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

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#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 – 070126

⚠️‼️⚠️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 for 10 min complete – 2 Hang Power Cleans (Max Day)

Score = Max Load

then…

2) For time:

20 Burpee

30 T2B

20 Hang Power Cleans (102kg/61kg)

10x Burpee 5m Shuttle Run

Time Cap = 17 min

Score = Time or Time Cap plus 1 sec/rep missed

LITE:

Guide – 70% 1 RM

Int1 – 90/63kg; 27 T2B

Int2 – 80/55kg; 24 T2B

Int3 – 70/49kg; 30 Toes 2 Noes Height

Beg1 – 61/43kg; HLR

Beg2 – 16 Bps; 50/35kg; HKR

Beg3 – 14 Bps; 40/25kg; 1x HKR

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 – Repost from @daveleveysa …

Happy New Year All!!!!

💥 🤩 🥳 🍻 ✝️ 🙏 🔥

Psalm 34:4-7

———————————————————————————

#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 – 060126

⚠️‼️⚠️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) 1 & 1/4 Front Squat 3×5 (65% of your 1 RM Squat Clean)

Score = Load

then…

2) Complete the following FT:

9-7-5 Squat clean and push jerk (70kg/49kg)

50-40-30 DU

straight into…

15-12-9 of the following:

Burpee Box Jump overs (61cm/51cm)

Power Clean (70kg/49kg)

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Int1 – 65/45kg; 45-35-25 DU

Int2 – 60/42kg; 40-30-20 DU

Int3 – 55/38kg; 35-25-15 DU

Beg1 – 45/30kg; 50-40-30 SU; BBStepO (61/51cm)

Beg2 – 35/20kg; BBStepO (5 1/41cm)

Beg3 – 25/15kg; 40-30-20 SU; BBStepO (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 – Repost from @daveleveysa …

Happy New Year All!!!!

💥 🤩 🥳 🍻 ✝️ 🙏 🔥

Psalm 34:4-7

———————————————————————————

#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 – 050126

⚠️‼️⚠️NOTE OUR CHRISTMAS 🎅✝️🎄HOLIDAY SCHEDULE HAS COMMENCED …. 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) Practice Rope Climbing from Seated Position

Score = For Quality

LITE:

See LITE options below

Then…

2) AMRAP the following for 18 minutes:

1 Rope Climb from Sitting (3,7m)

3 Strict HSPU’s

6/4 Sandbag Belly Lunges (45kg/35kg)

200m Run

Score = Total Reps

LITE:

Int1 – 2 S-HSPU

Int2 – S-HSPU (1/2 abm)

Int3 – S-HSPU (2/3 abm); Two pull Climb (standing); SB 6/4 ( M & W can rest SB on upper leg)

Beg1 – PPU (61/51cm); 6 Leg Assisted Rope PU or 2 Ly to Stand (str hips/kns); 6 SB 35/20kg; 200m

Beg2 – PPU (51cm/Ft flr); 2 Ly to Stand (str kns); 6 SB 20/13.6kg 150m;

Beg3 – PPU (Ft flr/Kns 3 abm); 2 Ly to Stand (kns/hips bend); 6 SB 13.6/10kg; 120m

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 – Repost from @daveleveysa …

Happy New Year All!!!!

💥 🤩 🥳 🍻 ✝️ 🙏 🔥

Psalm 34:4-7

———————————————————————————

#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 – 030126

⚠️‼️⚠️NOTE OUR CHRISTMAS 🎅✝️🎄HOLIDAY SCHEDULE HAS COMMENCED …. 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

⚠️‼️The Box is closed today but check the WHATS APP group to see if anyone is going in! See both Box and Holiday WODS below!

Completed yesterday’s WOD if you missed it, or any other WOD YOU MISSED OVER THE PAST 2 WEEKS!

