Featured Image – Before pics of yesterday’s Sprint Murph! #fict2018 #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #eastcapechamps #alwaysfitleague #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

FiCT 2018 Event 4 “The Spotlight”

1 RM Snatch
*adjusted for class… take 15 min to work up to a max for the day

Score = Max Load

then…

2) FiCT 2018 – Event 6 “Big Kahunas”:

Complete the following FT:
25 m OH walking Lunge (36kgx1/21kgx1)
20 D-ball (50kg/30kg) (CFA – or Sandbag Cleans)
15 Muscle-ups (Ladies 10)

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

“LITE” WOD

FiCT 2018 Event 4 “The Spotlight”

1 RM Snatch (Power Snatch allowed)
*adjusted for class… take 15 min to work up to a max for the day

Score = Max Load

then…

2) CrossFit Algoa’s LITE Variant of FiCT 2018 – Event 6 “Big Kahunas”:

Complete the following FT:
25 m OH walking Lunge (20kgx1/12kgx1)
20 D-ball (30kg/20kg) (CFA – or Sandbag Cleans)
15 Pull-ups (assisted)
15 Jumping Dips

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Reminder to Register for the Open of the 2018 CrossFit Games..D-Day is coming! Visit www.games.crossfit.com for more details! Impressive artwork by Anje Adams!

#InTheOpen #CrossFitOpen #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1) FiCT 2018 – Event 5 “Sprint Murph”

For Time:
1 mile Run (1609m) with Wall Ball carry (9.1kg/6.3kg)
5 RFT:
10 C2B Pull-ups
20 Push-ups (hand release)
30 Airsquats
1 mile Run (1609m)

TC = 40 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE

FiCT 2018 – Event 5 “Sprint Murph”

For Time:
1.2 km Run with Wall Ball carry (6.3kg/4.5kg)
5 RFT:
10 Pull-ups (assisted)
20 Push-ups (hand release) – kneeling
30 Airsquats
1 km Run (1609m)

TC = 40 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – FiCT 2018 “Sprint Murph” start…a slight twist of carrying a wall ball for the 1st Mile Run!

#fittestincapetown #fict2018 #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #eastcapechamps #alwaysfitleague #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1) FiCT 2018 Event 2 – “Trackletics”:

0-3 min: 400m Run

3-6 min: 100m HS Walk

6-9 min: 400m Bear Hug Walk (50kg/30kg)
*ball must be above belly-button but below collar bone

Score = Time

Score = Time/TC plus 1 sec/rep missed

Score = Time/TC plus 1 sec/rep missed (50m = 1 rep)

Then…

2) Complete the following FT:

L-sit – accumulate 3 minutes

50 Turkish Get-up Sit-ups (32kg/. 24kg)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) CrossFit Algoa’s LITE Variant FiCT 2018 Event 2 – “Trackletics”:

0-3 min: 400m Run

3-6 min: 13 Wall Walks (Scaling – 100m Bear Crawl)

6-9 min: 400m Bear Hug Walk (30kg/20kg)
*ball must be above belly-button but below collar bone

Score = Time

Score = Time/TC plus 1 sec/rep missed

Score = Time/TC plus 1 sec/rep missed (50m = 1 rep)

Then…

2) Complete the following FT:

Tuck Sit – accumulate 3 minutes

50 Turkish Get-up Sit-ups (24kg/16kg)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – We had a fun Beach WOD with the CRC Church ladies volunteers this past Saturday! Well done to all the participants!
#corporatehealthandwellness #teamwork #crcportelizabeth #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #eastcapechamps #alwaysfitleague #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1) Practice Kipping Dips (bar/ring)

Score = For Quality

then…

2) FiCT 2018 – Individual Event 1 (The Deep Blue Sea)

Complete the following FT:
25 KB Snatch (hang) (24kg/16kg) – 1 arm
25 KB Snatch (hang) (24kg/16kg) – other arm
50 KB Swings (24kg/16kg)
350m Standup Paddle Board (SUP) – allowed to kneel but must stand for last (150m)
100m Run

