to: https://crossfitalgoa.com/transformation-challenge/

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 051021 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS  

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

Reminder – If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

1) Complete 10 Rnds of the following FT:

30 DU

10 m Handtand Walk

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

HSW 10 m = 10 reps

CFA LITE Options:

Int1 – 27 DU; 9m HSW

Int2 – 24 DU; 8m HSW

Int3 – 20 DU; 6m HSW or 2 WW

Beg1 – 30 SU; 2 Half WW

Beg2 – 25 SU; Bear Walk (Str)

Beg3/TC – 20 SU; Bear Walk (Bnt)

Untrained TC – 6 Rnds

Sub’s –

Shoulders

DU/SU – fine

HSW – Opp Sh Taps – pushup pos (3 for 1m)

Back –

DU/SU – Calf Pulses

HSW – Fine or Opp Sh Taps – pushup pos (3 for 1m)

Knees –

DU/SU – Calf Raises (15/Rnd)

HSW – Fine (watch kick-up/down)

then…

2) Complete 5 Rnds of the following FT:

25 Pull-ups

400 m Run

TC – 17 min

Score = Time/Tc plus 1 sec/rep missed

CFA LITE Options:

RX – BB 61/38kg or Single-arm BOR (DB/KB/B-Pack) or light BB 36 Reps on BOR

Int1 – 20 PU/36 BOR 45/30kg; 22.5/15kg

Int2 – 18 PU/36 BOR 40/25kg; 20/15kg

Int3 – 15 PU/26 BOR 35/20kg; 16/12kg

Beg1 – PU (P/G)/36 BOR 30/15kg; 16/10kg

Beg2 – RR (1,5/1m)/36 BOR 20/12kg; 12/8kg

Beg3 – RR (1/0,5m)/36 BOR 15/8kg; 8/5kg; Run 300

Untrained TC – 3 Rnds, B3 but 15 PU, TC 10 min

USA Equivalents – CFA LITE Options:

Row Sub SDHP Rx – 45/35LB KB/BB or closest KB

Rx – (BB) 135/85lb; Single-arm BOR (DB/KB/B-Pack) or light BB 36 Reps on BOR

Int1 – 20 PU/36 BOR 100/65lb; 50/35lb

Int2 – 18 PU/36 BOR 90/55lb; 50/35lb

Int3 – 15 PU/36 BOR 35/20kg; 75/45lb; 45/25lb

Beg1 – PU (P/G)/36 BOR 65/35lb; 35/25lb

Beg2 – RR (1,5/1m)/36 BOR; 45/25lb; 25/20lb

Beg3 – RR (1/0,5m)/36 BOR; 35/20lb; 15/10lb

Substitutions:

Shoulder –

PU – Rev Grip Strict (60%)/RR/BOR

Run – Fine

Back –

PU – Strict (60%)/RR

Run – Cycle (2.5x dist) or High Hang SDHP

Knee –

PU – Fine (watch Jump up/drop down)

Run – Cycle (2.5x dist) or High Hang SDHP

CFA CARDIO CLASS (FUN FITNESS)

A new class at CrossFit Algoa!! See the Daily Whiteboard!

A 40 min class focusing on improving cardiovascular conditioning, stamina, endurance and calorie expenditure! This class makes use of simple body weight movements, light functional lifting and monostructural metabolic exercise (running, skipping, biking, rowing) in a fun and safe environment to achieve this!

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 CLICK HERE for all the info OR alternatively contact Dave on info@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/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Avette, Ange, Marisa, Yolandi, Willie, Ashlynne, Annelise and Tracy on he benchmark “Grace” during our tough official Opening Day at our New Facility!!!!!

Our SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE will be held from Wednesday 6 October – 20 November 2021 (Newton Park).

Go to: https://crossfitalgoa.com/transformation-challenge/

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 041021 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS  

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

Reminder – If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

1) Front Squat 2 – E2ndMon2ndM for 10 min (5 Rnds) (Coun sets >75% 1RM)

Score = Load

CFA Home Based:

Front Squat RM – E2ndMon2ndM for 5 Rnds (10 min) (Max Total Load for Day)

Score = Sum of Load x Reps

CFA LITE OPTIONS:

Keep loading to a level at which great form can be maintained!

TC Group/or if you have not been squatting much, keep the weight light

TC Group – from floor (DL, HPC, 2 FS)

then…

2) AMRAP the following for 9 min:

9 Front Squats (60/40kg)

9 BB Facing Burpees

Score = Total Reps

CFA LITE Options:

RX sub – DB/KB/BP – 12 Reps on 25kg/15kg

RX BBF Bp – 2 Ft takeoff, any landing

Int1 – 55/36kg; 22.5/15kg

Int2 – 53/34kg; 22.5/15kg

Int3 – 50/32kg; 20/12kg

Beg1 – 45/30kg; 15/10kg; BBF Bp SO

Beg2 – 35/22kg; 12/8kg; BBF Bp SO

Beg3 – 25/17kg; 8/5kg; BBF Bp SO

TC – PVC or 10/6kg (DB/Bar)

CFA LITE Options – USA Equivalents:

RX sub – DB/KB/BP – 21-18-15 Reps on 55/35lb

RX BBF Bp – 2 Ft takeoff, any landing

Int1 – 120/80lb; 50/35lb

Int2 – 115/75lb; 50/35lb

Int3 – 110/70lb; 45/25lb

Beg1 – 100/65lb; 35/20lb; BBF Bp SO

Beg2 – 75/50lb; 20/25lb; BBF Bp SO

Beg3 – 55/35lb; 15/10lb; BBF Bp SO

Sub’s –

Shoulders

Front Squat – Fine or Safety Bar Back Squat

BBF Burpees – Straight Arm Burpees

Back –

Front Squat – Fine (light) or Hip Thrusters

BBF Burpees – Straight Arm Burpees

Knees –

Front Squat – Fine (light/partial) or Hip Thrusters

BBF Burpees – Straight Arm Burpees

CFA CARDIO CLASS (FUN FITNESS)

A new class at CrossFit Algoa!! See the Daily Whiteboard!

A 40 min class focusing on improving cardiovascular conditioning, stamina, endurance and calorie expenditure! This class makes use of simple body weight movements, light functional lifting and monostructural metabolic exercise (running, skipping, biking, rowing) in a fun and safe environment to achieve this!

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 CLICK HERE for all the info OR alternatively contact Dave on info@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/

Cool-down/Trigger Ball/Foam Roll/Stretch