MetCon for Hyrox Comp – AMRAP 30 (20 Perc. Hyrox Event)

See Holiday Sub – HS

AMRAP 30 min:

200m Run

10 Kipping Pull-ups – HS – Burpees

200m Run

10m Sled Push (low bar) (30kg, 35kg/10kg, 35kg) – HS – Mountain Climbers

200m Run

Sled Pull 80 m (30kg, 35kg/10kg, 35kg) – HS – Bear Crawl

200m Run

20m Burpee Broad Jump 

200m Run

200m Rowing or 20 SDHP (20kg/12kg) – HS – Push-ups

200m Run

40 m Framers Carry (24kgx2/16kgx2) – HS – Sit-ups

200m Run

20 m Bumper Lunges (20kg/10kg) – HS – Walking Lunges

200m Run

20 Wall Balls (9.1kg/6.3kg to 10/9ft) – HS – Airsquats

Score = Time

10m = 1 Rep for Run ; Sled 1m = 1Rep

LITE:

Beg1 – PU (P/G), SDHP 16/10kg, Fc 20kgx2/12kgx2, Bmp Lunges (10/5kg), WB (6.3/4.5kg at 10/9ft); M- Rx/W- Kns up, ts down

Beg2 – RR (1/0.5m), SDHP 12/8kg, Fc 16kgx2/8kgx2, Bmp Lunges (5/2,5kg), WB (4,5/3kg, to 10ft/9ft);  W- Kns up, ts down/Kns

Beg3 – RR (0.5/0m), SDHP 8/5kg, Fc 12kgx2/5kgx2, Bmp Lunges (2,5kg/0kg), WB (4,5/3kg, to 9/8ft); W- Kns up, ts down/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 – Repost from @daveleveysa …

Happy New Year All!!!!

💥 🤩 🥳 🍻 ✝️ 🙏 🔥

Psalm 34:4-7

———————————————————————————

#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 – 020126

⚠️‼️⚠️NOTE OUR CHRISTMAS 🎅✝️🎄HOLIDAY SCHEDULE HAS COMMENCED …. 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

⚠️‼️The Box is closed today but check the WHATS APP group to see if anyone is going in! See both Box and Holiday WODS below!

MetCon for Hyrox Comp – AMRAP 30 (20 Perc. Hyrox Event)

See Holiday Sub – HS

AMRAP 30 min:

200m Run

10 Kipping Pull-ups – HS – Burpees

200m Run

10m Sled Push (low bar) (30kg, 35kg/10kg, 35kg) – HS – Mountain Climbers

200m Run

Sled Pull 80 m (30kg, 35kg/10kg, 35kg) – HS – Bear Crawl

200m Run

20m Burpee Broad Jump 

200m Run

200m Rowing or 20 SDHP (20kg/12kg) – HS – Push-ups

200m Run

40 m Framers Carry (24kgx2/16kgx2) – HS – Sit-ups

200m Run

20 m Bumper Lunges (20kg/10kg) – HS – Walking Lunges

200m Run

20 Wall Balls (9.1kg/6.3kg to 10/9ft) – HS – Airsquats

Score = Time

10m = 1 Rep for Run ; Sled 1m = 1Rep

LITE:

Beg1 – PU (P/G), SDHP 16/10kg, Fc 20kgx2/12kgx2, Bmp Lunges (10/5kg), WB (6.3/4.5kg at 10/9ft); M- Rx/W- Kns up, ts down

Beg2 – RR (1/0.5m), SDHP 12/8kg, Fc 16kgx2/8kgx2, Bmp Lunges (5/2,5kg), WB (4,5/3kg, to 10ft/9ft);  W- Kns up, ts down/Kns

Beg3 – RR (0.5/0m), SDHP 8/5kg, Fc 12kgx2/5kgx2, Bmp Lunges (2,5kg/0kg), WB (4,5/3kg, to 9/8ft); W- Kns up, ts down/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 – Repost from @daveleveysa …

Happy New Year All!!!!

💥 🤩 🥳 🍻 ✝️ 🙏 🔥

Psalm 34:4-7

———————————————————————————

#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 – 010126 – New Years Day

⚠️‼️⚠️NOTE OUR CHRISTMAS 🎅✝️🎄HOLIDAY SCHEDULE HAS COMMENCED …. 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

⚠️‼️No Programmed WODS… if you want to train, please see and complete any appropriate WODS missed in December otherwise get outdoors and get in some fun activities with family and/or friends!

⚠️‼️The Box is closed today but check the WHATS APP group to see if anyone is going in!!

⚠️‼️Take time to reflect on your Health & Fitness in 2025 and how you would like to improve in 2026!!

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 – Hero Workout “Luce” (Image courtesy of CrossFit, Inc.)

———————————————————————————

#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 – 311225

⚠️‼️⚠️NOTE OUR CHRISTMAS 🎅✝️🎄HOLIDAY SCHEDULE HAS COMMENCED …. 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

⚠️‼️The Box is closed today but check the WHATS APP group to see if anyone is going in! See both Box and Holiday WODS below!