NB – CrossFit Algoa class sub for SUP – 2 km row or 200 SDHP (20kg/13kg)

TC = 22 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Practice Assisted Bar Dips

Score = For Quality

then…

2) FiCT 2018 – Individual Event 1 (The Deep Blue Sea)

Complete the following FT:
25 KB Snatch (hang) (16kg/12kg) – 1 arm
25 KB Snatch (hang) (16kg/12kg) – other arm
50 KB Swings (16kg/12kg)
350m Standup Paddle Board (SUP) – allowed to kneel but must stand for last (150m)
100m Run

NB – CrossFit Algoa class sub for SUP – 2 km row or 200 SDHP (16kg/10kg)

TC = 22 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – From left Dave, Roman and AJ at Fittest in Cape Town (FiCT) 2018 on the event “The Trap” (Photo credit Iain Maughan-Brown).

#fittestincapetown #fict2018 #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #eastcapechamps #alwaysfitleague #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED and LITE WOD’S

1) If you missed Friday’s WOD…complete:

a) AMRAP the following over 12 minutes (BB – 60kg/43kg) (LITE – BB – 40kg/25kg):
AMRAP 1 – Thruster
Rest 30 sec
AMRAP 2 – STOH
Rest 1 min
AMRAP 3 – Cluster
Rest 1 min
AMRAP 2 – STOH
Rest 30 sec
AMRAP 1 – Thruster

Score = Total Reps

if you completed this yesterday, then complete the following…

b) Complete 3 Rnds for Max Reps of:
AMRAP 1 – L-sit (accumulate seconds of holding) (LITE – Tuck Sit)
AMRAP 1 – T2B (LITE – HKR)
AMRAP 1 – C2B Pull-ups (LITE – Assisted PU’s)
AMRAP 1 – Pistols (alt.) (LITE – Lunges)

Score = Total Reps

then…

2) In Teams of 6 AMRAP the following for 12 minutes:
Athlete 1 – completes 2 Burpee BJO’s (61cm/51cm) and then 5 Airsquats and 5 Push-ups
Athlete 2 – can start on the same sequence as soon as Athlete 1 moves off the 1st Box
Athlete 3-6 follow the lead
Athlete 1 then returns completing 2 Burpee BJO’s (61cm/51cm) and then 5 Airsquats and 5 Push-ups

NB LITE – BB Facing Burpees, 5 Airsquat and 5 Kneeling Pushups

Score = Total Reps (Team)

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Best of luck to Dave, Cindy, Yolandi, Willie and Iain and their families who will be heading to Cape Town this weekend for FiCT! Enjoy! Follow all the action at: http://www.fittestincapetown.co.za/ and on their facebook page at: https://www.facebook.com/Fittest-in-Cape-Town-116034931792153/

#fittestincapetown #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #eastcapechamps #alwaysfitleague #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete
#healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1) Complete the following EMOM for 12 min:
1 Segment Snatch (3 position), 2 OHS

Score = Max Load

then…

2) Complete the following FT:
60 DB Snatch (Alt.) (25kg/15kg)
50 Cal Airbike Or 500 m Run
40 T2B
30 Deficit HSPU (7cm/3cm)
20 Burpee Box Jump Overs (61cm/51cm)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

“LITE” WOD

1) Complete the following EMOM for 12 min:
1 Segment Power Snatch (3 position), 3 OHS

Score = Max Load

then…

2) Complete the following FT:
60 DB Snatch (Alt.) (15kg/10kg)
40 Cal Airbike Or 400 m Run
40 Hanging Knee Raises
30 Piked Push-ups (61cm/floor)
20 Burpee Over the DB

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Iain hitting some prehab work…hip thrusters – great accessory work for the posterior chain!  
#crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #bronscor #luke1v37 #crossfitgames #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1) Front Squat 3-3-3-3-3 (Count sets >80% 1RM)

