Featured Video – Our @CrossFitAlgoa End of Year Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

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 – 040125

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

Complete the Box/Holiday WODS below…

Repeats 31/12/20

1) Complete 5 Rnds of the following for Max Reps:

AMRAP 5 min:

Burden Run 200 m (25kg/15kg)

AMRAP Burpee GTOH (25kg/15kg)

Rest 90 sec

Score = Total Reps

(3 x 60 plus Bp GTOH Reps)

10 m = 1 Rep

Burden Object – fill a Back Pack/Ruck Sack or use a stone

If no object – Run 400m and AMRAP burpees

LITE:

Int1 – 22.5/15kg

Int2 – 22.5/15kg

Int3 – 20/12kg

Beg1 – 15/10kg

Beg2 – Run 150m, 12/8kg

Beg3 – Run 150m, 8/5kg

Then…

2) L-sit – Complete 3 min of holding FT, but every time you break complete 7 Burpees

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Int1 – 6 Bps

Int2 – weak L-sit, 6 Bps

Int3 – 1 legged L-sit, 5 Bps

Beg1 – T-sit, 5 Bps

Beg2 – T-sit (1 ft down), 5 Bps

Beg3/TC – F/Bridge, 4 Bps

NB – use 2 chairs or a bench for your hands in the L-sit/Tuck-sit

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 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Video – Our @CrossFitAlgoa End of Year Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

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 – 030125

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) Power Snatch 1 – EMOM 12 min (Climb to a Max Day)

Score = Load

LITE:

Keep loading so that great form is maintained

Holiday WOD…repeat from last week…

For 10 min:

Min 1 – 5 Squat Jump (Max Height)

Min 2 – HS Hold (AMRAP 1 sec – 1 Rep)

Score = Total Hold time in sec

LITE:

Beg1 – Wall Walk hold at 90 cm

Beg2 – Piked Hold (elevate feet 50-60cm)

Beg3 – Piked Hold (feet on floor)

Then…

2) Last weeks Benchmark, but in a different order … now with the Muscle-ups in the Center!

Power Isabel, 30 Muscle-Ups, Grace – FT

FT:

30 x Power Snatch W:(M:61.00kg/F:43.00kg)

30 x Muscle-Up

30 x Clean (any) and Jerk (any) W:(M:61.00kg/F:43.00kg)

Score = Time (no TC)

NB – Scale the MU so that you can complete them in 6 min 

LITE:

DB/KB/BP/Light BB ; RX – BB BOR 61/43kg plus Push-ups or S-arm BOR (DB/KB/B-Pack) or light BB 60 reps on BOR 25/15kg plus push-ups

Int1 – 55/38kg, 20 MU

Int2 – 50/35kg, B-MU (R/B) or Jump B-MU (Bar at Chin) or BOR/Dips

Int3 – 43/30kg, B-MU (B/P) or Jump B-MU (Bar at Collar Bone) or BOR/Dips

Beg1 – 35/25kg, PU (P/G), Push-ups (Ts/Kns up/Ts dwn or 20 Ts)

Beg2 – 25/17kg, RR (1,5m/1m), Push-ups (Ts/Kns)

Beg3 – 20/12kg, RR (1m/0,5m), Push-ups (Kns)

Holiday WOD:

Complete for time:

30 Burpees

60 Push-ups

60 V-ups

60 Burpees

Score = Time

LITE:

Beg1 – PU (24 PU/30 Ts dwn, Kns up); V-ups (bent knee reach for mid shin)

Beg2 – 25 Bps e; PU (30 Ts dwn, Kns up/30 Kns); 30 crunchies

Beg3 – 20 Bps e; PU (30 Kns/21 Kns); 21 Crunchies

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 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Video – Our @CrossFitAlgoa End of Year Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

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 – 020125

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) Snatch (squat), Snatch Balance – EMOM for 7 min (Max Day)

Score = Load

B) Back-offs – Snatch (squat), Snatch Balance – EMOM for 4 min (70% of your Max Day)

