Featured Image – Coach Aidan playing with a new toy at the Box! #crossfitalgoa #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED WOD

1) Clean (power) and Jerk (split) – Every 20 sec’s for 10 min (30 reps)
(BB – 102kg/70kg or 70% 1RM Power Clean)

Score = Load (Reps x load)

then…

2) AMRAP 12:
18 sec cumulative HS Hold (Freestanding with hand movement allowed)
12 Push-up’s
6 TGU Sit-up’s (32kg/24kg)
2 TGU’s (32kg/24kg)

Score = Total Reps
1 sec = 1 rep on the HS Hold

EXTRAS WOD

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

LITE WOD

1) Clean (power) and Jerk (split) – Every 20 sec’s for 10 min (30 reps)
(BB – 60kg/40kg or 70% 1RM Power Clean)

Score = Load (Reps x load)

then…

2) AMRAP 12:
18 sec cumulative Piked PU Hold
12 Push-up’s (kneeling)
6 TGU Sit-up’s (16kg/10kg)
2 TGU’s (16kg/10kg)

Score = Total Reps
1 sec = 1 rep on the HS Hold

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 heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Would you like to challenge yourself? Why not enter the Nutritech ECC…with divisions to suit everyone’s needs – Individuals (scaled & Rx’ed), Box Teams (scaled & Rx’ed) and Super Teams (Affiliated and Non-Affiliated having scaled & Rx’ed divisions)! Enter now at eastcapechamps.co.za

#nutritech #eastcapechamps @itensityonline @crossfitalgoa @Nutritechfit
@enduradesports @reebok_sa @bronscor @thetramwaysbuilding @bay_chamber @easterncapemotorgroup @mark_anderson1972 @superspar_bluewaterbay #markandersonphysiotherapy @bradmillar #futuretech @brianbandssports #easterncapemotorgroup #superspar_bluewaterbay #crossfitgames #crossfitalgoa #makingpeoplebetter #luke1v37 #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED WOD

1) CrossFit HQ’s WOD – Friday 170714

For time:
50 box jumps, 30-in. box (76cm/61cm)
50 kettlebell swings, 2 pood (32kg/24kg)
50 knees-to-elbows
50 wall-ball shots, 30-lb. ball (13.6kg/9.1kg)
50 burpees

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Accumulate the following Hold Times :
2 min X-Bridge (left)
2 min X-Bridge (right)
1 min L-sit Hold
(*partition as you please)

Score = Time

EXTRAS WOD

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

“LITE” WOD

1) CrossFit Algoa’s LITE VARIANT of CrossFit HQ’s WOD – Friday 170714

For time:
50 Step Ups (61cm/51cm)
50 kettlebell swings (20kg/16kg)
50 hanging knee raises
50 wall-ball shots (7.5kg/6.3kg)
50 burpees

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Accumulate the following Hold Times :
2 min Side-Bridge (left)
2 min Side-Bridge (right)
1 min Tuck-sit Hold
(*partition as you please)

Score = Time

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 heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

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

Featured Image –  Coach Dean equaling his Lifetime PB snatching yesterday after alot of hard work this year on our @alwaysfitleague competitors programming! Good work coach Deane! In support Caleb and Damian with Coach Aidan just out of shot! In CrossFit we aim to be a little better each and every day! Over time, this simple principle reaps amazing rewards for the individual who makes the effort to do just that! 

#crossfitgames #crossfitalgoa #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica.

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

RX’ED WOD

1) Front Squat 5 x 6 (80% 1RM)

Score = Load

then…

2) Complete 15-12-9 of the following FT:
Muscle-ups
Power Snatches (61kg/43kg)

TC = 14 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) Front Squat 5 x 6 (80% 1RM)

Score = Load

then…

2) Complete 15-12-9 of the following FT:
Assisted Pull-ups
Assisted Bar Dips
Power Snatches (40kg/25kg)

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Please see the class whiteboard. 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 heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Jacques and his good friends on his bachelors WOD at CrossFit Algoa this past weekend! Good clean fun! If you would like more information on our CrossFit Algoa programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#crossfitalgoa #makingpeoplebetter #crossfitalgoakids #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #fitness #crossfitsa #crossfitgames #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED WOD

1) Handstand Practice – Wall or Freestanding (10 min)

Score = For Quality

then…

2) Complete the following for Max Reps:

a) AMRAP 5:
50 Alternating DB Snatch (power) 30kg/20kg
then AMRAP DU’s

Rest Transition 2 min

b) AMRAP 6:
50 C2B Pull-ups
then AMRAP Xebex Bike (cal) Sub – Run 50 m shuttles (10 m = 1 rep)

Rest Transition 2 min

c) AMRAP 7:
30 Burpee BJO (61cm/51cm)
then AMRAP Xebex Row (cal) Sub – SDHP (20kg/13kg)
.
Score = Total Reps
.
EXTRAS

