Featured Image – We are excited to announce that our 8th @EastCapeChamps takes place from 18-20 July 2025!
➡️18 July (Fri) Individuals
➡️19, 20 July (Sat/Sun) Teams of 4
✅Registration Opens 23 May 2025!
⚠️‼️Early Bird Registration (includes Shirt) – Closes 16 June 2025 24:00
⚠️‼️Late Registration (no shirt, unless we have extras) 9 July 2025 24:00.
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 – 130625
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) Deadlift 3-3-3-3-3 (80% 1RM)
Score = Load
LITE:
Keep loading so that great form is maintained!
2) Repeat 7 June 2023…
CrossFit Games Age Group Semi-Finals 2023
https://games.crossfit.com/workouts/semifinals/2023?division=6
For time:
20 burpee box jump-overs
2 rounds of:
20 kettlebell box step-ups
2 rope climbs
2 rounds of:
20 kettlebell goblet squats 2 legless rope climbs
20 burpee box jump-overs
♀ 20-inch box (51cm), 53-lb (24kg) kettlebell, 15-foot (4,57m) rope climb
♂ 20-inch box (51cm), 70-lb (32kg) kettlebell, 15-foot (4,57m) rope climb
Time cap: 15 minutes
Score = Time/Tc plus 1 sec/rep missed
TEST 4 RX VARIATIONS
If you are in the Age Groups below – RX is at your load below and/or variations for your Age Group! Those under 35 yrs see the CFA LITE V’s for scaling!
Teenagers 16-17, Masters 35-54
♀ 20-inch box, 53-lb (24kg) kettlebell, 15-ft (4.57m) rope climb
♂ 20-inch box, 70-lb (32kg) kettlebell, 15-ft (4.57m) rope climb
Teenagers 14-15, Masters 55+
♀ 20-inch box, 35-lb (16kg) kettlebell, 12-ft (3.66m) rope climb
♂ 20-inch box, 53-lb (24kg) kettlebell, 12-ft (3.66m) rope climb
RX box all divisions – 51cm
For Individuals <35 years use the values below…for scaling
LITE:
NB – T2 (level 2) 2 RC, 2 LL-RC; 32/24kg
NB – T1 (level 4) 2 RC, 2x 3.7m LL-RC; 28/22kg
Int1 – 51cm; 2 RC; 1x 3.7m LL-RC or 12 LL-Rope PU; 24/16kg
Int2 – 51cm; RC 3.7m; 10 LL-Rope PU; 24/16kg
Int3 – 51cm; RC – 2 pulls/climb; 8 LL-Rope PU; 24/16kg
Beg1 – 17 B-BSO (51cm); 6 Rope Pulls – Stand to Lying (str); 20/12kg
Beg2 – 15 B-BSO (41cm); 6 Rope Pulls – Stand to Lying (bnt hips); 16/10kg
Beg3 – 12 B-BSO (31cm); 6 Rope Pulls – Stand to Lying (bnt hips/kns); 12/8kg
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 – We are excited to announce that our 8th @EastCapeChamps takes place from 18-20 July 2025!
➡️18 July (Fri) Individuals
➡️19, 20 July (Sat/Sun) Teams of 4
✅Registration Opens 23 May 2025!
⚠️‼️Early Bird Registration (includes Shirt) – Closes 16 June 2025 24:00
⚠️‼️Late Registration (no shirt, unless we have extras) 9 July 2025 24:00.
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 – 120625
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) Week 4 – Make improvements by:
By increasing resistance/load
Doing larger unbroken sets on the same loading
E90sOn90s complete the following for 12 min (4 Rnds):
1st 90 sec – 10 Strict Pull-ups
2nd 90 sec – 10 Strict HSPU
Score = Note Reps achieved out of 8 Rnds (80 reps) and Note LOADING OR ASSISTANCE W BANDS/RISER
Goal is to go unbroken but in 1 set but if unable to, short rest and complete to the 10th rep!
LITE:
Int – Bands used / Weight used ; Risers used
Beg – Pull-ups – Bands used / RR foot pos ; Use PPU (kns on 2 abm, Ft on floor, Ft on Box or Risers used)
Then…
2) AMRAP 14 min of:
6 (3e) Turkish Get-Ups (22,5kg/15kg)
20 DB Lat Facing Burpees
Score = Total Reps
LITE:
Int3 – 20/12kg; 18 DB LF Bps
Beg1 – 15/10kg; 16 DB LF Bps (SO)
Beg2 – 10/7kg; 15 DB LF Bps (SO)
Beg3 – 7.5/5kg; 12 DB LF Bps (SO)
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 – We are excited to announce that our 8th @EastCapeChamps takes place from 18-20 July 2025!