Score = Load

Holiday WOD…

A) Snatch Bar drills with broom stick

B) 2 complex of Snatch (squat), Snatch Balance Plus 2 Max Height Squat jumps – EMOM for 10 min (Max Day)

Score = For Quality

Then…

2) Box and Holiday WOD…

Last completed 30/12/20…

Complete the following FT:

40-30-20 Wall balls (10kg to 10ft/6.3kg to 9ft)

30-20-10 T2B

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

Holiday WOD…

Use a Backpack or Ruck sack to do Thrusters with (see approx lighter loading below for each level)

T2B – Lying Toes to Hands (see scaling below)

LITE:

RX – Thruster sub WB (25kg/15kg)

Int1 – WB/sub Thr (22.5/15kg)

Int2 – WB/sub Thr (22.5/15kg), 23-13-8 T2B

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg, 20-15-5 T2B

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), HLR (or Lying F2H)

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), HKR (or Lying K2H)

Beg3/TC – 30-20-10 WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), Sitting (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 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Video – Our @CrossFitAlgoa End of Year Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

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 – 010125

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

No Programmed WODS… if you want to train, please see and complete any appropriate WODS missed in December otherwise get outdoors and get in some fun activities with family and/or friends!

SPEND SOME TIME THINKING ABOUT THE FOLLOWING AS WE WILL DO OUR GOAL SETTING EXERCISE NEXT WEEK!

➡️Are you happy with your fitness journey last year?

➡️How do you feel about your goal achievement/s in 2024 (Did you achieve your goals)?

➡️What would you like to achieve in 2025? We are talking big picture outcome goals here…give some thought as to how your family/relational/spiritual/exercise goals can work together for the best overall outcome in 2025!

WE WILL THEN DO OUR GOAL SETTING NEXT WEEK BUT THINK ABOUT THESE QUESTIONS SO LONG!

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 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Video – Our @CrossFitAlgoa End of Year Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

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 – 311224

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

The Box is closed today but check the WHATS APP group to see if anyone is going in! See both Box and Holiday WODS below!

1) Box/Holiday WOD…

AMRAP 30 min with a partner:

Ath 1 – 2x Low Bar Push 6m, Standing Sled Pull 6m  (35kg sled plus 50kg/20kg) – Ath 2 AMRAPS Power Cleans (70kg/45kg)

Next … they switch roles

Then…

Ath 1 – 20m HS Walk – Ath 2 AMRAPS 6m Shuttle Run

Next … they switch roles

Then…

Ath 1 – 12m (2x6m) BB Walking Lunge  (70kg/45kg) – Ath 2 AMRAPS DU

Next … they switch roles

Start at the beginning

NB – the 2nd working athlete will always AMRAP until the task is completed by The 1st working athlete. Athletes swop roles before moving to the next 2 movements!

Both can rest as needed!

Score = TotalReps

(1m is 1 Rep)

(I.e. On shuttles – all movements except the run count for 6 reps! 1 x 6m length is 1 Rep on the Shuttle run)

Holiday WOD…

Exactly the same but sub the following mvts

Sled Push – 30 Jumping alternate Lunges or Step lunges

Power Cleans – Ruck sack cleans or broad jumps (1m)

BB Walking Lunge – 12 Burpees

The rest you can do without equipment except the DU/SU… do jump claps if you do not have your rope!

LITE:

Rx – 70/45kg

L1 – 63/41kg

L2 – 57/36kg

L3 – 51/33kg

L4 – 46/30kg

Int1 – 41/27kg; 18m

Int2 – 34 /22kg; 16m

Int3 –  32/20kg; Sled (35kg plus 40/15kg); 14m or 5 Wall Walks

Beg1- 29/18kg; Sled (35kg plus 30/10kg); 5 Half WW

Beg2 – 24/15kg; Sled (35kg plus 20/0kg); 5x 1 step WW

Beg3 – 20/13kg; same as B2; 5x WormW

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 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Video – Our @CrossFitAlgoa End of Year Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

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 – 301224

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) Squat Clean Thruster (cluster) 2 – E2ndMon2ndM for 10 min (5 Rnds) (start 65-70% 1RM, Climb to Max Day)

Nb – Dropping allowed btwn reps!

