Featured Image – Nik and his @SixGunGrill Hot Seasoning 🌶️ 🔥 … a big thanks to Six Gun Grill for the Seasoning at our Beach 🏖️ 🌊 🏝️ ☀️ WOD this past weekend!! 🤩FUN TIMES @crossfitalgoa 🤩

———————————————————————————

#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

Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

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 – 021225

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 14 min of:

Min 1 – KB Swing (32kg/24kg)

Min 2 – Burpee Box Jump over (61cm/51cm)

Min 3 – Power Clean, Push Jerk (60/40kg)

Min 4 – T2B

Score = Total Reps

LITE:

Any Clean, any Jerk;

BBF Bps BJO – Box Facing

Int1 – 55/38kg; 24/16kg

Int2 – 50/35kg; 24/16kg

Int3 – 47kg/32kg; 20/12kg; HLR (Ts to face height)

Beg1 – 40/28kg; 16/12kg; Bp BSO (61/51cm); HLR (Ts to BB)

Beg2 – 30/20kg; 12/8kg; Bp BSO (51/38cm); HKR

Beg3 – 20/12kg; 8/5kg; Bp BSO (38cm/plain bp); HKR x1

And

2) AMRAP 16 min of the following, climbing as indicated each Round:

Run 100m-200m-300m-400m-500m-600m etc…

HS Walking (m) 4-8-12-16-20-24m-etc

SB Lunges (Belly) (45kg/35kg) 4-8-12-16-20-24- etc

Score = Total Reps

Note – SB cannot rest on legs except Int2,3 ladies and B3 ladies and men

LITE:

Int2 – Ladies can rest SB on upper leg

Int3 – Ladies can rest SB on upper leg; WW 2-3-4-5-6-7-etc

Beg1 – 35/20kg; Half WW

Beg2 – 20/13.6kg; 1 Step WW

Beg3 – 20/13.6kg (can rest on upper leg); 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 – Nik and his @SixGunGrill Hot Seasoning 🌶️ 🔥 … a big thanks to Six Gun Grill for the Seasoning at our Beach 🏖️ 🌊 🏝️ ☀️ WOD this past weekend!! 🤩FUN TIMES @crossfitalgoa 🤩

———————————————————————————

#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

Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

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 – 011225

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 the following E2ndMon2ndM for 10 min:

OHS 3-3 (80% 1RM)

Front Squat 3-3 (80% 1RM)

Back Squat 10 (65% 1RM)

Score = Sum of Loads (OHS load + FS load + BS load)

LITE:

Keep loading so that great form is maintained!

Then…

2) 40 Burpee Bar Muscle-Ups FT

TC – 14 min

Score = Time or TC plus 1 sec/rep missed

LITE:

L4 – Bps MU 35

Int1 – Bps MU 30

Int2 – 50 Bps C2B Pull-up

Int3 – 40 Bps C2B Pull-up or 50 Bp PU (choice)

Beg1 – 50 Bp PU Bp (bar wrist)

Beg2 – 50 BP J-PU (3/4 firearm – Btwn mid-forearm & wrist)

Beg3 – 40 BP J-PU (bar mid forearm)

EXTRAS

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

AFL COMPETITORS TRAINING

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

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

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

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

Featured Image – Nik and his @SixGunGrill Hot Seasoning 🌶️ 🔥 … a big thanks to Six Gun Grill for the Seasoning at our Beach 🏖️ 🌊 🏝️ ☀️ WOD this past weekend!! 🤩FUN TIMES @crossfitalgoa 🤩

———————————————————————————

#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

Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

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 – 291125

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) ZEUS (HERO WOD)

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

Three rounds for time of:

30 Wall Ball (9.1kg/6.3kg at 10/9ft)

30 Sumo deadlift high-pull (34kg/25kg)

30 Box jump (51/41cm)

30 Push press (34kg/25kg)

30 cal Row

30 Push-ups

10 Body weight Back squat

TC – None

Score = Time

NB – Home-based sub on BW Back Squat For RX through to B1. Take BW (kg) x 10. Eg. 100kgx 10 = 1000kg. If using DB of 22.5kg divide 1000kg by 22.5kg (i.e. do 44 Reps)  ;  BUT B2 does 20 reps on the set load; B3 does 15 Reps on the set load

LITE:

WB sub – Thrst

Row Sub – 30 SDHP 20/13kg

Rx – (BB) 34/25kg; (DB/KB/BP) 34 reps on 22.5/15kg

RX – BJ or Broad Jump (1/0.8m)  ;  I3-B3 – Load same for BB/DB/KB 30 reps  ;  Int1 – WB/sub Thr (25/15kg), DB/KB Th Men 34 reps

Int2 – WB/sub Thr (25/15kg), DB/KB Th Men 34 reps

Int3 – WB (9.1/6.3kg, 9/8ft lower height)/Th 16/12kg

Beg1 – WB (6.3/4.5kg, 10/9ft)/Th (15/10kg); SDHP 16/10kg; BSO (51/41cm) or BJ (0.8/0.64m); 20 PU/15 PU

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm)/Th 12/8kg; SDHP 12/8kg; BSO (41cm)/ BJ (0.64/0.45m); 15 PU/30 PU (kns)

Beg3 – 2 Rnds; WB (6.3/4.5kg, 8ft-243cm/7.67ft-234cm)/Th 8/5kg; SDHP 8/5kg; BSO (31cm)/Broad Step (0.45/0.35m); 30/20 PU (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 – Nik and his @SixGunGrill Hot Seasoning 🌶️ 🔥 … a big thanks to Six Gun Grill for the Seasoning at our Beach 🏖️ 🌊 🏝️ ☀️ WOD this past weekend!! 🤩FUN TIMES @crossfitalgoa 🤩

———————————————————————————

#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

Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

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 – 281125

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) ZEUS (HERO WOD)

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

Three rounds for time of:

30 Wall Ball (9.1kg/6.3kg at 10/9ft)

30 Sumo deadlift high-pull (34kg/25kg)

30 Box jump (51/41cm)

30 Push press (34kg/25kg)

30 cal Row

30 Push-ups

10 Body weight Back squat

TC – None

Score = Time

NB – Home-based sub on BW Back Squat For RX through to B1. Take BW (kg) x 10. Eg. 100kgx 10 = 1000kg. If using DB of 22.5kg divide 1000kg by 22.5kg (i.e. do 44 Reps)  ;  BUT B2 does 20 reps on the set load; B3 does 15 Reps on the set load

LITE:

WB sub – Thrst

Row Sub – 30 SDHP 20/13kg

Rx – (BB) 34/25kg; (DB/KB/BP) 34 reps on 22.5/15kg

RX – BJ or Broad Jump (1/0.8m)  ;  I3-B3 – Load same for BB/DB/KB 30 reps  ;  Int1 – WB/sub Thr (25/15kg), DB/KB Th Men 34 reps

Int2 – WB/sub Thr (25/15kg), DB/KB Th Men 34 reps

Int3 – WB (9.1/6.3kg, 9/8ft lower height)/Th 16/12kg

Beg1 – WB (6.3/4.5kg, 10/9ft)/Th (15/10kg); SDHP 16/10kg; BSO (51/41cm) or BJ (0.8/0.64m); 20 PU/15 PU

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm)/Th 12/8kg; SDHP 12/8kg; BSO (41cm)/ BJ (0.64/0.45m); 15 PU/30 PU (kns)

Beg3 – 2 Rnds; WB (6.3/4.5kg, 8ft-243cm/7.67ft-234cm)/Th 8/5kg; SDHP 8/5kg; BSO (31cm)/Broad Step (0.45/0.35m); 30/20 PU (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 – Nik and his @SixGunGrill Hot Seasoning 🌶️ 🔥 … a big thanks to Six Gun Grill for the Seasoning at our Beach 🏖️ 🌊 🏝️ ☀️ WOD this past weekend!! 🤩FUN TIMES @crossfitalgoa 🤩

———————————————————————————

#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

Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

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 – 271125

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) Freestanding Handstand Hold – AMRAP 7 min

Score = Total Hold Time Freestanding

Notes:

1 sec = 1 Rep

NB – This is not against a wall!

NB – You are allowed to move your hands!

