Featured Image – Early morning class putting in the work to improve their fitness, health and life! We make people better!

———————————————————————————

#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 – 190126

⚠️‼️⚠️ 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) In Teams of 3 – AMRAP the following for 5 Rounds (i.e. 15 min):

Athlete 1 – AMRAP 1 min of 3m Burpee Shuttle Run

Athlete 2 – AMRAP 1 min of DB Snatches (22,5kg/15kg)

Athlete 3 – AMRAP 1 min of Pull-ups

Score = Total Reps

LITE:

Int3 – 20/12kg

Beg1 – 15/10kg; PU (P/G)

Beg2 – 10/7kg; RR (0.5/0m)

Beg3 – 7.5/5kg; RR (0/plus 0,25m)

Then…

2)  AMRAP 2 min, then Rest 1 min for 15 min (5 Rnds):

20 Wall Balls (10kg/6,3kg at 10/9ft)

20 SDHP (32kg/24kg)

AMRAP DU in the remaining 2 min, then Rest for 1 min

Score = Total Reps

LITE:

Int3 – 24/16kg

Beg1 – WB (6.3/4.5kg, 10ft/9ft), 20/16kg SU

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), 16/12kg, SU

Beg3/TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), 12/8kg, SU

EXTRAS

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

AFL COMPETITORS TRAINING

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 7x for the CrossFit Games and has competed 6 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – Science… ROCKET 🚀 SCIENCE!!

———————————————————————————

#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 – 170126

⚠️‼️⚠️ 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) 40:20 Intervals for Max Reps (4 Rnds each):

Pistol Squats

Rest 1 min

T2B

Rest 1 min

DB Snatch (22,5/15kg)

Rest 1 min

BBJO (61/51cm)

Rest 1 min

DU

Rest 1 min

HSW (m)

Rest 1 min

Burpee GTOH (22,5/15kg)

Score = Total Reps

LITE:

Burpee BJO sub Bp BJ (1.24/1m)

T2B sub RX – Lying Feet 2 Hands

Int1 – Pistols; 22.5/15kg; HSW

Int2 – Ass. Pistols (band/hold object lightly); 20/15kg; HSW

Int3 – Pistols (hip crease just above horiz); 16/12kg; HSW (1 WW = 3m)

Beg1 – Lunges (alt.); HLR (Lying F2H); 15/10kg; Bp BSO (61/51cm) or Bp BJ (1/0.8m); SU; 1 Half WW = 1.5m

Beg2 – Lunges (alt.); HKR (Lying K2H); 12/8kg; BP BSO (51cm) or Bp BJ (0.8/0.5m); SU; Bear Walk (Str) or 1 Step WW

Beg3 – Static Lunges; Sit K2C; 8/5kg; Bp BSO 41cm or Bp Broad Step (0.6/0.4m); SU; Bear Walk (Bnt) or WormW

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 – Science… ROCKET 🚀 SCIENCE!!

———————————————————————————

#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 – 160126

⚠️‼️⚠️ 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) 40:20 Intervals for Max Reps (4 Rnds each):

Pistol Squats

Rest 1 min

T2B

Rest 1 min

DB Snatch (22,5/15kg)

Rest 1 min

BBJO (61/51cm)

Rest 1 min

DU

Rest 1 min

HSW (m)

Rest 1 min

Burpee GTOH (22,5/15kg)

Score = Total Reps

LITE:

Burpee BJO sub Bp BJ (1.24/1m)

T2B sub RX – Lying Feet 2 Hands

Int1 – Pistols; 22.5/15kg; HSW

Int2 – Ass. Pistols (band/hold object lightly); 20/15kg; HSW

Int3 – Pistols (hip crease just above horiz); 16/12kg; HSW (1 WW = 3m)

Beg1 – Lunges (alt.); HLR (Lying F2H); 15/10kg; Bp BSO (61/51cm) or Bp BJ (1/0.8m); SU; 1 Half WW = 1.5m

Beg2 – Lunges (alt.); HKR (Lying K2H); 12/8kg; BP BSO (51cm) or Bp BJ (0.8/0.5m); SU; Bear Walk (Str) or 1 Step WW

Beg3 – Static Lunges; Sit K2C; 8/5kg; Bp BSO 41cm or Bp Broad Step (0.6/0.4m); SU; Bear Walk (Bnt) or WormW

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 – Science… ROCKET 🚀 SCIENCE!!

———————————————————————————

#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 – 150126

⚠️‼️⚠️ 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) Build on last week – E3rdMon3rdM for 4 Rnds – Muscle-up 60-75% of RM

Score = Total Reps

PS – if you have not Trained over the festive season just do 30% here and half the Reps on the Met Con below!

