🔥WE ARE RUNNING 2 COURSES IN SEPTEMBER – FIND BOTH BELOW!🔥

GET IN SHAPE FOR SUMMER ☀️ 🏝️ 🔥 and Register now for our “SPRING” Transformation/Kick-start Challenge!

CLICK HERE FOR ALL OUR INFO ➡️ https://crossfitalgoa.com/transformation-challenge/

Our 8 Week Self Defence starts 1st week of September! For more info click here ➡️ https://crossfitalgoa.com/8-wk-self-defence-program/

——————————-——————————-——————————-——————————-

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

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 – 290826

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

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 40:20 intervals, completing each for Max Reps with a BB load of 40kg/27kg:

4 Rnds (4 min) of 40:20s:

Complex of – 5 Hang Power Snatch, 4 Power Snatch

4 Rnds (4 min) of 40:20s:

Burpee Box Jump Over (61cm/51cm)

4 Rnds (4 min) of 40:20s:

Complex of – 2 Clusters, 4 Thrusters

4 Rnds (4 min) of 40:20s:

Wall Walks

4 Rnds (4 min) of 40:20s:

Complex of – 3 OHS, 5 Back Squat, 4 Front Squats

4 Rnds (4 min) of 40:20s:

Muscle-ups

Score = Total Reps

LITE:

Int1 – 37/25kg; B/MU (B/P)

Int2 – 35/23kg; C2B PU

Int3 – 32/21kg, C2B PU

Beg1 – 30/20kg, Bp BSO (61/51cm), Half WW, PU (P/G)

Beg2 – 25/15kg, BBF Bps (SO), 1-Step WW, RR (0.5/0m)

Beg3 – 20/12kg, BBF Bps (SO), No Step WW or WormW, RR (0/+0.25m)

EXTRAS

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

COMPETITORS PROGRAM (AFL TRAINING)

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!

🔥WE ARE RUNNING 2 COURSES IN SEPTEMBER – FIND BOTH BELOW!🔥

GET IN SHAPE FOR SUMMER ☀️ 🏝️ 🔥 and Register now for our “SPRING” Transformation/Kick-start Challenge!

CLICK HERE FOR ALL OUR INFO ➡️ https://crossfitalgoa.com/transformation-challenge/

Our 8 Week Self Defence starts 1st week of September! For more info click here ➡️ https://crossfitalgoa.com/8-wk-self-defence-program/

——————————-——————————-——————————-——————————-

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

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 – 280826

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

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 40:20 intervals, completing each for Max Reps with a BB load of 40kg/27kg:

4 Rnds (4 min) of 40:20s:

Complex of – 5 Hang Power Snatch, 4 Power Snatch

4 Rnds (4 min) of 40:20s:

Burpee Box Jump Over (61cm/51cm)

4 Rnds (4 min) of 40:20s:

Complex of – 2 Clusters, 4 Thrusters

4 Rnds (4 min) of 40:20s:

Wall Walks

4 Rnds (4 min) of 40:20s:

Complex of – 3 OHS, 5 Back Squat, 4 Front Squats

4 Rnds (4 min) of 40:20s:

Muscle-ups

Score = Total Reps

LITE:

Int1 – 37/25kg; B/MU (B/P)

Int2 – 35/23kg; C2B PU

Int3 – 32/21kg, C2B PU

Beg1 – 30/20kg, Bp BSO (61/51cm), Half WW, PU (P/G)

Beg2 – 25/15kg, BBF Bps (SO), 1-Step WW, RR (0.5/0m)

Beg3 – 20/12kg, BBF Bps (SO), No Step WW or WormW, RR (0/+0.25m)

EXTRAS

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

COMPETITORS PROGRAM (AFL TRAINING)

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!

🔥WE ARE RUNNING 2 COURSES IN SEPTEMBER – FIND BOTH BELOW!🔥

GET IN SHAPE FOR SUMMER ☀️ 🏝️ 🔥 and Register now for our “SPRING” Transformation/Kick-start Challenge!

