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 – 080925

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

NB – This coming Friday, We will again have an additional Friday CrossFit Class at 17:00. This class replaces Saturday’s 8:30 am class due to the 2nd Springboks vs NZ Rugby Test 🏉 🇿🇦 🇳🇿 🏉

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

Due to requests we have extended our “Bring a Friend Week” for another week!

1) Wall Ball Volleyball Warmup

Score = For Fun 🤩 

Then…

2) Power Clean and Push Jerk 2 – EMOM 10 min (Start 50% 1RM, Climb to Max Day)

Score = Load

LITE:

Keep loading so that great form is maintained!

Then…

3) The Benchmark “Grettel”…

10 RFT:

3 Clean and Jerks (61/43kg)

3 BBF Bps

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

Scaling: Reduce load so you can complete 3 reps unbroken for most of WOD

LITE: Any Clean, any Jerk

BBF Bps Std – Step/jump back/up but 2 foot take-off, any landing

Db/KB/Bp/Light BB – 4 Reps on 25kg/15kg

Int1 – 55/38kg; 25/15kg

Int2 – 50/35kg; 22.5/15kg

Int3 – 47kg/32kg; 20/12kg (Int CFHQ)

Beg1 – 40/28kg; 15/10kg

Beg2 – 30/20kg; 10/7.5kg; BBF Bp (SO) (Beg CFHQ)

Beg3 – 20/12kg; 7.5/5kg; BBF Bp (SO) – 7 Rnds

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 – 050925

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

NB – We will have an additional Friday CrossFit Class at 17:00. This class replaces Saturday’s 8:30 am class due to the Springboks vs NZ Rugby Test 🏉 🇿🇦 🇳🇿 🏉

Likewise we will have a 15:30-17:00 BJJ class today instead or our Saturday class!!

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

1) Pizza Game

Score = For Fun 🤩 

Then…

2) BB or DB Thrusters 2 – EMOM 10 min (Max Day)

Score = Load

LITE:

Keep loading so that great form is maintained

Beginners/Visitors must stay well within their loading limits

then…

3) In Groups of 4 …. As a Team complete the following FT with 1 Pair working at a Time:

100 Synchro (pairs) Thrusters (43kg/30kg)

100 Synchro (pairs) C2B Pull-ups / Pull-ups

200 Synchro (pairs) Shuttle Run (7,62m)

TC – 20 min

Score = Time / TC plus 1 sec/rep missed

Note:

Mix as needed! If someone needs to sit out a turn, a team mate can do extra reps!

Synchro is at the start of C2B/PU, at lockout with the bar OH on the Thrusters, and before the start line on each shuttle length.

Ensure visitors scale right down … ie airsquats and +1,5m Rar if needed

LITE:

Int1 – 90 C2B/PU; 40/27kg

Int2 – 80 C2B/PU; 40/27kg

Int3 – 70 C2B/PU; 35/25kg

Beg1 – 100 PU (P/G); 30/20kg; 180 S-Run

Beg2 – 100 RR (0.5/0m); 25/15kg; 160 S-Run

Beg3 – 100 RR (0/+0.5m); 15/9kg; 140 S-Run

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 – 040925

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) O and X Game – 2 athletes racing each other …

Set up multiple zones with beacons … use KB / DB to play with.

Score = For Fun

Then…

2) Power Clean 2 – EMOM 10 min (Max Day)

Score = Load

LITE:

Keep loading so that great form is maintained

Beginners/Visitors must stay well within their loading limits

Then…

2) East Cape Champs 2019 –

For today complete in pairs (any gender with any gender)…do only 1 heat in teams of 2.

RX – Event 3 “Diane’s cousin”

Order (M1 & F1 then M2 & F2)

M1 & F1 Complete 21-15-9 of the following FT:
HSPU (Men – strict / Women – Kipping) – To work partner must hold a HS (team mates hold)!
Synchro Power Cleans (70kg/45kg)

TC = 7 min (extended class TC 10 min)

Score = Time/TC plus 1 sec/rep missed

Then…

M2 & F2 Complete 21-15-9 of the following FT:
HSPU (Men – strict / Women – Kipping) – To work partner must hold a HS (team mates hold)!
Synchro Power Cleans (70kg/45kg)

TC = 7 min (extended class TC 10 min)

Score = Time/TC plus 1 sec/rep missed

Total TC = 14 min

Total Score = Sum of Times of both couplets

*If an athlete is unable to complete a movement, you can tag in a friend to complete that rep or that movement. To tag in a friend you must complete 5 burpees after your attempt. You can tag in any team mate and they can complete their genders variation for that mvt.