NB – If completing RX, ensure you have a free open area

LITE:

Int1 – HS (at wall but time counts when NOT in contact w wall) Int2/3 – HS (at wall, time counts when in contact w wall) ;  Beg1 – HS (Rev Wall Walk Hold, in contact w wall)

Beg2 – P-Hold (61cm/51cm)

Beg3 – P-Hold (flr) Equipment Options: Wall/Chair/Box

then…

2) AMRAP 14 min:

10 Turkish Get-Ups (22.5kg/15kg)

20m HSW

100 DU

Score = Total Reps

LITE:

Int1 – 90 DU

Int2 – 80 DU

Int3 – 70 DU

Beg1 – 15/10kg; 5 DU, 95 SU

Beg2 – 10/7kg; 100 Su

Beg3 – 7/5kg; 80 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 – You got to love ❤️ Burpee Broad Jumps … action shot from our Beach 🏖️ 🌊 🏝️ ☀️ WOD this past weekend!! 🤩FUN TIMES @crossfitalgoa 🤩

———————————————————————————

#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

Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

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 – 261125

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) Power Clean 2, Deadlift 5 (Build to Max Day) – E90sOn90s for 9 min (6Rnds)

Score = For Load

LITE:

Keep loading so that great form is maintained

Then…

2) AMRAP for 16 min:

400m Run

10 Power Cleans (60kg/40kg)

10 Strict Dips (Rings)

10 T2B

Score = Total Reps

LITE:

Int1 – 55/38kg; 8-S-RD; 9 T2B

Int2 – 50/35kg; 10 S-RD (R/B); 8 T2B

Int3 – 47kg/32kg; 10 S-RD (B/P); 10 Toes to Noes Height

Beg1 – 40/28kg; 8 S-B-Dips (B/P); 10 HLR

Beg2 – 300m; 30/20kg; 10 Seated P-Dips (Legs Str); 10 HKR

Beg3 – 300m; 20/12kg; 10 Seated P-Dips (Legs Bnt); 10 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 Video/Image – Great turnout for our Beach 🏖️ 🌊 🏝️ ☀️ WOD this past weekend!! 🤩FUN TIMES @crossfitalgoa 🤩

———————————————————————————

#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

Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

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 – 251125

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) DB GTOH 4 – E90sOn90s for 9 min (6 Rnds, Max Day)

Score = Load

NB – Any DB Clean and Jerk or any Snatch

LITE:

Keep loading so that great form is maintained!

And

2) First Choice High Protein Recovery ECC 25 – TEAMS

https://eastcapechamps.co.za/2025-workouts/

Event 7 – For Time:

24 Synchro Burpee Box Jump Overs (76cm/61cm)

30 Synchro DB Burpee GTOH

[MM – KB 32kg and DB 30kg / FF – KB 20kg and Db 22.5kg or MF – M choice of 32kg Kb/30kg Db and F choice of 20kg Kb/22.5kg DB]

36m HSW

[to work 1 athlete holds a C2W HS at wall]

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

Notes:

Sandbag (SB) Walking lunge – SB can touch the legs but it cannot rest on and be supported by the legs for all divisions except Intermediate Females (i.e. the SB cannot sit and rest on top of the front leg in a lunge, except for Intermediate Females)

Call a friend in effect on the Rope Climbing and the HSW mvts only, not for the holds, in both Event 6 and 7 respectively.

To Call a Friend – 1 legitimate attempt, and the athlete in question completes 1x T Wall Walk before tagging in the Friend behind the start line or designated athlete waiting area!

Note on the C2W Handstand Hold – enter as you please (i.e. conventional wall walk, cartwheel etc…)

Synchro Walking Lunge – Each Rep section must be completed unbroken (2m per rep) 

Rep only counted once both athletes complete each section 2/4/6m. Each step must be synchronised at the start and finish position! Stay on same rep before moving on!  

If fail, both athletes move behind start line for that rep! 

LITE:

Int1 – any level Btwn Rx and Int2

Int2 (ECC Int) – 30 Sync Bp-BJO (61/51cm), 30 Sync DB BP-GTOH (22.5/15kg), 30m HSW (to work 1 ath holds a C2W HS 70cm)

Int3 – 10 WW (1 holds C2W HS)

Beg1 – 30 Sync Bp-BSO (61/51cm), 30 Sync DB BP-GTOH (15/10kg), 10 Half WW (1 holds C2W HS)

Beg2 (ECC Sca) – 24 Sync Bp-BSO (61/51cm), 24 Sync DB BP-GTOH (15/10kg), 60m Sync Bear Crawl (10x 6m) 

Beg3 – 24 Sync Bps, 24 Sync DB BP-GTOH (7.5/5kg), 45m Sync Bear Crawl (10x 6m) 

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!

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REMINDER – BEACH WOD – MEET 8:30 at POLLOCK BEACH! 🏖️ ☀️ 

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