CLICK HERE FOR ALL OUR INFO ➡️ https://crossfitalgoa.com/transformation-challenge/

Our 8 Week Self Defence starts 1st week of September! For more info click here ➡️ https://crossfitalgoa.com/8-wk-self-defence-program/

——————————-——————————-——————————-——————————-

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

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 – 270826

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

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) EMOM 12 min, climbing to a Heavy Load:

Min 1-4: 3 Clean (any) and Jerk (any)

Min 5-8: 2 Clean (any) and Jerk (any)

Min 9-12: 1 Clean (any) and Jerk (any)

Score = Total Load (sum of Max for 3 reps, Max for 2 reps, Max for 1 rep)

Then…

3) Complete 5 Rnds of the following FT:

5 Power Clean and Push Jerk (70kg/50kg)

15 T2B

30 DU

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Int1 – 65/45kg

Int2 – 60/42kg; 12 T2B; 25 DU

Int3 – 55/38kg; 10 T2B; 20 DU

Beg1 – 45/30kg; 15 HLR; 30 SU

Beg2 – 35/20kg; 15 HKR; 30 SU

Beg3 – 25/15kg; 15 1x HKR; 30 SU

EXTRAS

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

COMPETITORS PROGRAM (AFL TRAINING)

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!

🔥WE ARE RUNNING 2 COURSES IN SEPTEMBER – FIND BOTH BELOW!🔥

GET IN SHAPE FOR SUMMER ☀️ 🏝️ 🔥 and Register now for our “SPRING” Transformation/Kick-start Challenge!

CLICK HERE FOR ALL OUR INFO ➡️ https://crossfitalgoa.com/transformation-challenge/

Our 8 Week Self Defence starts 1st week of September! For more info click here ➡️ https://crossfitalgoa.com/8-wk-self-defence-program/

——————————-——————————-——————————-——————————-

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

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 – 260826

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

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) Progress from 2 weeks back – Complete the following for Max Reps:

At 0, 2 min, 4 min – Strict HSPU RM

Rest 3 min

At 0, 2 min, 4 min – HSPU RM

Score = Total Reps

LITE:

Int1 – S-Hspu, Kipping

Int2 – S-Hspu (1/2 abm), kipping

Int3 – S-Hspu (2/3 abm), Kipping

Beg1 – PPU (61/51cm), PPU (30cm/Flr)

Beg2 – PPU (51cm/flr), PPU (Flr/Kns x2 abm)

Beg3 – PPU (Flr/Kns x2 abm), PPU (Kns x2 abm/Kns on flr)

Then…

2) AMRAP 6 min of:

5 Burpee GTOH (22,5kg/15kg)

10m HS Walk

Score = Total Reps

NB – For today’s scoring 1m =3 ft 3,37 in 1 Rep and 5 Bp GTOH = 10 reps ; WW and variations = 3 reps

LITE:

Int1 – HSW 8m

Int2 – HSW 7m

Int3 – HSW 6m or 2 WW; 20/12kg

Beg1 – 4 Half WW; 15/10kg

Beg2 – 4x 1-Step WW; 10/7kg

Beg3 – 3x No Step WW or 4x WormW; 7,5/5kg

Then…

3) Complete the following FT mixing as you please:

Accumulate 60 sec – Rear Lever

Accumulate 60 sec – Front Lever

Accumulate 60 sec – Planche

TC – 8 min

Score = Time to Complete

Rest as needed… NB – but complete in smaller work sets than usual with more rest!

LITE:

Rx – Full (F/R levers and Planche)

Level1 – Straddle (F/R levers and Planche)

Level2 – Single Leg (F/R levers and Planche)

Level3 – Flat Back (F/R levers and Planche)

Int1/2 – Tuck (F/R levers and Planche)

Int3 – Tuck (F/R levers and Planche)

Beg1 – Tuck (invert hang to hold pos F/R lever), Tuck Planche

Beg2 – Tuck 1 Ft down (Rear Lever and Tuck Planche), Front lever – Invert Hang

Beg3 – F/R (isom push down lying/kneeling on floor), Tuck Planche (both feet down)

EXTRAS

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

COMPETITORS PROGRAM (AFL TRAINING)

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!