LITE:

Int1 – R-MU

Int2 – B-MU (B/P)

Int3 – B-MU (P/G)

Int3 – C2B PU, RDips

Beg1 – PU (P/G), B-Dips (B/P)

Beg2 – RR (0.5/0m), Seated P-Dips (Str)

Beg3 – RR (0/+0.25m), Seated P-Dips (Bnt)

then…

2) Complete the following for time:

21 STOH (70kg/49kg)

400 m Run

15 STOH (70kg/49kg)

300 m Run

9 STOH (70kg/49kg)

200 m Run

Time Cap = 15 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Int1 – 65/45kg

Int2 – 60/42kg

Int3 – 55/38kg

Beg1 – 45/30kg

Beg2 – 35/20kg

Beg3 – 25/15kg

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 – Science… ROCKET 🚀 SCIENCE!!

———————————————————————————

#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 – 140126

⚠️‼️⚠️ 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)

A) 1 & 1/4 Front Squat 2×5 (65% of your 1 RM Squat Clean)

Score = Load

B) Front Squat 3×5 (65% of your 1 RM FS)

Score = Load

LITE:

Keep loading so that great form is maintained!

then…

2) Complete the following AMRAP for 17 min (3 Rnds):

1 min AMRAP Sandbag Cleans (45kg/35kg)

1 min AMRAP T2B

1 min AMRAP DB Hang Power Clean (22,5kgx2/15kgx2)

1 min AMRAP KB SDHP (32kg/24kg)

1 min AMRAP FC Box Step Over (22,5kgx2/15kgx2 at 61cm/51cm)

1 min rest

Score = Total Reps

LITE:

Int3 – Toes 2 Noes Height; SDHP 24/16kg; FC BSO (20kgx2/12kgx2 at 61/51cm)

Beg1 – 35/20kg; HLR; SDHP 16/12kg; FC BSO (15kgx2/10kgx2 at 61/51cm)

Beg2 – 20/13,6kg; HKR; SDHP 16/12kg; FC BSO (10kgx2/7kgx2 at 51cm)

Beg3 – 13,6/10kg; HKR x1; SDHP 12/8kg; FC BSO (7.5kgx2/5kgx2 at 38cm)

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 are the chances…. ?????? Our member’s families… the Thornton’s and the Steyn’s meeting up in Japan, unplanned, while traveling abroad!!!!!!

———————————————————————————

#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 – 130126

⚠️‼️⚠️ 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) Complete FT:

30 Strict HSPU

30 Push-ups

Score = Time

LITE:

Int1 – 25 S-HSPU

Int2 – 1/2 Abm

Int3 – 2/3 Abm; 27 PU

Beg1 – PPU (61cm/51cm); 25 PU/30 PU (Kns up/Ts down)

Beg2 – PPU (51cm/Flr); 30 PU (Kns up/Ts down)/ Kns

Beg3 – PPU (Flr/2x Abm Kns); 30/25 (Kns)

Then…

2) Complete 5 RFT of:

15 Cross-Over Double Unders

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

15m HSW

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Int1 – 12 CO-DU; 12m HSW

Int2 – 10 CO-DU; 8 BBJO (61/51cm); 10m HSW

Int3 – 8 CO-DU; 7 BBJO (61/51cm); 8m HSW or 5 WW

Beg1 – 5 DU, 10 CO-SU; 7 BBStepO (61/51cm); 5 Half WW

Beg2 – 5 CO-SU, 10 SU; 7 BBStepO (61/51cm); 5 1-step WW

Beg3 – 5 CO- foot trap SU, 10 SU; 7 BBStepO (38cm); 5 WormW

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 are the chances…. ?????? Our member’s families… the Thornton’s and the Steyn’s meeting up in Japan, unplanned, while traveling abroad!!!!!!

———————————————————————————

#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 – 120126

⚠️‼️⚠️ 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)

A) High Hang Snatch – Take 10 min to work up to a heavy single (Max Day)

Score = Load

B) High Hang Snatch – EMOM 5 min (80% Max Day)

Score = Load

LITE:

Keep loading so that great form is maintained!

Then…

2) AFL Benchmark “Toast” – 10 RFT of:

3 Snatches (squat) (61 kg/43 kg)

3 Bar Muscle-ups

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Int1 – 55/38kg; 2 B-MU

Int2 – 50/35kg; 2 B-MU (B/P)

Int3 – 47kg/32kg; 2 B-MU (P/G) or 5 C2B PU

Beg1 – 40/28kg; 5 PU (P/G)

Beg2 – 30/20kg; 5 RR (1m/0.5m)

Beg3 – 20/12kg; 5 RR (0.5m/0m)

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 are the chances…. ?????? Our member’s families… the Thornton’s and the Steyn’s meeting up in Japan, unplanned, while traveling abroad!!!!!!

———————————————————————————

#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 – 100126

⚠️‼️⚠️NOTE OUR CHRISTMAS 🎅✝️🎄SKELETON

SCHEDULE IS STILL RUNNING …. FIND THE FULL SCHEDULE HERE …https://crossfitalgoa.com/schedule/

OR

➡️ON OUR PRIVATE WHATS APP GROUPS AND

➡️ON ITENSITY!