➡️18 July (Fri) Individuals
➡️19, 20 July (Sat/Sun) Teams of 4
✅Registration Opens 23 May 2025!
⚠️‼️Early Bird Registration (includes Shirt) – Closes 16 June 2025 24:00
⚠️‼️Late Registration (no shirt, unless we have extras) 9 July 2025 24:00.
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 – 110625
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) Week 4 – Complete the following:
At 0 min – 3 Front Squat (80% 1RM)
At 2 min – 10 unbroken Front Squat (62.5% 1RM)
Rest precisely 3 min
20 unbroken Front Squat (52.5% 1RM)
Score = (5 x Load) + (10 x Load) + (20 x Load) – note time WK1
LITE:
If you have not been doing much higher volume squatting – reduce the intensity
Then…
2) Complete the following Intervals…
Run the following (see pace notes below):
5x 400m
Rest 90 sec
Total: 2km
Score = Time
LITE:
Beg2 – Run 350
Beg3 – Run 300
Notes:
Workout Pacing: Your pace target should be 3sec/100m faster than your 1-mile PR pace. As example, an athlete that has a 1-mile fastest time of 6min40sec (or 25sec/100m) should target their fast pace between 22sec/100m.
LITE:
Int1 – same
Int2 – weak L-sit, Side-B (arm up)
Int3 – 1 leg L-sit, Side-B
Beg1 – Tuck sit, Side-B, Hall Rock Lifts, Hallow Arch Lifts (superman)
Beg2 – Tuck sit (1 ft down), Kneeling Side-B, Hallow Crunch, Supermans
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 – We are excited to announce that our 8th @EastCapeChamps takes place from 18-20 July 2025!
➡️18 July (Fri) Individuals
➡️19, 20 July (Sat/Sun) Teams of 4
✅Registration Opens 23 May 2025!
⚠️‼️Early Bird Registration (includes Shirt) – Closes 16 June 2025 24:00
⚠️‼️Late Registration (no shirt, unless we have extras) 9 July 2025 24:00.
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 – 100625
Reminder to view the home-based pdf for full mat standards and coaching for those training at home!
RX, LITE and HOME WOD
Foam Roll/Trigger/Warm-up/Mobilise/Activate
1) AMRAP the following T-Wall Walk complex and DU for 12 min:
1 Complex of:
Wall Walk Up,
Horizontal Wall Walk R 0.5m,
Horizontal Wall Walk L 1m,
Horizontal Wall Walk R 0.5m,
Wall Walk Down
Then,
50 DU
Score = Total Reps
MVT STD’S:
Each Mvt is 2 reps except the Hor WW L being 2 reps
Wall walk portion standards as per usual!
Horiz WW stds – hands remain on line each step
Inside hand passes 0,5m mark, then returns past 1m mark so inside hand passes this park and returns back to WW position.
For today… if you fail at any point you can restart your rep at the start of that section of the complex.
I.e. if you fail the Wall walk down portion of this complex…
Rest and then get up onto the wall to the start position and return correctly to the floor to complete the down portion of the WW.
LITE:
Rx – hands on 25cm line from wall
Int1 – Hands – 50cm; 45 DU
Int2 – Hands – 70cm; 40 DU
Int3 – Hands – 80cm; 35 DU
Beg1 – Hands – 90cm; 50 SU
Beg2 – Box Piked T-Walk 51cm Box (2 boxes side by side – 152cm long); 50 SU
Beg3 – Floor T- WormW; 50 SU
Then…
2) Complete 4 Rnds of the following FT:
20 sec L-sit cumulative hold time
20 sec X-Bridge Non-dominant cumulative hold time
20 sec X-Bridge Dominant cumulative hold time
20 Hallow Rocks
20 Hallow Arch Rocks
TC = 10 min
Score = Time/TC plus 1 sec/Rep missed
LITE:
Int1 – same
Int2 – weak L-sit, Side-B (arm up)
Int3 – 1 leg L-sit, Side-B
Beg1 – Tuck sit, Side-B, Hall Rock Lifts, Hallow Arch Lifts (superman)
Beg2 – Tuck sit (1 ft down), Kneeling Side-B, Hallow Crunch, Supermans
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 – We are excited to announce that our 8th @EastCapeChamps takes place from 18-20 July 2025!
➡️18 July (Fri) Individuals
➡️19, 20 July (Sat/Sun) Teams of 4
✅Registration Opens 23 May 2025!
⚠️‼️Early Bird Registration (includes Shirt) – Closes 16 June 2025 24:00
⚠️‼️Late Registration (no shirt, unless we have extras) 9 July 2025 24:00.