🔥WE ARE RUNNING 2 COURSES IN SEPTEMBER – FIND BOTH BELOW!🔥

GET IN SHAPE FOR SUMMER ☀️ 🏝️ 🔥 and Register now for our “SPRING” Transformation/Kick-start Challenge!

CLICK HERE FOR ALL OUR INFO ➡️ https://crossfitalgoa.com/transformation-challenge/

Our 8 Week Self Defence starts 1st week of September! For more info click here ➡️ https://crossfitalgoa.com/8-wk-self-defence-program/

——————————-——————————-——————————-——————————-

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

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 – 250826

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

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

MEMORIAL WOD “ANDY” – In loving memory of Andrew Bernard Levey “ANDY – Farmer Grandpa” – Dave’s Dad passed away on the 15 July 2021 at the age of 74 years. Today would have marked his birthday (DOB – 25 August 1946). He will be sadly missed but dearly remembered!!!!! 

Andy had a favourite saying that he often reminded Dave of when they were working together, for many many hours on the farm, and in the garage … “Don’t work harder, work smarter”!

Today keep that thought in mind as you complete Andy’s tough Memorial WOD! 

MEMORIAL WOD “ANDY” – 25/08/46 – 15/07/21

AMRAP 46 min:

8 Muscle-ups

250m Sandbag Belly Carry Burden Run/Walk (45kg/30kg)

74m Sandbag on Shoulder x1, Farmers Walk x1 (45kg/30kg Sh, 35kg/25kg FW)

21 Box Step-Ups (35kgx1/25kgx1 at 61cm/51cm) alternating Rnds with Sandbag Step-ups (45kg/30kg)

7 DB Squat Snatches (35kg/25kg)

15 Sandbag Cleans (45kg/30kg)

Score = Total Reps

NB – Coaches:

– if you use Sandbags/.. only use outside and ensure members do not spill sand all over the box!

– Coach responsible to clean up or organise cleanup if sand spilt!

– No dropping of Sandbags on SB Cleans

– Alternative for Sandbag are 2 bumpers strapped together OR bumper/MedBall

LITE:

DB/KB – 35/25kg (use DB/KB/BB/SB H-B loads on chest)

H-Based M-Up sub 25kg/15kg 24 reps BOR plus 24 Push-ups (w DB/KB/SB/BB)

Sandbag – 45/30kg sub Bumpers banded

Int1 – 45/30kg; 61/51cm; 22.5/15kg; 5 MU

Int2 – 45/30kg; 61/51cm; 22.5/15kg; 4 B/MU (B/P) or 8 J-B/MU (Chin)

Int3 – 40/25kg; 61/51cm; 20/12kg; 4 B/MU (B/P) or 8 J-B/MU (C-bone)

Beg1 – 30/20kg; 61/51cm; 15/10kg; 16 PU (P/G), 16/12 Push-ups

Beg2 – 25/15kg; 51cm; 12/8kg; 16 RR (1/0.5m), 12 Push-U/16 PU(kns)

Beg3 – 20/10kg; 41cm; 8/5kg; 16 RR (0.5/0m), 16 PU (kns)/12 PU (kns)

EXTRAS

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

COMPETITORS PROGRAM (AFL TRAINING)

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!

🔥WE ARE RUNNING 2 COURSES IN SEPTEMBER – FIND BOTH BELOW!🔥

GET IN SHAPE FOR SUMMER ☀️ 🏝️ 🔥 and Register now for our “SPRING” Transformation/Kick-start Challenge!

CLICK HERE FOR ALL OUR INFO ➡️ https://crossfitalgoa.com/transformation-challenge/

Our 8 Week Self Defence starts 1st week of September! For more info click here ➡️ https://crossfitalgoa.com/8-wk-self-defence-program/

——————————-——————————-——————————-——————————-

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

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 – 240826

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

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) Front Squat 3 (85% 1RM) – E2ndMon2ndM for 10 min (5 Rnds)

Score = Load

LITE:

Keep loading so that great form is maintained!