Score = Load

then…

2) CrossFit HQ – 180120

3 rounds for time of:
21-cal. Row OR CFA Sub 25 SDHP (20kg/13kg)
12 handstand push-ups
3 rope climbs, 15-ft. (4.57m) rope

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Front Squat 3-3-3-3-3 (Count sets >80% 1RM)

Score = Load

then…

2) CrossFit HQ Scaled WOD – 180120

Scaling
Modify the exercises as needed so you can push yourself throughout the workout. For today, choose easier movement options so you can keep moving during the workout and practice more complex versions during your warm-up or cool-down.

Intermediate Option
3 rounds for time of:
21-cal. row OR CFA Sub 25 SDHP (20kg/13kg)
9 handstand push-ups
2 rope climbs, 15-ft. (4.57m) rope

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option
3 rounds for time of:
15-cal. row OR CFA Sub 15 SDHP (16kg/10kg)
12 push-ups
3 rope climbs, lying to standing

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image -The CrossFit Games Open starts on 22 February 2018! Today we complete Open Workout 18.zero, a WOD to practice for this years Open! Grab your friends at the Box and sign-up for this fun, community event! This competition is for all…from the least fit to the most fit, from the newest member to the oldest! To register go to…https://games.crossfit.com/

#crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #eastcapechamps #alwaysfitleague #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1) CrossFit HQ – 180119

18.Zero

21-15-9 reps for time of:
Dumbbell snatches
Burpees, jumping over the dumbbell

Men: 50-lb. (22.5kg) dumbbell
Women: 35-lb. (15kg) dumbbell

then…

2)
a) Push Press 3-3-3-3-3 (count sets > 80% 1RM)

Score = Load

b) Strict Press 3-3-3-3-3 (count sets > 80% 1RM)

Score = Load

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

CrossFit HQ – 180119

18.Zero

21-15-9 reps for time of:
Dumbbell snatches
Burpees, jumping over the dumbbell

See below for scaling options…

Scaling
Use this workout as a chance to practice for the Open. Each Open workout will offer specific weights and movement standards that allow everyone from teenagers to masters to participate. Pick the option that is appropriate for you. Follow the standards explained in the live announcement of 18.Zero.

Scaled Option (Ages 16-54)
21-15-9 reps for time of:
Dumbbell snatches
Burpees, stepping over the dumbbell

Men: 35-lb. (15kg) dumbbell
Women: 20-lb. (9kg) dumbbell

Scaled Option (Teenagers 14-15 and Masters 55+)
21-15-9 reps for time of:
Dumbbell snatches
Burpees, stepping over the dumbbell

Men: 20-lb. (9kg) dumbbell
Women: 10-lb. (5kg) dumbbell

then…

2)
a) Push Press 3-3-3-3-3 (count sets > 80% 1RM)

Score = Load

b) Strict Press 3-3-3-3-3 (count sets > 80% 1RM)

Score = Load

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Bob cleaning a 60kg Sandbag in Saturday’s Team WOD of Men vs Women, with Kuno, Prabshan, Richard and Rob in support!
#crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #eastcapechamps #alwaysfitleague #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1) Practice Kipping Pull-up’s

Score = For Quality

then…

2) AMRAP the following for 22 min:
50 DU
Run 400 m
*After every 3rd round (i.e. end of 3, 6, 9, 12 etc) complete 30 Wall Balls (9.1kg/6.3kg)

**10m = 1 Rep

Score = Total Reps

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Practice Assisted Kipping Pull-up’s (Or Kipping Ring Rows)

Score = For Quality

then…

2) AMRAP the following for 22 min:
50 Single-Unders
Run 400 m
*After every 3rd round (i.e. end of 3, 6, 9, 12 etc) complete 30 Wall Balls (6.3kg/4.5kg)

** 10m = 1 Rep

Score = Total Reps

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch