Featured Video – Our 8th First Choice High Protein Recovery @EastCapeChamps will take place from 7-9 November 2025.
➡️ (Fri 7 Nov 2025) Individuals
➡️ (Sat/Sun – 8 & 9 Nov 2025) Teams of 4
✅The next Registration Opens – TBA
⚠️‼️Early Bird Registration (includes Shirt) – Closes Wed, 8 Oct 2025 24:00.
⚠️‼️Late Registration (no shirt, unless we have extras) – Closes Wed, 29 October 2025
Full details at www.eastcapechamps.co.za
———————————————————————————
#luke1v37 @TheFunctionWarehouse #thefunctionwarehouse #AlwaysFitLeague @AlwaysFitLeague @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @CandyWrap_ @ShaunBennProjects #ShaunBennProjects @blucore_accountants #blucore @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)
#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth
ONLINE WHITEBOARD/COACHING – 071025
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 5-5 (70% 1RM)
Front Squat 5-5 (70% 1RM)
Back Squat 10 (55% 1RM)
Score = Sum of Loads (OHS load + FS load + BS load)
LITE:
Keep loading so that great form is maintained!
Then…
2) FIPE 2025 RX Team Event 2:
In Pairs – For Time
30 Sync Toes To Bar
12m Sync KB Overhead Lunges
30 Sync Chest To Bar
24m Sync KB Overhead Lunges
30 Bar MU
36m Sync KB Overhead Lunges
Time Cap: 15 minutes
Score = Time/TC plus 1 sec/rep missed
LITE:
Rx – 24/16kg
Int1 – 24/16kg, 25 Sync T2B, 25 Sync C2B, 25 B-MU (B/P)
Int2 (INT) – 20/12kg, 45 T2B Shared, 30 PU Shared, 15 C2B shared
Int3 – 20/12kg, 40 T2B Shared, 25 PU Shared, 12 C2B shared
Beg1 – 16/10kg, 40 Sync HLR, Pull Up (P/G) 20, 15 C2B PU (P/G) shared
Beg2 (BEG) – 12/8kg; 40 Sync HKR, 30 Jumping Pull Up (mid-forearm), 20 Target Burpees
Beg3 – 8/5kg; 30 Sync 1x HKR, 30 RR (0.5/0m), 20 Burpees
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 – Our 8th First Choice High Protein Recovery @EastCapeChamps will take place from 7-9 November 2025.
➡️ (Fri 7 Nov 2025) Individuals
➡️ (Sat/Sun – 8 & 9 Nov 2025) Teams of 4
✅The next Registration Opens – TBA
⚠️‼️Early Bird Registration (includes Shirt) – Closes Wed, 8 Oct 2025 24:00.
⚠️‼️Late Registration (no shirt, unless we have extras) – Closes Wed, 29 October 2025
Full details at www.eastcapechamps.co.za
———————————————————————————
#luke1v37 @TheFunctionWarehouse #thefunctionwarehouse #AlwaysFitLeague @AlwaysFitLeague @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @CandyWrap_ @ShaunBennProjects #ShaunBennProjects @blucore_accountants #blucore @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)
#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth
ONLINE WHITEBOARD/COACHING – 041025
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) FIPE 2025 RX Team Event 1:
In Pairs FT:
2.5 km Run
10-9-8-7-6-5-4-3-2-1 Sandbag Cleans (BB Cleans class)
Nb – 100m Shuttle Run Swop for Cleans
TC – 35 min
Score = Time/TC plus 1 sec/rep missed
SB/BB Clean is any clean
Nb – Sub Sandbag with Barbell if needed (see BB values)
AFL/CFA LITE:
RX – 70/45kg (BB-80/50kg), 100m SR
Int1 – 60/40kg (BB-75/47kg), 100m SR
Int2 – 50/35kg (BB-60/45kg), 100m SR
Int3 (Int) – 45/35kg (BB-55/40kg), 75m SR
Beg1 (Beg) – 35/20kg (BB-45/30kg), 50m SR
Beg2 – 30/20kg (BB-40/25kg), 50m SR
Beg3 – 20/13.6kg (BB-30/20kg), 50m SR
Workout Flow:
At the start of the workout both athletes will run a 2.5km Trail run, come back to the start and run to their Sandbag, where their second portion of the workout will start. Athlete 1 will run to their Sandbag and start his/her set of 10 Sandbag Cleans. After he/she has finished their set, they will run back to the start line to tag athlete 2, who will then run and start the set of 9 Sandbag Cleans. Once he/she have finished their set of 9, he/she will run back to the start to tag athlete 1, who will then run to start the set of 8.
They will keep alternating sets, climbing down the ladder until the set of 1 Sandbag Clean has been completed.
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 – Our 8th @EastCapeChamps will take place from 7-9 November 2025.
➡️ (Fri 7 Nov 2025) Individuals
➡️ (Sat/Sun – 8 & 9 Nov 2025) Teams of 4
✅The next Registration Opens – TBA
⚠️‼️Early Bird Registration (includes Shirt) – Closes Wed, 8 Oct 2025 24:00.
⚠️‼️Late Registration (no shirt, unless we have extras) – Closes Wed, 29 October 2025
Full details at www.eastcapechamps.co.za
———————————————————————————
#luke1v37 @TheFunctionWarehouse #thefunctionwarehouse #AlwaysFitLeague @AlwaysFitLeague @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @CandyWrap_ @ShaunBennProjects #ShaunBennProjects @blucore_accountants #blucore @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)
#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth
ONLINE WHITEBOARD/COACHING – 041025
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) CrossFit Manchester Benchmark WOD – Painstorm XXVI
Tabata the following in 39 min:
Tabata Thrusters (43kg/29kg)
Rest 1 min
Tabata Pull-ups
Rest 1 min
Tabata Cleans (any) (61kg/43kg)
Rest 1 min
Tabata Ring Rips
Rest 1 min
Tabata Deadlifts (90kg/68kg)
Rest 1 min
Tabata HSPU
Rest 1 min
Tabata KBS (24kg/16kg)
Rest 1 min
Tabata Row (cal) or SDHP (20kg/12kg)
Score = Total Reps
LITE:
Int1 – 40/27kg; 55/38kg; 85/60kg;
Int2 – 37/25kg; 50/35kg; 80/55kg; Abm (1/2)
Int3 – 35/22kg; 47kg/32kg; 70/50kg; Abm (2/3); 20/12kg (KBS & SDHP)
Beg1 – 30/20kg; PU (P/G); 40/28kg; RD/BD (R/B); 60/40kg; PPU (61/51cm); 16/10kg (KBS & SDHP)
Beg2 – 25/15kg; RR (1/0.5m); 30/20kg; Seated P-D (Str); 50/32kg; PPU (51cm/Flr); 12/8kg (KBS & SDHP)
Beg3 – 20/12kg; RR (0.5/0m); 20/12kg; Seated P-D (Bnt); 40/25kg; PPU (Flr/Kns 4x abm); 8/5kg (KBS & SDHP)
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!
Copyright 2021 CrossFit Algoa | Proudly Powered by futureTECH