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 – 090625
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 6 min – Build to a Heavy Cluster plus Thruster
Score = Load
LITE:
Squat Clean Thruster (Cluster)
Keep loading so that great form can be maintained
Beg2/3 – Power clean, 2x thrusters allowed
Then…
2) Complete the following FT with a BB 61kg/43kg mixing as you please:
30 Front Squats
30 C2B Pull-ups
30 Thrusters
30 Muscle-ups
Score = Time/TC plus 1 sec/rep missed
LITE:
Note B1-3 has PU, Dips for MU subs
RX – 61/43kg
Int1 – 20 MU; 26 C2B; 55/38kg
Int2 – 25 B-MU (R/B); 22 C2B PU; 50/35kg
Int3 – 25 B-MU (P/G); 18 C2B PU; 45/30kg
Beg1 – 30 PU (P/G), 30 Bar Dips (B/P); 30 C2B PU (P/G); 35/20kg
Beg2 – 30 RR (1.5/1m), 30 Seated PD (Str); 30 RR (1/0.5m) 25/15kg
Beg3 – 30 RR (1/0.5m); 30 Seated PD (Bnt); 30 RR (0.5/0m) 20/12kg
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 – We are excited to announce that our 8th @EastCapeChamps takes place from 18-20 July 2025!
➡️18 July (Fri) Individuals
➡️19, 20 July (Sat/Sun) Teams of 4
✅Registration Opens 23 May 2025!
⚠️‼️Early Bird Registration (includes Shirt) – Closes 16 June 2025 24:00
⚠️‼️Late Registration (no shirt, unless we have extras) 9 July 2025 24:00.
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 – 070625
Reminder to view the home-based pdf for full mat standards and coaching for those training at home!
RX, LITE and HOME WOD
Foam Roll/Trigger/Warm-up/Mobilise/Activate
1) CrossFit Games 2025 Semi-Finals – WORKOUT 5 (https://games.crossfit.com/workouts/semifinals/2025/1?division=1)
As many rounds and reps as possible in 30 minutes of:
1,000-meter row
30 toes-to-bars
6 rope climbs (4.57m)
Score = Total Reps
LITE:
Rowing sub SDHP (20/12kg) 1 rep per 10 m
Int1 – 5 RC; 26 T2B
Int2 – 4 RC; 22 T2B
Int3 – 20/12kg; 16 T2B; 6 Two pull Climbs
Beg1 – 16/10kg; 25 HLR; 36 Leg Assisted Rope PU or 12 Ly to Stand (str hips/kns)
Beg2 – 12/8kg; 25 HKR; 12 Ly to Stand (str kns)
Beg3 – 8/5kg; 20 1-leg HKR or seated K2C; 12 Ly to Stand (kns/hips bend)
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 – We are excited to announce that our 8th @EastCapeChamps takes place from 18-20 July 2025!
➡️18 July (Fri) Individuals
➡️19, 20 July (Sat/Sun) Teams of 4
✅Registration Opens 23 May 2025!
⚠️‼️Early Bird Registration (includes Shirt) – Closes 16 June 2025 24:00
⚠️‼️Late Registration (no shirt, unless we have extras) 9 July 2025 24:00.
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 – 060625
Reminder to view the home-based pdf for full mat standards and coaching for those training at home!
RX, LITE and HOME WOD
Foam Roll/Trigger/Warm-up/Mobilise/Activate
1) CrossFit Games 2025 Semi-Finals – WORKOUT 5 (https://games.crossfit.com/workouts/semifinals/2025/1?division=1)
As many rounds and reps as possible in 30 minutes of:
1,000-meter row
30 toes-to-bars
6 rope climbs (4.57m)
Score = Total Reps
LITE:
Rowing sub SDHP (20/12kg) 1 rep per 10 m
Int1 – 5 RC; 26 T2B
Int2 – 4 RC; 22 T2B
Int3 – 20/12kg; 16 T2B; 6 Two pull Climbs
Beg1 – 16/10kg; 25 HLR; 36 Leg Assisted Rope PU or 12 Ly to Stand (str hips/kns)
Beg2 – 12/8kg; 25 HKR; 12 Ly to Stand (str kns)
Beg3 – 8/5kg; 20 1-leg HKR or seated K2C; 12 Ly to Stand (kns/hips bend)
EXTRAS
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!
AFL COMPETITORS TRAINING
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.
Dave has qualified 7x for the CrossFit Games and has competed 6 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).
See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/
Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!
Copyright 2021 CrossFit Algoa | Proudly Powered by futureTECH