Ask our coaches about our Tier 1 of our Competitors Programming!
.
LITE WOD
.
1) Handstand Practice – Piked Holds/Wall Walking (10 min)

Score = For Quality

then…

2) Complete the following for Max Reps:

a) AMRAP 5:
50 Alternating DB Snatch (power) (20kg/10kg)
then AMRAP DU’s

Rest Transition 2 min

b) AMRAP 6:
50 Pull-ups (assisted)
then AMRAP Xebex Bike (cal) Sub – Run 50 m shuttles (10 m = 1 rep)

Rest Transition 2 min

c) AMRAP 7:
30 DB Facing Burpees (jump over long ways)
then AMRAP Xebex Row (cal) Sub – SDHP (16kg/10kg)
.
Score = Total Reps
.
COMPETITORS WOD
.
Please see the class whiteboard. 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 heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games. 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 principle of Virtuosity (doing the common, uncommonly well) is implemented from the start with our CrossFit Algoa Kids program. 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).                                         

#crossfitalgoa #makingpeoplebetter #crossfitalgoakids #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #fitness #crossfitsa #crossfitgames #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD

a) Complete the following FT:

30 Thrusters (45kg/30kg)
40 cal Bike (Xebex/Assault) OR Sub 50 SDHP (20kg/13kg)
15 Burpee Muscle-ups
200 m Sled Push (Prowler or sub w Rings & straps) – Moderate loading
15 Burpee Muscle-ups
40 cal Bike (Xebex/Assault) OR Sub 50 SDHP (20kg/13kg)
30 Thrusters (45kg/30kg)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

then…

b) Tabata:
6 Rnds (3 min) – Strict Press (22kg/15kg)
6 Rnds (3 min) – Push Press (22kg/15kg)

Score = Load

EXTRAS WOD

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

LITE WOD

a) Complete the following FT:

30 Thrusters (30kg/20kg)
40 cal Bike (Xebex/Assault) OR Sub 50 SDHP (16kg/10kg)
15 Burpee Jumping Pull-ups
15 Push-ups (toes/knees)
200 m Sled Push (Prowler or sub w Rings & straps) – Moderate loading
15 Burpee Jumping Pull-ups
15 Push-ups (toes/knees)
40 cal Bike (Xebex/Assault) OR Sub 50 SDHP (16kg/10kg)
30 Thrusters (30kg/20kg)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

then…

b) Tabata:
6 Rnds (3 min) – Strict Press (15kg/7kg)
6 Rnds (3 min) – Push Press (15kg/7kg)

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 heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Day 1 of our CrossFit Algoa Kids Holiday Camp was a blast! If you would like more information on our CrossFit Kids Program please contact us on info@algoacrossfit.com or 0845086893. #CrossFitAlgoaKids #crossfitkids crossfitalgoa #makingpeoplebetter #crossfit #crossfitsa #crossfitgames #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #fitness #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD

1) Tabata the following:

a) Air Squats

30 sec Transition

b) Push-ups

30 sec Transition

c) Hallow Rocks

30 sec Transition

d) Horizontal Ring Rows

Score = Total Reps for each

then…

2) Complete the following Holds for:

a) Rear Lever 5 x 10 sec

b) Front Lever 5 x 10 sec

c) Planche 5 x 10 sec

d) L-Sit 5 x 20 sec

Rest as needed!
Scaling on (a) – (c) – Tuck / Flat Back / Single leg / Straddle / Full
Scaling (d) – Advanced L-sit / L-sit / Tuck Sit / 1 foot down Tuck Sit

Score = Time (Total Hold time is 4:50)

EXTRAS

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

LITE WOD

1) Tabata the following:

a) Air Squats

30 sec Transition

b) Push-ups (kneeling)

30 sec Transition

c) Hallow Crunch

30 sec Transition

d) Ring Rows

Score = Total Reps for each

then…

2) Complete the following Holds for:

a) Kneeling Static Rear Lever 5 x 10 sec

b) Tuck Hang 5 x 10 sec

c) Front Bridge 5 x 10 sec

d) Tuck Sit 5 x 20 sec

Score = Time (Total Hold time is 4:50)

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 heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Eva leaves for the 2017 Reebok CrossFit Games! We wish you a safe trip, fun trip Eva! You are in our thoughts and prayers! We are backing you all the way! #crossfitgames #crossfitalgoa #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED WOD

1) Bar Muscle up Drills:
a) Hips to bar drill 3 x 5

b) Feet on Wall Muscle-up drill 3 x 5

A & B are for quality!

c) Pull-ups (kipping or butterfly) RM x 1

Score = Reps

then…
.
2)
a) AMRAP 5:
DB Snatches (power) 30 (40kgx1/30kgx1)
AMRAP DU’s for remaining time

Score = Total Reps

Rest 4 minutes

b) AMRAP 5:
DB Clean (power) and Jerk (push) 30 (40kgx1/30kgx1) – 2 hands on 1 DB (alternate sides used each rep)
AMRAP Plate Burpees (15kg/10kg)

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) Bar Muscle up Drills:
a) Hips to bar drill 4 x 5

A & B are for quality!

c) Pull-ups (Assisted) RM x 2

Score = Reps

then…

2)
a) AMRAP 5:
DB Snatches (power) 30 (20kgx1/10kgx1)
AMRAP DU’s for remaining time

Score = Total Reps

Rest 4 minutes

b) AMRAP 5:
DB Clean (power) and Jerk (push) 30 (20kgx1/10kgx1) – 2 hands on 1 DB (alternate sides used each rep)
AMRAP Burpees for remaining time

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 heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – All the chaos at Eva’s FUNraiser! This was a spicy little number programmed by Intern Coach Jeanine… 15-12-9 Power Cleans (60kg/40kg and Lateral BB Burpees. If you would still like to contribute something to Eva’s trip…please contact us on info@algoacrossfit.com. #crossfitgames #crossfitalgoa #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED WOD

1) Front Squat 6 x 8 (75% 1RM) – If missed last week 6 x 10 (70% 1RM) or 1st week 6 x 8 (70% 1RM)

Score = Load

then…

2) CrossFit HQ WOD – Thursday 170629 (111108)

“White”

5 rounds for time of:
15-ft. (4.57 m) rope climbs, 3 ascents
10 toes-to-bars
21 overhead walking lunge steps, 45-lb. (20kg/10kg) plate
Run 400 meters

TC = 20 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) Front Squat 6 x 8 (75% 1RM) – If missed last week 6 x 10 (70% 1RM) or 1st week 6 x 8 (70% 1RM)

Score = Load

then…

2) CrossFit Algoa’s LITE VARIANT of CrossFit HQ WOD – Thursday 170629 (111108)

“White”

5 rounds for time of:
9 Rope Pulls – lying to standing
10 Hanging Knee Raises
21 overhead walking lunge steps, 45-lb. (10kg/5kg) plate
Run 400 meters

TC = 20 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 heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

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

Featured Image – Eva’s FUNraiser was a blast! Thank you to everyone who supported Eva in getting to the 2017 Reebok CrossFit Games. If you would still like to contribute something…please contact us on info@algoacrossfit.com. #crossfitgames #crossfitalgoa #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED WOD

1) On a running clock set for 15 minutes:

a) Time to 30 strict HSPU

TC = 5 min

Score = Time/TC plus 1 sec per rep missed

b) At 5:00 start – Time to 30 kipping HSPU

TC = 5 min

Score = Time/TC plus 1 sec per rep missed

c) At 10:00 start – Max cumulative HS Hold time at wall

Score = Total seconds held in 5 min

then…

2) AMRAP 16 min:
40 SDHP (20kg/13kg)
15 Burpee BJO (61cm/51cm)

Score = Total Reps

LITE WOD

1) On a running clock set for 15 minutes:

a) Time to 30 Piked Push-ups

TC = 5 min

Score = Time/TC plus 1 sec per rep missed

b) At 5:00 start – Time to 30 Piked Push-ups (scaled from A)

TC = 5 min

Score = Time/TC plus 1 sec per rep missed

c) At 10:00 start – Max cumulative Piked Push-up Hold time (61cm/51cm)

Score = Total seconds held in 5 min

then…

2) AMRAP 16 min:
40 SDHP (16kg/10kg)
15 BB Facing Burpees

Score = Total Reps

COMPETITORS WOD

Please see the class whiteboard. 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 heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Come support Eva’s Fundraiser for her trip to the 2017 Reebok CrossFit Games. Come challenge your favourite competitors and coaches at the Box from 17:00-19:00. Join us for snacks and drinks thereafter, wishing her well for her trip! #crossfitgames #crossfitalgoa #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED WOD

1) Complete the following FT:
Snatch 5-4-3-2-1
(Loading – 5 – 70% 1RM; 4 – 80% 1RM; 3 – 85% 1RM; 2 – 90% 1RM; 1 – 95% 1RM)
NB Use 1 bar only and change your weights!

Time Cap – 12 min

Score = Overall loading (sum of reps x load) and note time

then…

2) Complete 10 Rnds of the following FT (BB – 75kg/52kg or 65% 1RM):
3 Power Snatches
3 Snatch Balance
3 Snatches (Squat)
3 OHS

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

LITE WOD

1) Complete the following FT:
Power Snatch, OHS 5-4-3-2-1
(Loading – 5 – 70% 1RM; 4 – 80% 1RM; 3 – 85% 1RM; 2 – 90% 1RM; 1 – 95% 1RM)
NB Use 1 bar only and change your weights!

Time Cap – 12 min

Score = Overall loading (sum of reps x load) and note time

then…

2) Complete 10 Rnds of the following FT (BB – 45kg/25kg or 65% 1RM):
4 Power Snatches
4 Power Snatch, OHS
4 OHS

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Please see the class whiteboard. 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 heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/

Cool-down/Trigger Ball/Foam Roll/Stretch