TC = 7 min

then 2nd couplet

Score = Time (Couplet 1 plus 2)/TC plus 1 sec/rep missed (on both/either couplets)

You can tag your gender partner to complete your movement, complete 5 bps after your attempt, swop. Do every time break   ;   Partner HS Hold to work on HSPU

LITE Options:

Int1 – HSPU (1/2 AbM), 60/40kg

Int2 –  57/37kg

Int3 – HSPU (2/3 AbM), 53/33kg)

Beg1 – PU (ft/k), Piked Hold, 50/30kg

Beg2 – 40/25kg

Beg3 – 30/15kg

NB –  IF ALONE – 1/2 HSPU (HS hold time takes for HSPU), PC  as is. (Note you did alone)

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 – 030925

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) Warm-up – Roxanne in pairs 

Notes:

On Roxanne, Ath 1 completes a Burpee, then on the next Roxanne the 2nd Ath completes a Burpee and so you continue.

If in a group of 3 then 1 can be a clone)

2)

a) Front Squat 3-3-3 (85% 1 RM)

Score = Load

b) Front Squat (pause) 2×3 (85% of 90% of 1RM FS)

Score = Load

NB – Visitors – Work on great form at very light loading

then…

3) Repeat 20 Feb 25 –

Partner WOD – AMRAP 9 min of:

3 “Simultaneous” Wall Walks

9 (mix as needed) Total Farmers Carry DB Step-overs (22,5kgx2/15kgx2 at 61cm/51cm)

18 (9e) Partner Wall Ball throws (10kg/6.3kg, 10/9ft)

Score = Total Reps

Note:

Simultaneous – at a similar time and not synchro. Can do on different levels of scaling! I.e. 1 can Wall walk while another worm walks

Friends can use different loads and box heights

Wall balls need to be of the same loading

LITE:

Rx-Int2 – 22.5kgx2/15x2kg

Int3 – 20kgx2/12kgx2; 2 WW

Beg1 – 15kgx2/10kgx2 at 61/51cm; 3x 1/2 WW; 6.3/4.5kg, 10/9ft

Beg2 – 10kgx2/7.5kgx2 at 38cm; 3 1-step WW; WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) 

Beg3 – 7.5kgx2/5kgx2 at 25cm; 3 WormW; WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm)

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 – 020925

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) Warm-up Game – Bring Sally up, Bring Sally Down

Score = For Fun

2) In Groups of 3 – AMRAP 14 min (Ath 1 calls the rotation):

Ath 1 – 3 Rope Climbs (4.57m)

Ath 2 – AMRAP 5m Sled push (High bar, return low bar) (35kg plus 20kg)/(35kg plus 0kg)

Ath 3 – AMRAP DB Push Press (22.5kgx2/15kgx2)

Score = Total Reps each (RC plus Sled and DB PP reps)

Notes:

Sled Push 5m is 2 reps today!

Visitors take it slow!

Note – Ath 1 calls the Rotation

If you are 4 in a group, 1 person needs to be a clone

If alone – do 3 Rope Climb note time. AMRAP the Sled & PP each for this time.

LITE: 

Sled load the same for all levels

Int2 – 20kg / 15kg ; R-Climbs (3,6m)

Int3 – 20kg / 15kg ; 2 Pull Climb or 18 Leg ass. R-Pull-ups

Beg1 – 15/10kg; 9 R-Pulls (ly to stand – kns & hip straight)

Beg2 – 10/7kg; 9 R-Pulls (ly to stand – kns straight)

Beg3 – 7/5kg; 9 R-Pulls (ly to stand – kns, hips bend I.e. squat)

Then…

3) In groups of 3-4 – AMRAP 10 min of:

Synchro Burpee Shuttle Run 5 m

Score = Total Meters

1m = 1 Rep (so 1 length is 5 reps)

1 Pair works while other Rests, switching as needed!

Nb – Pairs can mix as needed so a person can sit out 2 turns while another completes 2 turns.