Then…

2) AMRAP 14 min:

400 m Run

20/14 Cal Row or 25/20 Cal TF Ski Erg or Airbike (Cyclone – 14/10 or 25 SDHP (20kg/12kg)

100 DU

Score = Total Reps

LITE:

Int1 – 90 DU

Int2 – 80 DU

Int3 – 70 DU

Beg1 – SDHP 16/10kg ; 5 DU and 95 SU

Beg2 – SDHP 12/8kg ; 80 DU

Beg3 – SDHP 8/5kg ; 70 SU

EXTRAS

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

COMPETITORS PROGRAM (AFL TRAINING)

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!

🔥WE ARE RUNNING 2 COURSES IN SEPTEMBER – FIND BOTH BELOW!🔥

GET IN SHAPE FOR SUMMER ☀️ 🏝️ 🔥 and Register now for our “SPRING” Transformation/Kick-start Challenge!

CLICK HERE FOR ALL OUR INFO ➡️ https://crossfitalgoa.com/transformation-challenge/

Our 8 Week Self Defence starts 1st week of September! For more info click here ➡️ https://crossfitalgoa.com/8-wk-self-defence-program/

——————————-——————————-——————————-——————————-

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

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 – 220826

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

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 3 Rnds of the following FT:

36 Shuttle Runs

18 Thrusters (43kg/30kg

9 Bar Muscle-ups

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

LITE:

then…

2) AMRAP the following for 10 min (5 Rnds):

Min 1 – 3m shuttle box jumps (76cm/61cm)

Min 2 – 6m Sled Push (LB), Return Seated Sled Rope Pull 6m (35kg plus 50/20kg)

Score = Total Reps

NOTE:

Sled push or a pull of 6m is 3 reps

Shuttle Box Jump – 3 m shuttle w BJO in middle, Double hand touch for each length

LITE:

Beg1 – 61/51cm BJO; Sled (35kg plus 40kg/10kg)

Beg2 – 61/51cm BSO; Sled (35kg plus 30kg/0kg)

Beg3 – 51/41cm BSO; Sled (35kg plus 30kg/0kg)

EXTRAS

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

COMPETITORS PROGRAM (AFL TRAINING)

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!

🔥WE ARE RUNNING 2 COURSES IN SEPTEMBER – FIND BOTH BELOW!🔥

GET IN SHAPE FOR SUMMER ☀️ 🏝️ 🔥 and Register now for our “SPRING” Transformation/Kick-start Challenge!

CLICK HERE FOR ALL OUR INFO ➡️ https://crossfitalgoa.com/transformation-challenge/

Our 8 Week Self Defence starts 1st week of September! For more info click here ➡️ https://crossfitalgoa.com/8-wk-self-defence-program/

——————————-——————————-——————————-——————————-

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

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 – 210826

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

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 3 Rnds of the following FT:

36 Shuttle Runs

18 Thrusters (43kg/30kg

9 Bar Muscle-ups

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

LITE:

then…

2) AMRAP the following for 10 min (5 Rnds):

Min 1 – 3m shuttle box jumps (76cm/61cm)

Min 2 – 6m Sled Push (LB), Return Seated Sled Rope Pull 6m (35kg plus 50/20kg)

Score = Total Reps

NOTE:

Sled push or a pull of 6m is 3 reps

Shuttle Box Jump – 3 m shuttle w BJO in middle, Double hand touch for each length

LITE:

Beg1 – 61/51cm BJO; Sled (35kg plus 40kg/10kg)

Beg2 – 61/51cm BSO; Sled (35kg plus 30kg/0kg)

Beg3 – 51/41cm BSO; Sled (35kg plus 30kg/0kg)

EXTRAS

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

COMPETITORS PROGRAM (AFL TRAINING)

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!