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 complete the following for 12 min (4 Rnds)

Min 1 – AMRAP 5m Sled Push Low Bar return 5m H Bar (35kg + 30kg/10kg)

Min 2 – 20-40 DU

Min 3 – AMRAP (m) Sandbag Belly Carry (45kg/35kg)

Score = Total Reps

LITE:

B1-3 – Sled same as B1

Beg1 – Sled 35+10/0kg; SB 35/20kg; 20-40 SU

Beg2 – SB 20/13.6kg; 15-30 SU

Beg3 – SB 13.6/10kg; 10-20 SU

Then…

2) Complete the following Run/Wall Walk couplet FT:

100 m, 1 Wall Walk

200 m, 2 Wall Walk

300 m, 3 Wall Walk

400 m, 4 Wall Walk

500 m, 5 Wall Walk

400 m, 4 Wall Walk

300 m, 3 Wall Walk

200 m, 2 Wall Walk

100 m, 1 Wall Walk

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

10m = 1 Rep for Run

LITE:

Beg1 – Half WW

Beg2 – 1-Step WW, leave out Rnd of 500m

Beg3 – WormW, leave out Rnd of 500m

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 – Christiaan and Werner meeting up in the holidays on a Mountainbike Ride! 🚲 💨 

———————————————————————————

#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 – 090126

⚠️‼️⚠️NOTE OUR CHRISTMAS 🎅✝️🎄SKELETON

SCHEDULE IS STILL RUNNING …. FIND THE FULL SCHEDULE HERE …https://crossfitalgoa.com/schedule/

OR

➡️ON OUR PRIVATE WHATS APP GROUPS AND

➡️ON ITENSITY!

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 complete the following for 12 min (4 Rnds)

Min 1 – AMRAP 5m Sled Push Low Bar return 5m H Bar (35kg + 30kg/10kg)

Min 2 – 20-40 DU

Min 3 – AMRAP (m) Sandbag Belly Carry (45kg/35kg)

Score = Total Reps

LITE:

B1-3 – Sled same as B1

Beg1 – Sled 35+10/0kg; SB 35/20kg; 20-40 SU

Beg2 – SB 20/13.6kg; 15-30 SU

Beg3 – SB 13.6/10kg; 10-20 SU

Then…

2) Complete the following Run/Wall Walk couplet FT:

100 m, 1 Wall Walk

200 m, 2 Wall Walk

300 m, 3 Wall Walk

400 m, 4 Wall Walk

500 m, 5 Wall Walk

400 m, 4 Wall Walk

300 m, 3 Wall Walk

200 m, 2 Wall Walk

100 m, 1 Wall Walk

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

10m = 1 Rep for Run

LITE:

Beg1 – Half WW

Beg2 – 1-Step WW, leave out Rnd of 500m

Beg3 – WormW, leave out Rnd of 500m

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 – Evening class .. for some hitting their Christmas Pud WOD! 🤪🧐🤣

———————————————————————————

#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 – 080126

⚠️‼️⚠️NOTE OUR CHRISTMAS 🎅✝️🎄SKELETON

SCHEDULE IS STILL RUNNING …. FIND THE FULL SCHEDULE HERE …https://crossfitalgoa.com/schedule/

OR

➡️ON OUR PRIVATE WHATS APP GROUPS AND

➡️ON ITENSITY!

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) E3rdMon3rdM for 4 Rnds – Muscle-up 50-60% of RM

Score = Total Reps

PS – if you have not Trained over the festive season just do 30% here and half the Reps on the Met Con below!

LITE:

Int1 – R-MU

Int2 – B-MU (B/P)

Int3 – B-MU (P/G)

Int3 – C2B PU, RDips

Beg1 – PU (P/G), B-Dips (B/P)

Beg2 – RR (0.5/0m), Seated P-Dips (Str)

Beg3 – RR (0/+0.25m), Seated P-Dips (Bnt)

then…

2) For time:

10 Snatches (squat) (61kg/43kg)

20 Cleans (squat)  (61kg/43kg)

30 Push Jerks (61kg/43kg)

30 Pull-ups

20 C2B Pull-ups

10 Muscle-ups

TC – 18 min

Score = Time/TC plus 1 sec/rep missed

NB – Ring MU

PS – if you have not Trained over the festive season just do 30% on Wod 1 and half the Reps on the Met Con here!

LITE:

Int1 – 55/38kg; 25 C2B PU, 20 PU (P/G), 8 B-MU

Int2 – 50/35kg; 25 C2B PU, 20 PU (P/G), 8 B-MU (B/P)

Int3 – 47/32kg; 20 C2B PU, 15 PU (P/G), 8 B-MU (P/G)

Beg1 – 40/28kg; 30 C2B PU (P/G), 20 PU (P/G), 10 B-Dips (B/P)

Beg2 – 30/20kg;  30 RR (0.5/0m), 20 RR (0/+0.25m), 10 Seated P-Dips (Str)

Beg3 – 20/12kg; 50 RR (0/+0.25m), 10  Seated P-Dips (Bnt)

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!