Interested in our “NEW YEAR, NEW YOU” TRANSFORMATION KICK-START CHALLENGE?

Maybe the “FEASTive” Season has been too good OR maybe your training has not been good OR non-existent of late… get going again with this LIFE-CHANGING 6 WEEK PROGRAM!!

FIND ALL OUR DETAILS BY CLICKING ON THE FOLLOWING LINK … https://crossfitalgoa.com/transformation-challenge/

FIND OUR HOLIDAY SCHEDULE AT THIS LINK – https://crossfitalgoa.com/schedule/

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)  

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

ONLINE WHITEBOARD/COACHING – 281223

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

RX, LITE and HOME WOD

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

Get outside and do something fun and active with family/friends!!!!!

1) AMRAP the following for 25 min:
800 m Run
100 DU
20 m HS Walk

Score = Total Reps

If no Jump Rope – Double / Single Jump claps

LITE:
Int1 – 18 m HSW, 90 DU
Int2 – 16 m HSW, 80 DU
Int3 – 14 m HSW, 70 DU, 6 WW
Beg1 – 100 SU, 6 half WW
Beg2 – 90 SU, 6x 1-step WW or 20m BW (Str)
Beg3 – 80 SU, 6x WormW or 20m BW (Bnt)

then…

2) L-sit – Complete 3 min of holding FT, but every time you break complete 5 Strict HSPU

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

NB – Use 2 stable & strong chairs side by side if no parallttes or rings!
NB – if no abmats use books and a towel/s to make a riser (Int2/3)

LITE:
Int1 – 3 S/HSPU
Int2 – weak L-sit, 1/2 Abm 5 S/hspu
Int3 – 1 legged L-sit, 2/3 Abm
Beg1 – T-sit, 5 Bps
Beg2 – T-sit (1 ft down), 5 Bps
Beg3 – F/Bridge, 4 Bps

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!

COMPETITORS WOD

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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Interested in our “NEW YEAR, NEW YOU” TRANSFORMATION KICK-START CHALLENGE?

Maybe the “FEASTive” Season has been too good OR maybe your training has not been good OR non-existent of late… get going again with this LIFE-CHANGING 6 WEEK PROGRAM!!

FIND ALL OUR DETAILS BY CLICKING HERE … https://crossfitalgoa.com/transformation-challenge/

FIND OUR HOLIDAY SCHEDULE AT THIS LINK – https://crossfitalgoa.com/schedule/

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)  

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

ONLINE WHITEBOARD/COACHING – 271223

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

RX, LITE and HOME WOD

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

Get outside and do something fun and active with family/friends!!!!!

1) Complete the modified benchmark WOD “Frantasy Land” 2014 Reebok CrossFit Games.

For Time:
21-15-9 of:
Thrusters (43kg/29kg)
Pull-ups

Into…

15-12-9 of:
Thrusters (52kg/34kg)
C2B Pull-ups

Rest 2 min

12-9-6 of:
Thrusters (61kg/43kg)
Bar M-up

Score = Time/T
10m = 1 Rep

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:
Int1 – same
Int2 – same; 45/32kg, C2B ; 55/35kg, Jump B-MU Or B-MU (B/P)
Int3 – same; 43/29kg, PU; 50/32kg, C2B
Beg1 – 30/20kg, PU (P/G); 37/23kg, PU (P/G); 43/30kg, C2B PU (P/G), Push-ups
Beg2 – 20/15kg, RR (1/0.5m); 25/18kg, RR (1/0.5m); 30/20kg, RR (1/0.5m), PU ( T/K)
Beg3 – 15/9kg, RR (0.5/0m); 20/12kg, RR (0.5/0m), 25/15kg, RR (0.5/0m), PU (K)

or…

1) HOME-BASED WOD:

Complete the above workout but substitute Thrusters with Jumping squats and substitute the Pull-ups/C2B/B-MU with Burpees
Ie
21-15-9
Then…
15-12-9
Then…
12-9-6
Of Jumping Squats and Burpees

LITE Options:
Beg2/3 – do airsquats

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!

COMPETITORS WOD

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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

HOHOHO MERRY CHRISTMAS … “nor height nor depth, nor anything else in all creation, will be able to separate us from the love of God in Christ Jesus our Lord.”
‭‭Romans‬ ‭8:39‬ ‭ESV‬‬ (https://www.bible.com/59/rom.8.39.esv)

FIND OUR HOLIDAY SCHEDULE AT THIS LINK – https://crossfitalgoa.com/schedule/

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)  

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

ONLINE WHITEBOARD/COACHING – 261223 – DAY OF GOODWILL

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

RX, LITE and HOME WOD

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

Get outside and do something fun and active with family/friends!!!!!

For those who want a workout –

1) Complete 5 km of running but Every 90 sec on 90 seconds complete 10 Seated Knees to Chest and 5 Burpees!

Score = Time

LITE Options:
Int1/2- Same
Int3 – 4 Bps
Beg1 – 4 km, 8 K2C, 3 Bps
Beg2 – 3 km, 6 K2C, 2 Bps
Beg3 – 2 km, 5 K2C, 2 Bps

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!

COMPETITORS WOD

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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

HOHOHO MERRY CHRISTMAS … “nor height nor depth, nor anything else in all creation, will be able to separate us from the love of God in Christ Jesus our Lord.” 
‭‭Romans‬ ‭8:39‬ ‭ESV‬‬ (https://www.bible.com/59/rom.8.39.esv)

FIND OUR HOLIDAY SCHEDULE AT THIS LINK – https://crossfitalgoa.com/schedule/

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)  

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

ONLINE WHITEBOARD/COACHING – 251223 – CHRISTMAS DAY

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

RX, LITE and HOME WOD

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

HOHOHO MERRY CHRISTMAS … “nor height nor depth, nor anything else in all creation, will be able to separate us from the love of God in Christ Jesus our Lord.”
‭‭Romans‬ ‭8:39‬ ‭ESV‬‬ (https://www.bible.com/59/rom.8.39.esv)

(Image courtesy of YouVersion).

IF YOU ARE AWAY – SEE OUR EQUIPMENT FRIENDLY HOME-BASED WODS FOR GETTING IN SOME HOLIDAY TRAINING WHILE AWAY!

If you need assistance while away (home-based) in adjusting workings from Mon to Friday this week – please chat to a Coach!!

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

1) Merry Christmas – Get outside and do something fun and active with family/friends!!!!!

EXTRAS

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

COMPETITORS WOD

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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – Zanathemba Fundraiser –  12 Day’s of Christmas 🎅🎄✝️ FUN WOD… in shot Audrey, Ange and Don!! 

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)  

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

ONLINE WHITEBOARD/COACHING – 231223

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

RX, LITE and HOME WOD

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

1) Repeat 21 Dec 2019…

In Teams of 4, working in pairs, complete the following FT:
100 Synchro C2B Pull-ups
100 Synchro Wall Balls (10kg/6.3kg)
100 Synchro T2B
100 Synchro KB Swing (32kg/24kg)

I.e. 2 work in synchro, 2 rest (split approx 50:50)

TC = 24 min

Score = Time/TC plus 1 sec/rep missed
NB – If alone complete half the reps for time in half the TC!

LITE:
Int1 – 28/20kg
Int2 – PU, 24/16kg
Int3 – PU, 20/16kg
Beg1 – PU (P/G), WB 6.3/4.5kg-10/9ft, HLR, 16/12kg
Beg2 – RR (1/0.5m), WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), HKR, 12/8kg
Beg3 – RR (0.5/0m), WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), SU, 8/5kg

OR…

Home-Based WOD:
Sub C2B PU – with Burpees
Sub WB – with 200 (100 for 1 person) Airsquats
Sub T2B – with Sit-ups
Sub KBS – with Lunges

If alone – 100 reps each except Airsquats
Beg2 – 75 Reps each
Beg3 – 60 Reps each

then…

2) AMRAP 10 min – In Teams of 4, Double Under Relay:
Two Athletes working at a time AMRAP DU, whenever 1 trips or stops (voluntarily or involuntarily) that athlete swops out with another on the DU’s

Score = Total Reps (for Team)

LITE:
RX/Int1/2/3 – DU
Beg1/2/3 – SU

Home-Based WOD:
If alone – AMRAP 5 min of DU/SU or if no rope Jump Claps or Jumping Jacks

EXTRAS

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

COMPETITORS WOD

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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – Zanathemba Fundraiser –  12 Day’s of Christmas 🎅🎄✝️ FUN WOD… in shot Audrey, Ange and Don!! 

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)  

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

ONLINE WHITEBOARD/COACHING – 221223

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

RX, LITE and HOME WOD

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

1) Climb to a Max Day on the following complex:
3 Deadlifts, 2 Hang Power Cleans, 1 Push Jerk

Score = Load

LITE:
Beg2/3 – Push Press allowed

Then…

2) Complete the following escalating rounds of “DT” FT:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (60/42kg)
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (70/49kg)
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (80/55kg)
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (90/63kg)
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (100/70kg)

TC = 15 min

Score = Time/TC plus 1 sec/meter missed

LITE:
Int1 – 50/35-60/42-70/49-80/55-90/63
Int2 – 40/28-50/35-60/42-70/49-80/55
Int3 – 30/20-40/28-50/35-60/42-70/49
Beg1 – 20/15-30/20-40/28-50/35-60/42
Beg2 – 20/15-20/15-30/20-40/28-45/30
Beg3/TC – 15/9-15/9-20/15-25/17-30/20

EXTRAS

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

COMPETITORS WOD

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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – Zanathemba Fundraiser –  12 Day’s of Christmas 🎅🎄✝️ FUN WOD… in shot Audrey, Ange and Don!! 

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)  

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

ONLINE WHITEBOARD/COACHING – 211223

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

RX, LITE and HOME WOD

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

1) Pracice – HS Walking / Wall Walks / HS Holds / Piked Holds

Score = For Quality

the…

2) Complete the following FT…

3 Rounds of:
Run 400m
HS Walk 20m
Rest 45 sec

Run 300m
HS Walk 15m
Rest 30 sec

Run 200m
HS Walk 10m
Rest 15 sec

Run 100m
HS Walk 5m
Rest 3 min

TC = 40 min

Score = Time/TC plus 1 sec/rep or 10m missed

10m = 1 Rep on Run
Rest Precisely!

LITE:
Int3 – HSW 15-10-5-3m or WW 3-2-1-1
Beg1 – Half WW 3-2-1-1
Beg2 – TC 35 min – 350, 250, 150, 100m; 1 Step WW 3-2-1-1
Beg3 – TC 30 min – 300, 200, 100, 50m; WormW3-2-1-1

EXTRAS

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

COMPETITORS WOD

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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – Zanathemba Fundraiser –  12 Day’s of Christmas 🎅🎄✝️ FUN WOD!! 

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)  

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

ONLINE WHITEBOARD/COACHING – 201223

Reminder to view the home-based pdf for full mvt 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 (70% – 80% – 85% – 90% – 60% of 1 RM) leaving E2ndMOn2ndM for 5 Rnds (10 min)

Score = Sum of (Mass x Reps for each Rnd)

then…

2) Complete 4 Rnds FT:
25 sec L-sit
15 C2B PU
15 Front Squats (60kg/40kg)
10x 7.62m S/Run

TC – 16 min

Score = Time/TC plus 1 sec/rep missed

LITE:
S/Run – 1 Rep is 7.62m ; both feet cross line, 1 hand touches ground
Int1 – L-sit; 12 C2B; 55/38kg
Int2 – Weak L-sit, 10 C2B; 50/35kg
Int3 – 1 leg L-sit, 8 C2B; 45/32kg
Beg1 – T-sit, 12 C2B (P/G); 40/30kg
Beg2 – 1 Ft dwn T-sit, 15 RR (1.5/1m); 35/20kg
Beg3 – F-B, 15 RR (1.5/1m); 25/15kg

EXTRAS

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

COMPETITORS WOD

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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – Zanathemba Fundraiser –  12 Day’s of Christmas 🎅🎄✝️ FUN WOD!! 

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)  

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

ONLINE WHITEBOARD/COACHING – 191223

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

RX, LITE and HOME WOD

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

1) Clean (squat) and Jerk (split) – EMOM 10 min (build to a Max Day)

Score = Load

LITE:
Beg – Push Press or Jerk for Split Jerk ; Power clean plus Front Squat allowed

then…

2) AMRAP 17 min:
8 Power Clean and Push Jerk (50kg/35kg)
6 C2W HSPU
50 DU

Score = Total Reps

LITE:
Int1 – 45/30kg; 4 C2W; 45 DU
Int2 – 45/30kg; 6 C2W (1/2 abm); 40 DU
Int3 – 40/25kg; 6 C2W (at 90cm 2/3 abm); 35 DU
Beg1 – 30/20kg; PPU 61/51cm; SU
Beg2 – 25/15kg; PPU 51cm/Flr; SU
Beg3 – 20/10kg; BSO Flr/Kns 2x abm; SU

EXTRAS

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

COMPETITORS WOD

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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – Zanathemba Fundraiser –  12 Day’s of Christmas 🎅🎄✝️ FUN WOD!! 

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)  

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

ONLINE WHITEBOARD/COACHING – 181223

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

RX, LITE and HOME WOD

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

1) Practice – Burpee Pullovers

Score = For Quality

then…

2) Burpee Buffet No. 3…

AMRAP 12 min:
5 Burpee Pullovers
5 Inverted Burpees (Bp HS)

Score = Total Reps

LITE:
Inverted Burpee

and Burpee Pullover

No jump for Int on Bp C2B/PU
Int1 – same
Int2 – same
Int3 – Bp Hips to bar (invert), Bps HS (at wall)
Beg1 – Bp shins to bar (tuck hang), Bp HS (at wall) or Bp (Rev HS – 1/2 wall walk)
Beg2 – Bp Tuck hang (5 sec hold); ; Bp 1 Step Wall Walk
Beg3 – Bp 1-legged Tuck hang (3 sec hold each leg); Bp Worm Walk

EXTRAS

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

COMPETITORS WOD

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/

Trigger Ball, Foam Roll, Mobilise & Stretch!