HERO WOD “Luce” – Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

CrossFit HQ WOD – 230305 / 100705.

“Luce”

Wearing a 20-lb (9.1/6.1kg) vest, 3 rounds for time of:

1K run

10 muscle-ups

100 squats

TC – 40 min

Score = Time/TC plus 1 sec/rep missed

Holiday WOD Sub –

Rx Strict Pull-ups on whatever you can hang on (rafter, tree branch, towel hanging etc)

Beg1-3 if you cannot do Ring Rows do Towel rows or Bent Over Row your suitcase OR simply sub with 10 Burpees!

Table/chair dips – dips Btwn 2 tables/chira

Scaling:

Today we have a Hero workout, a chance to honor a member of the CrossFit community and dig a little deeper. Newer athletes should reduce the overall volume. If you do not yet have muscle-ups, modify the movement to a pulling and pushing exercise.

LITE:

Rx – 9.1/6.1kg vest

Level2 – 6.1/4.5kg vest

Level4 – 4.5/3kg vest

Int1 (CFHQ In) – no vest, 5 MU

Int2 – B-MU (B/P) 8

Int3 – B-MU (P/G) 8

Beg1 – 10 PU (P/G), 10 Push-ups (Ts/Kns up Ts dwn); 80 AS

Beg2 – Run 700m 10 RR (1/0.5m), 10 Push-ups (Kns up Ts dwn/Kns); 65 AS

Beg3 (CFHQ Beg) – TC 30 min, Run 500m, 10 RR (0.5/0m), 10/7 Push-ups (Kns), 50 AS

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 – Thanks for visiting us last week Eloise, Dewald, Chris, Donavan and Gavin from @atg_crossfit … pity the wedding party (Michaela and George) were not at this one! 🙏 #funtimes

———————————————————————————

#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 – 301225

⚠️‼️⚠️NOTE OUR CHRISTMAS 🎅✝️🎄HOLIDAY SCHEDULE HAS COMMENCED …. 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) AMRAP the following for 18 min:

20 DB Box Step Ups (22.5kg/15kg)

100 DU

20 m HS Walk

Score = Total Reps

Holiday WOD Sub –

If no high step sub with walking lunges. Load a bag or back pack with items for extra load.

If no Jumo Rope – Double / Single Jump claps

No wall – Do chair walk outs & back (2 – 1 WallW) B2/3 worm walks

LITE:

Int1 – 18 m HSW, 90 DU

Int2 – 16 m HSW, 80 DU

Int3 – 20kg/12kg; 14 m HSW, 70 DU, 6 WW

Beg1 – 15/10kg at 61/51cm; 100 SU, 6 half WW

Beg2 – 10/7kg at 41cm; 90 SU, 6x 1-step WW or 20m BW (Str)

Beg3 – 7.5/5kg at 30cm; 80 SU, 6x WormW or 20m BW (Bnt)

then…

2) L-sit – Complete 3 min of holding FT, but every time you break complete 5 Strict HSPU

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

NB – Use 2 stable & strong chairs side by side if no parallttes or rings!

NB – if no abmats use books and a towel/s to make a riser (Int2/3)

LITE:

Int1 – 3 S/HSPU

Int2 – weak L-sit, 1/2 Abm 5 S/hspu

Int3 – 1 legged L-sit, 2/3 Abm

Beg1 – T-sit, 5 Bps

Beg2 – T-sit (1 ft down), 5 Bps

Beg3 – F/Bridge, 4 Bps

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 – Thanks for visiting us last week Eloise, Dewald, Chris, Donavan and Gavin from @atg_crossfit … pity the wedding party (Michaela and George) were not at this one! 🙏 #funtimes

———————————————————————————

#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 – 291225

⚠️‼️⚠️NOTE OUR CHRISTMAS 🎅✝️🎄HOLIDAY SCHEDULE HAS COMMENCED …. 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) Progression from last week (9 extra reps – try get as close to your time as possible from last week or improve it!)