Feature Image – Our 8 Week Self Defence starts 1st week of September! For more info click here ➡️ https://crossfitalgoa.com/8-wk-self-defence-program/

——————————-——————————-——————————-——————————-

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

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 – 200826

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

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) EMOM 12 min, climbing to a Heavy Load and Max Depth:

I1st 90 sec – Double KB OH Walking Lunge 4 steps (2 e)

2nd 90 sec – Farmers carry Deadlift or KB DL or DB DL

3rd 90 sec – 2 Deficit HSPU (cm)

Score = Sum of KB loads on both movements both hands plus deficit in cm

Nb – if riser used or hands level with head count as zero (0)

LITE:

Keep loading so that great form is maintained!

See LITE options below in Fibonacci final

Then…

3) CFG26 – Event 20: Fibonacci Final

https://games.crossfit.com/workouts/finals

5-8-13 reps for time of:

Deficit parallette handstand push-ups (35.5/20.3cm def)

Double-kettlebell deadlifts (92kgx2/56kx2)

Then,

89-foot (27,13m) kettlebell overhead walking lunge (24kgx2/16kgx2)

TC – 6 min (Class extended TC 12 min)

Score = Time or TC plus 1sec/rep missed

Class sub – KB DL – use farmers carry DL above 48/40kg kb

Notes:

LITE:

Note – DB DL B1-3 – 1-head touches ground

Rx – D-HSPU (35.5/20.3cm def), DL 92kgx2/56kx2, OH-WL (24kgx2/16kgx2)

L1 – D-HSPU (30/15m def), DL 80kgx2/50kx2, OH-WL (24kgx2/16kgx2)

L2 – D-HSPU (25/10cm def), DL 70kgx2/42kx2, OH-WL (24kgx2/16kgx2)

L3 – D-HSPU (20/7cm def), DL 60kgx2/36kx2, OH-WL (24kgx2/16kgx2)

L4 – D-HSPU (15/4cm def), DL 50kgx2/32kgx2, OH-WL (20kgx2/12kgx2)

Int1 – D-HSPU (10/2cm def), DL KB (40kg,48kg/30kgx2), OH-WL (20kgx2/12kgx2)

Int2 – D-HSPU (6cm def/0cm), DL KB (32kgx2/24kgx2), OH-WL (16kgx2/10kgx2)

Int3 – D-HSPU (0cm/1 abm riser), DL KB (32kgx2/24kgx2), OH-WL (16kgx2/10kgx2)

Beg1 – PPU (61/51cm) def 10kg bmprs (4cm), DL DB (30kgx2/20kgx2), OH-WL (12kgx2/8kgx2)

Beg2 – PPU (51cm/ Flr) def 10kg bmprs (4cm), DL DB (22.5kgx2/15kgx2), OH-WL 1-arm (7.5kgx2/5kgx2)

Beg3 – PPU (Flr/2 abm Kns) def 10kg bmprs (4cm), DL DB (15kgx2/10kgx2), OH-WL (5kgx2/2,5kgx2)

EXTRAS

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

COMPETITORS PROGRAM (AFL TRAINING)

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!

Feature Image – Our 8 Week Self Defence starts 1st week of September! For more info click here ➡️ https://crossfitalgoa.com/8-wk-self-defence-program/

——————————-——————————-——————————-——————————-

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

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 – 190826

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

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) If you missed the 3 Rnd variant 3 weeks go, do that today…if you have not been training regularly!

“Fight Gone Bad!” – 5 Round Variant

Three rounds of the following for Max Reps:
Min 1 – Wall-ball (9.1kg/6.3kg to 10 ft/9 ft target)
Min 2 – Sumo deadlift high-pull (35kg/25kg)
Min 3 – Box Jump (51cm)
Min 4 – Push-press (35kg/25kg)
Min 5 – Row (Calories) or SDHP (20kg/12kg)

Min 6 – Rest

Score = Total Reps

Note:

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

LITE:

Int3 – RX WB to 9/8ft  target; 30/20kg

Beg1 – 6,3kg/4,5kg, 10ft/9ft target; 25/15kg; BSO 51cm, SDHP 16/10kg

Beg2 – 6.3/4.5kg, 9ft-274.3cm/8ft-243cm, 20/12kg, 12/8kg

Beg3/TC – 6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm,  15/9kg, 8/5kg

EXTRAS

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

COMPETITORS PROGRAM (AFL TRAINING)

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!