Score = Load

LITE:

Keep loading to a level at which great form can be maintained!

Holiday WOD:

Tabata – Airsquats

2 min Rest

Tabata – Push-ups

Score = Total Reps

Tabata – 8 Rnds of 20sec on:10sec off

LITE:

Beg1 – W- Ts dwn, Kns up

Beg2 – Ts dwn, Kns up/Kns

Beg3 – Kns

then…

2) AMRAP the following for 14 min:

9 Front Squats (60/40kg)

9 BB Facing Burpees   

9 C2B Pull-ups

Score = Total Reps

LITE:

Int1 – 55/36kg; 22.5/15kg

Int2 – 53/34kg; 22.5/15kg

Int3 – 50/32kg; 20/12kg

Beg1 – 45/30kg; 15/10kg; BBF Bp SO

Beg2 – 35/22kg; 12/8kg; BBF Bp SO

Beg3 – 25/17kg; 8/5kg; BBF Bp SO

Holiday WOD…

AMRAP the following for 14 min:

15 Rucksack Front Rack Squats (22,5kg/15kg))

9 Rucksack Facing Burpees   

15 Rucksack Bent Over Row (22.5kg/15kg) or 9 Sit-ups

Score = Total Reps

LITE:

Estimate the loads below for your rucksack

Int1 – 22.5/15kg

Int2 – 22.5/15kg

Int3 – 20/12kg

Beg1 – 15/10kg; Bp SO

Beg2 – 12/8kg; Bp SO

Beg3 – 8/5kg; Bp SO

Cool-down/Trigger Ball/Foam Roll/Stretch

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 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Video – Our @CrossFitAlgoa End of Year Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

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 – 281224

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 5-3-2-1-10 (75% – 86% – 90% – 95%-65% of 1 RM) leaving E90sOn90s for 5 Rnds (7.5 min)

Score = Sum of Loads

1) Holiday WOD…

Complete 200 Airsquats FT

Score = Time

LITE:

Beg1 – 180

Beg2 – 150

Beg3 – 120

Then…

2) Complete 5 RFT of:

5 Bar Muscle-ups

15 Med Ball Clean Wall Balls (10kg/6.3kg to 10ft/9ft)

TC – 14 min

Score = Time/TC plus 1sec/Rep missed

New Mvt – Med Ball Clean Wall Balls – this is a med ball clean into a wall ball (like a cluster)

LITE:

Int1 – same

Int2 – BMU (B/P)

Int3 – BMU (P/G)

Beg1 – 10 PU (P/G), WB (6.3/4.5kg, 10ft/9ft)

Beg2 – 10 RR (1/0.5m), WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm)

Beg3 – 10 RR (0.5/0m), WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm)

2) Holiday Wod:

AMRAP 15 min of the following:

5 Body Weight Man Makers

10 Bent over Row (with rucksack/bag)

Score = Total Reps

Note:

Man Maker – Standing tall, get to push-up position, complete a push-up, Row Left arm, Row Right arm, jump into a squat and complete a jump squat so your feet leave the floor.

Bent Over Row – fill a backpack or rucksack with books and/or clothes for load

LITE:

Beg1 – no jump on BW MMaker

Beg2/3 – push-up portion of BW MMaker is from the kns

Cool-down/Trigger Ball/Foam Roll/Stretch

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 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Video – Our @CrossFitAlgoa End of Year Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

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 – 271224

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

RX, LITE and HOME WOD

We have OPEN Box from 9:00-10:30 today but check the WHATS APP group to see if anyone is going in if you cannot make that time! If you cannot get to the Box, see alternative Holiday WODS below ⬇️ 

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

1) Clean and Jerk 1 – EMOM 12 min (Climb to a Max Day)

Score = Load

LITE:

Keep loading so that great form is maintained

Holiday WOD…

For 10 min:

Min 1 – 5 Squat Jump (Max Height)

Min 2 – HS Hold (AMRAP 1 sec – 1 Rep)

Score = Total Hold time in sec

LITE:

Beg1 – Wall Walk hold at 90 cm

Beg2 – Piked Hold (elevate feet 50-60cm)

Beg3 – Piked Hold (feet on floor)

Then…

2) 30 MU, Grace, Power Isabel – FT

FT:

30 x Muscle-Up

30 x Clean (any) and Jerk (any) W:(M:61.00kg/F:43.00kg)

30 x Power Snatch W:(M:61.00kg/F:43.00kg)

Score = Time (no TC)

NB – Scale the MU so that you can complete them in 6 min 

CFA/AFL LITE:

DB/KB/BP/Light BB

RX – BB BOR 61/43kg plus Push-ups or S-arm BOR (DB/KB/B-Pack) or light BB 60 reps on BOR 25/15kg plus push-ups

Int1 – 55/38kg, 20 MU

Int2 – 50/35kg, B-MU (R/B) or Jump B-MU (Bar at Chin) or BOR/Dips

Int3 – 43/30kg, B-MU (B/P) or Jump B-MU (Bar at Collar Bone) or BOR/Dips

Beg1 – 35/25kg, PU (P/G), Push-ups (Ts/Kns up/Ts dwn or 20 Ts)

Beg2 – 25/17kg, RR (1,5m/1m), Push-ups (Ts/Kns)

Beg3 – 20/12kg, RR (1m/0,5m), Push-ups (Kns)

Holiday WOD:

Complete for time:

100 Burpees to HS Hold (freestanding)

Score = Time

Complete a normal Burpee then kick up to a Handstand (the Rep ends when in a neat HS position)

LITE:

Beg1 – Burpee to HS against wall

Beg2 – 100 Worm Walks

Beg3 – 60 Worm Walks

Cool-down/Trigger Ball/Foam Roll/Stretch

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 6x for the CrossFit Games and has competed 5 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 – “For unto you is born this day in the city of David a Savior, who is Christ the Lord.”  Image courtesy of @youversion

‭‭Luke‬ ‭2‬:‭11‬ ‭ESV‬‬

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

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 – 261224

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

RX, LITE and HOME WOD

The Box is closed today but check the WHATS APP group to see if anyone is going in! See the Box/Holiday WOD below or alternatively complete any appropriate WODS missed in December otherwise get outdoors and get in some fun activities with family and/or friends!

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

1) Box and Holiday WOD…

AMRAP 20 min of: 

20 Walk outs, Jump ups

20m Crab Walk (walk forwards)

10x 10m Shuttle Run

Mvts:

Walk outs, Jump ups – standing tall, place hands on ground in front of feet, walk hands out until you are in a push-up position, ly flat on floor, explosively jump up into a squat position (bottom of a squat), stand tall and repeat 

Crab walk – sitting, lift bum off floor, basing only on your feet and hands

S-Run – touch floor after each length w 1 hand 

LITE:

Beg2 – Walk out, STEP UP (like stepping up on a burpee), C-walk 12m

Beg3 – same as B2, C-Walk 8m

Cool-down/Trigger Ball/Foam Roll/Stretch

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 6x for the CrossFit Games and has competed 5 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 – “For unto you is born this day in the city of David a Savior, who is Christ the Lord.”  Image courtesy of @youversion

‭‭Luke‬ ‭2‬:‭11‬ ‭ESV‬‬

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

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 – 251224

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

RX, LITE and HOME WOD

HOHOHO…. MERRY CHRISTMAS ✝️🎅🎄✝️ – HAVE AN AWESOME AND BLESSED CHRISTMAS WITH FAMILY AND/OR FRIENDS!

No Programmed WODS… if you want to train, please see and complete any appropriate WODS missed in December otherwise get outdoors and get in some fun activities with family and/or friends!

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 6x for the CrossFit Games and has competed 5 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!