Complete the following FT:

23 Squat Snatch (60kg/40kg)

28 Clusters (70kg/45kg)

33 Front Squats (80kg/52kg)

TC – 20 min

Score = Time/TC plus 1 sec/Rep missed

LITE:

Rx – 60/40kg ; 70 /45kg ; 80 /52kg

L1 – 54/36kg ; 63 /41 kg ; 72 /47kg

L2 – 49/32kg ; 57 /36kg ; 65 /42kg

L3 – 44/29kg ; 51 /33kg ; 58 /38kg

L4 – 39/26kg ; 46 /30kg ; 52 /34kg

Int1 – 35/24kg ; 41 /27kg ; 47 /31kg

Int2 – 30/20 kg ; 34 /22kg ; 39 /26kg

Beg1- 25 /16 kg ; 29 /18 kg ; 33 /21kg

Beg2 – 21/14kg; 24 /15 kg ; 27 /18kg

Beg3 – 17/11kg; 20 /13 kg ; 23 /15kg

Repeat from last week – Holiday WOD…

Complete the following:

30 Max Jump Squats (6 sets of 5 reps, rest as needed)

30 Max Height Jump Alternate Lunges (6 sets of 5 reps, rest as

needed)

Score = For Quality

Then…

2) AMRAP 12 min of:

200m Run

8 KB or Db Hang Clean and Jerk  (24kgx2/16kgx2)

Score = Total Reps

10m = 1Rep

Holiday WOD Sub –

8 Airsquats, 8 Push-ups

LITE:

DB from B1-3

Int1 – 20×2/14×2; 200m

Int2 – 16×2/12×2; 200m

Int3 – 12×2/8×2; 200m

Beg1 – 15kgx2/10kgx2; 200m; HB- W-Kns up, Ts dwn

Beg2 – 10kgx2/7kgx2; 150m; HB- M- 8 Kns up, Ts dwn/W-8 kns

Beg3 – 7.5kgx2/5kgx2; 150m; HB- 6 AS; M-6 Kns up, Ts dwn/W-6 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 – Merry Christmas 🎅✝️🎄🎁 – Luke 2:10-11 (Image courtesy of @YouVersion)

———————————————————————————

#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 – 271225

⚠️‼️⚠️NOTE OUR CHRISTMAS 🎅✝️🎄HOLIDAY SCHEDULE HAS COMMENCED …. 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

⚠️‼️The Box is closed today but check the WHATS APP group to see if anyone is going in! See both Box and Holiday WODS below!

1) Clean (squat) and Jerk (any) – EMOM 12 min (Climb to a Max Day)

Score = Load

LITE:

Keep loading so that great form is maintained

Or

Holiday WOD…

For 10 min:

Min 1 – 5 Squat Jump (Max Height)

Min 2 – HS Hold (AMRAP 1 sec – 1 Rep)

Score = Total Hold time in sec

LITE:

Beg1 – Wall Walk hold at 90 cm

Beg2 – Piked Hold (elevate feet 50-60cm)

Beg3 – Piked Hold (feet on floor)

Then…

2) Box WOD…

For Time:

30 MU

Grace

Power Isabel

That is…

FT:

30 x Muscle-Up

30 x Clean (any) and Jerk (any) W:(M:61.00kg/F:43.00kg)

30 x Power Snatch W:(M:61.00kg/F:43.00kg)

Score = Time (no TC)

NB – Scale the MU so that you can complete them in 6 min ;

LITE:

DB/KB/BP/Light BB ; RX – BB BOR 61/43kg plus

Push-ups or S-arm BOR (DB/KB/B-Pack) or light BB 60 reps on BOR 25/15kg plus push-ups

Int1 – 55/38kg, 20 MU

Int2 – 50/35kg, BMU (R/B) or Jump B-MU (Bar at Chin) or BOR/Dips

Int3 – 43/30kg, B-MU (B/P) or Jump B-MU (Bar at Collar Bone) or BOR/Dips

Beg1 – 35/25kg, PU (P/G), Push-ups (Ts/Kns up/Ts dwn or 20 Ts)

Beg2 – 25/17kg, RR (1,5m/1m), Push-ups (Ts/Kns)

Beg3 – 20/12kg, RR (1m/0,5m), Push-ups (Kns)

Or

Holiday WOD:

Complete for time:

100 Burpees to HS Hold (freestanding)

Score = Time

Complete a normal Burpee then kick up to a Handstand (the Rep ends when in a neat HS position)

LITE:

Beg1 – Burpee to HS against wall

Beg2 – 100 Worm Walks

Beg3 – 60 Worm Walks

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!