If alone do 10 Burpee Shuttles at a time – then rest for the time it took you to do those 10 before doing your next set

Note – 

Visitors must not overdo it!

Synchro Burpee Shuttle Run 5 m – Synchro is both athletes starting on floor at same time! Get up run 5 m, turn arround, get to the floor before the start line of the next return shuttle, synchronise there and then start the next shuttle!

LITE:

Box Burpees if needed for B2/3 (76cm)

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 – 010925

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) Pizza Game

Score = For Quality & Fun 🤩 

then…

2) In Teams of 4, AMRAP the following for 3 Rnds (12 min):

Min 1 – Handstand Hold (freestanding in 1m x 1m)

Min 2 – KB Swing (24kg/16kg)

Min 3 – Neutral Hold (Rings)

Min 4 – T2B

Score = Total Reps plus Total Hold Time (secs)

Nb – 1 sec = 1 Rep on the AMRAP score

Each athlete on a station.

Visitors can perform way less than members ( i.e. work for only 20-30 sec each min)

Visitors must not overdo it!

LITE:

Int1,2 – same as RX

Int3 – HS hold (Wall), 20/12kg

Beg1 – Wall Walk Hold (1m); Neutral Hold (Bar/Boxes) 16/10kg; HLR

Beg2 – Piked Hold (51cm); Neutral Hold Box (1 ft up); 12/8kg; HKR

Beg3 – Piked Hold (Ft floor); Neutral Hold Box (1 ft up), 8/5kg; 1x HKR

Then…

2) In groups of 4, AMRAP the following for 10 min:

20 Burpee Box Jump Overs (61cm/51cm)

20 Airsquats

Score = Total Reps

Notes:

Groups of 2 complete 10 each

AFL – If alone 5 Reps each (W: R 1:1 after each Rnd)

All 20 reps must be completed until moving onto the next 20 Reps

NB – mix the reps as needed between 2-4 athletes (For example: ath 1 completes 8, then 2, 3 and 4 complete 4 each)

Visitors can perform way less reps than members!

Visitors must not overdo it!

LITE:

RX-Int3 – same

Beg1 – Bp BSO (61cm/51cm); HLR

Beg2 – Bp BSO (38cm); HKR

Beg3 – Bp BSO (15cm); HKR 1 leg or Seated K2C

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 – 300825

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) Snatch, plus 2 OHS – E90sOn90s for 9 min (6 Rnds, build to Max Day)

Score = Load

then…

2) For class do 1 heat and in Teams of 2 (pairs)….

INDIVIDUAL WORKOUTS DVSN ECC 2023

https://eastcapechamps.co.za/2023-workouts/

You can view the FLOW and MOVEMENT STDS AT THE LINK ABOVE OR HERE:https://youtu.be/AhtduTD2jmI

TEAM RX: Event 4 – Cabal Coffee’s Wobbly #3

Time to complete 60 OHS – there are 3 intervals of 3 min in which to AMRAP OHS once the buy-in of Synchro C2B and Synchro T2B are completed. Time ends when the OHS are completed or when cap is hit. Athlete’s work Synchro on the OHS.

M1 & F1 complete 3 x AMRAP’s then M2 & F2 complete 3 x AMRAP’s

M1 & F1 Complete 60 Synchro OHS FT in the following intervals:

AMRAP Min 1-3:

18 Synchro Synchro C2B PU/ Pull-ups

18 Synchro T2B

AMRAP Synchro OHS (65kg/40kg) until 3 min

Rest 1 min (Min 4)

AMRAP Min 5-7:

15 Synchro C2B PU/ Pull-ups

15 Synchro T2B

AMRAP Synchro OHS (65kg/40kg) until 7 min

Rest 1 min (Min 8)

AMRAP 9-11:

12 Synchro C2B PU/ Pull-ups

12 Synchro T2B

AMRAP Synchro OHS (65kg/40kg) until 11 min

TC = 11 min

Score = Time 60 Synchro OHS Completed or TC plus 1 sec/rep missed on the 60 OHS

Rest 1 min and M2 & F2 complete the same sequence above

TC = 11 min

Score = Time 60 Synchro OHS Completed or TC plus 1 sec/rep missed on the 60 OHS

Score = M1/F1 Time/TC plus 1 sec/rep missed + M2/F2 Time/TC plus 1 sec/rep missed

Total TC = 23 min

Note:

Synchro is at the start of C2B/PU and the T2B

“Call a friend” is in effect only on C2B/PU and T2B – the non-working pair can be called to help a struggling athlete in either of the workouts. I.e. if F1 cannot complete her pull-ups… she must complete 4 Burpees and then she can swop out with any other athlete i.e. M2 or F2 to assist … that helping athlete can only help finish that given movement … i.e. F1 comes back in as soon as M2 or F2 has completed the pull-ups for her then F1 must return for the T2B. These swops can only be done after an attempt by an athlete. The swopping in athlete must do his/her variant I.e. a Male who swops in for a female must still do C2B and cannot do the female variant!

LITE:

Int1 – 20 Synchro PU – partner dead hang each Rnd, 15-12-9 Synchro T2B, 55kg/33kg

ECC INT – Int2 – 20 PU – partner dead hang each Rnd, 18-15-12 Synchro HLR, 50kg/30kg

Int3 – 16 PU – partner dead hang each Rnd, 15-12-9 Synchro HLR, 45kg/27kg

Beg1 – 16 PU (P/G) – partner dead hang e Rnd, 18-15-12 Synchro HLR, 40kg/25kg

Beg2 – 20 RR (1/0.5m) – partner RR hang e Rnd, 18-15-12 Synchro HKR, 30kg/20kg

Beg3 – 20 RR (0.5/0m) – partner RR hang e Rnd, 18-15-12 Synchro K2C, 20kg/12kg

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 – 280825

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) Snatch, plus 2 OHS – E90sOn90s for 9 min (6 Rnds, build to Max Day)

Score = Load

then…

2) For class do 1 heat and in Teams of 2 (pairs)….

INDIVIDUAL WORKOUTS DVSN ECC 2023

https://eastcapechamps.co.za/2023-workouts/

You can view the FLOW and MOVEMENT STDS AT THE LINK ABOVE OR HERE:https://youtu.be/AhtduTD2jmI

TEAM RX: Event 4 – Cabal Coffee’s Wobbly #3

Time to complete 60 OHS – there are 3 intervals of 3 min in which to AMRAP OHS once the buy-in of Synchro C2B and Synchro T2B are completed. Time ends when the OHS are completed or when cap is hit. Athlete’s work Synchro on the OHS.

M1 & F1 complete 3 x AMRAP’s then M2 & F2 complete 3 x AMRAP’s

M1 & F1 Complete 60 Synchro OHS FT in the following intervals:

AMRAP Min 1-3:

18 Synchro Synchro C2B PU/ Pull-ups

18 Synchro T2B

AMRAP Synchro OHS (65kg/40kg) until 3 min

Rest 1 min (Min 4)

AMRAP Min 5-7:

15 Synchro C2B PU/ Pull-ups

15 Synchro T2B

AMRAP Synchro OHS (65kg/40kg) until 7 min

Rest 1 min (Min 8)

AMRAP 9-11:

12 Synchro C2B PU/ Pull-ups

12 Synchro T2B

AMRAP Synchro OHS (65kg/40kg) until 11 min

TC = 11 min

Score = Time 60 Synchro OHS Completed or TC plus 1 sec/rep missed on the 60 OHS

Rest 1 min and M2 & F2 complete the same sequence above

TC = 11 min

Score = Time 60 Synchro OHS Completed or TC plus 1 sec/rep missed on the 60 OHS

Score = M1/F1 Time/TC plus 1 sec/rep missed + M2/F2 Time/TC plus 1 sec/rep missed

Total TC = 23 min

Note:

Synchro is at the start of C2B/PU and the T2B

“Call a friend” is in effect only on C2B/PU and T2B – the non-working pair can be called to help a struggling athlete in either of the workouts. I.e. if F1 cannot complete her pull-ups… she must complete 4 Burpees and then she can swop out with any other athlete i.e. M2 or F2 to assist … that helping athlete can only help finish that given movement … i.e. F1 comes back in as soon as M2 or F2 has completed the pull-ups for her then F1 must return for the T2B. These swops can only be done after an attempt by an athlete. The swopping in athlete must do his/her variant I.e. a Male who swops in for a female must still do C2B and cannot do the female variant!

LITE:

Int1 – 20 Synchro PU – partner dead hang each Rnd, 15-12-9 Synchro T2B, 55kg/33kg

ECC INT – Int2 – 20 PU – partner dead hang each Rnd, 18-15-12 Synchro HLR, 50kg/30kg

Int3 – 16 PU – partner dead hang each Rnd, 15-12-9 Synchro HLR, 45kg/27kg

Beg1 – 16 PU (P/G) – partner dead hang e Rnd, 18-15-12 Synchro HLR, 40kg/25kg

Beg2 – 20 RR (1/0.5m) – partner RR hang e Rnd, 18-15-12 Synchro HKR, 30kg/20kg

Beg3 – 20 RR (0.5/0m) – partner RR hang e Rnd, 18-15-12 Synchro K2C, 20kg/12kg

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 – 280825

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) Opposite Shoulder Taps (Freestanding) – AMRAP 2, rest 1 min AMRAP 2

Score = Total Reps

LITE:

Int3 – at Wall

Beg1 – Rev Wall Walk w Opp sh taps

Beg2 – Piked Hold Box (61cm/51cm) w Opp sh taps

Beg3 – Piked Hold Box (51cm)/floor (61cm/51cm) w Opp sh taps  Note Best score

Int3 – at Wall

Beg1 – Rev Wall Walk w Opp sh taps

Beg2 – Piked Hold Box (61cm/51cm) w Opp sh taps

Beg3 – Piked Hold Box (51cm)/floor (61cm/51cm) w Opp sh taps

Then…

2) AMRAP 14 min:

200m Burden Run (22.5kg/15kg)

10 Clusters (22.5kg/15kg)

5x Complex of 1 Wall Walks into 1 C2W HSPU

Score = Toal Reps

LITE:

Scaled options complete C2W hspu on return if not at mid-pt

Base of abm at indicated cm

Level3 – WW, C2W HSPU (at 30cm – 1 Abm F)

Level4 – WW, C2W HSPU (1/2 Abmat at 30cm)

Int1 – WW, C2W HSPU (1/2 Abmat at 50cm)

Int2 – WW, C2W HSPU (2/3 Abmat at 50cm)

Int3 – 20/12kg; Box Walk, PPU (76cm/51cm)

Beg1 – 15/10kg; Box Walk, PPU (61cm/Ft ob flr)

Beg2 – 150m B/Run; 10/7kg; Worm Walk, PPU (Ft/Knees- 2abm)

Beg3 – 100m B/Run; 7.5/5kg; Worm Walk, PPU (kns – 2abm)

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 – 270825

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)

a) Front Squat 3-3-3 (80% 1 RM)

Score = Load

b) Front Squat (pause) 2×3 (80% of 90% of 1RM FS)

Score = Load

then…

2) INDIVIDUAL WORKOUTS DVSN ECC 2023

https://eastcapechamps.co.za/2023-workouts/

You can view the FLOW and MOVEMENT STDS AT THE LINK ABOVE OR HERE:

TEAM RX: Event 3 – Shaun Benn Project’s “Engine Sprint“

Athletes complete the following triplet in the following order M1, F1, M2, F2…

For class do this in pairs!!

FT:

30 KB Snatches (24kg/16kg)

40 Shuttle Runs (40x 6m)

10/6x 6m Sled Push (35kg plus 30kg)

100 DU

TC – 5 min per athlete (20 min for Team)

Score (per Athlete) = Time/TC plus 1 sec/Rep missed

Note:

Low Bar Sled Push 1 way, High bar other way (Men 10x / W 6x)

Athletes leave as soon as they complete the triplet OR at the start of 5,10,15 min marks respectively if Time Cap is hit!

Swop hands as needed on the Snatches

KB & DB Snatch are from the Hang!

LITE:

Int1 down are DB Snatches from Hang

Intermediate ECC – Int1 – 20/15kg, Sl 35kg plus 15kg, 70 DU

Beginner ECC – Beg1 – 15/10kg, 30x 6m Run, Sl 35kg plus 0kg, 100 SU

Beg2 – 10/7kg, 30x 6m Run, Sl 7/4 35kg plus 0kg, 70 SU

Beg3 – 10/7kg, 30x 6m Run, Sl 5/3 35kg plus 0kg, 60 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!