Featured Image – Evening Class on a lovely couplet of Deadlifts and Box Jump Overs!!!! 

Did you know that Carlson Gracie Africa presents Brazilian Jiu-Jitsu and Self-Defence classes at our facility!! This is the ideal martial art for Self-Defence … so if you are:

1) Wanting to get competent in defending yourself and/or loved ones, and/or

2) Wanting to get in shape, and/or

3) Wanting to add some alternative training to your current physical activities…

… look at the following links for more info…

• Brazilian Jiu-Jitsu – https://crossfitalgoa.com/about-brazilian-jiu-jitsu/
• Self-Defence – https://crossfitalgoa.com/6-wk-self-defence-program/

…give us a shout if you are interested in attending some free Trial Classes (see contact details below)!!

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 – 111123

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) EMOM 10 min climb to a Max Day:
Min 1-5: 1 Squat Snatches
Min 6-10: 1 Power Clean and Push Jerk

Score = Load Squat Snatches plus Power Clean and Push Jerk

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

then…

2) Complete these 2 Benchmarks back to back with no rest FOR TIME:
“Ingrid” – 10 Rnds – 3 Squat Snatches (61kg/43kg), 3 BBF Burpees
“Grettel” – 10 Rnds – 3 Clean (any) and Jerks (any) (61kg/43kg), 3 BBF Burpees

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

NB – Any Clean, any Jerk allowed

Scaling: Reduce the load on the barbell so you can complete the 3 reps unbroken for most of the workout ;

LITE:

BBF Bps Std – Step/jump back/up but 2 foot take-off, any landing
Int1 – 55/38kg
Int2 – 50/35kg
Int3 – 47kg/32kg (Int CFHQ)
Beg1 – 40/28kg
Beg2 – 30/20kg; BBF Bp (SO) (Beg CFHQ)
Beg3 – 20/12kg; 7.5/5kg; BBF Bp (SO)

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 – Evening Class on a lovely couplet of Deadlifts and Box Jump Overs!!!! 

Did you know that Carlson Gracie Africa presents Brazilian Jiu-Jitsu and Self-Defence classes at our facility!! This is the ideal martial art for Self-Defence … so if you are:

1) Wanting to get competent in defending yourself and/or loved ones, and/or

2) Wanting to get in shape, and/or

3) Wanting to add some alternative training to your current physical activities…

… look at the following links for more info…

• Brazilian Jiu-Jitsu – https://crossfitalgoa.com/about-brazilian-jiu-jitsu/
• Self-Defence – https://crossfitalgoa.com/6-wk-self-defence-program/

…give us a shout if you are interested in attending some free Trial Classes (see contact details below)!!

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 – 101123

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) EMOM 10 min climb to a Max Day:
Min 1-5: 1 Squat Snatches
Min 6-10: 1 Power Clean and Push Jerk

Score = Load Squat Snatches plus Power Clean and Push Jerk

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

then…

2) Complete these 2 Benchmarks back to back with no rest FOR TIME:
“Ingrid” – 10 Rnds – 3 Squat Snatches (61kg/43kg), 3 BBF Burpees
“Grettel” – 10 Rnds – 3 Clean (any) and Jerks (any) (61kg/43kg), 3 BBF Burpees

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

NB – Any Clean, any Jerk allowed

Scaling: Reduce the load on the barbell so you can complete the 3 reps unbroken for most of the workout ;

LITE:

BBF Bps Std – Step/jump back/up but 2 foot take-off, any landing
Int1 – 55/38kg
Int2 – 50/35kg
Int3 – 47kg/32kg (Int CFHQ)
Beg1 – 40/28kg
Beg2 – 30/20kg; BBF Bp (SO) (Beg CFHQ)
Beg3 – 20/12kg; 7.5/5kg; BBF Bp (SO)

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 – Early Morning Class on Double Unders during yesterday’s tough but FUN Metcon!! 

Did you know that Carlson Gracie Africa presents Brazilian Jiu-Jitsu and Self-Defence classes at our facility!! This is the ideal martial art for Self-Defence … so if you are:

1) Wanting to get competent in defending yourself and/or loved ones, and/or

2) Wanting to get in shape, and/or

3) Wanting to add some alternative training to your current physical activities…

… look at the following links for more info…

• Brazilian Jiu-Jitsu – https://crossfitalgoa.com/about-brazilian-jiu-jitsu/
• Self-Defence – https://crossfitalgoa.com/6-wk-self-defence-program/

…give us a shout if you are interested in attending some free Trial Classes (see contact details below)!!

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 – 091123

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 last week… Practice Rope Climbing (Spanish Wrap/X/Inverted X)

Score = For Quality

then…

2) AMRAP 24 min:
8 Rope Climbs (4.57m)
600m Run
20m HS Walk

Score = Total Reps

Run 10 m = 1 Rep
HSW 1m = 1 Rep

LITE:
Int1 – 18m HSW, 6 RC
Int2 – 16m HSW; 5 RC (3.6m)
Int3 – 14m HSW/5WW, 7 2xpull RC
Beg1 – 5 Half WW, 16 Rope Pull (ly 2 std-straight)
Beg2 – 5 1-Step WW, 16 Rope Pull (ly 2 std- hips bent)
Beg3 – 5 WormW, 16 Rope Pull (ly 2 std – squat)

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 – All smiles with the Saturday Morning Class Good work ladies and gents!! 

Did you know that Carlson Gracie Africa presents Brazilian Jiu-Jitsu and Self-Defence classes at our facility!! This is the ideal martial art for Self-Defence … so if you are:

1) Wanting to get competent in defending yourself and/or loved ones, and/or

2) Wanting to get in shape, and/or

3) Wanting to add some alternative training to your current physical activities…

… look at the following links for more info…

• Brazilian Jiu-Jitsu – https://crossfitalgoa.com/about-brazilian-jiu-jitsu/
• Self-Defence – https://crossfitalgoa.com/6-wk-self-defence-program/

…give us a shout if you are interested in attending some free Trial Classes (see contact details below)!!

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 – 081123

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) Complete the following EMOM for 12 min starting at 70% of Max Squat Clean:
Min 1-3: 2 Squat Cleans
Min 4-6: 1 Squat Clean, plus 2 Front Squats
Min 7-12: 2 Front Squats (>80% 1RM FS)

Score = Max Load for Min 1-3 + Max Load for Min 4-6 + Max Load for Min 7-12

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

then…

2) AMRAP 14 min:
100 DU
10 Muscle-ups
15 Power Clean, Push Jerk (43kg/30kg)

Score = Total Reps

LITE:
Int1 – 7 MU, 40/25kg
Int2 – 7 B-MU (B/P), 37/22kg
Int3 – 7 B-MU (P/G), 35/20kg
Beg1 – 10 C2B PU (P/G), 10 PU (Ts/Kns up Ts dwn), 30/17kg
Beg2 – 10 RR (1/0.5m), 10 PU (Kns up Ts dwn)/10 PU (kns), 25/15kg
Beg3 – 10 RR (0.5/0m), PU (Ts/Kns up Ts dwn), 20/12kg

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 – All smiles with the Saturday Morning Class Good work ladies and gents!! 

Did you know that Carlson Gracie Africa presents Brazilian Jiu-Jitsu and Self-Defence classes at our facility!! This is the ideal martial art for Self-Defence … so if you are:

1) Wanting to get competent in defending yourself and/or loved ones, and/or

2) Wanting to get in shape, and/or

3) Wanting to add some alternative training to your current physical activities…

… look at the following links for more info…

• Brazilian Jiu-Jitsu – https://crossfitalgoa.com/about-brazilian-jiu-jitsu/
• Self-Defence – https://crossfitalgoa.com/6-wk-self-defence-program/

…give us a shout if you are interested in attending some free Trial Classes (see contact details below)!!

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 – 071123

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) AMRAP E2ndMon2ndM for 12 min (6 Rnds):

HSW 5m, 10 HS Opp shoulder taps,

HSW 5m, 20 HS Opp shoulder taps,

HSW 5m, 30 HS Opp shoulder taps

etc…

Score = Load

NB – If you fail you can continue from the failed rep (end of set is when you decide to stop)
NB – HS Opp shoulder taps (or scaled options) double each rnd

LITE:
Int1 – 4m HSW, 8, 16 etc HSOS-taps
Int2 – 3m HSW, 6, 12 etc HSOS-taps
Int3 – 2m HSW or 2 WW, 6, 12 etc OS-taps or against wall on last WW (WWOS-taps)
Beg1 – 4 Half WW, 6, 12 etc WWOS-taps
Beg2 – 4 1-step WW, 10, 20 etc Piked Opp sh aps (61cm)
Beg3 – 4 WormW, 10, 20 etc Piked Opp sh aps (Floor)

Then…

2) Climb the following ladder for 9 min:
10-15-20-25-30-35-40-45 etc… Box Jump Overs (61cm/51cm)
5-10-15-20-25-30-35-40 etc…Deadlifts (100kg/70kg)

Score = Total Reps

LITE:
L2(T2) – 92/64kg
L4(T3) – 87/61kg
Int1 – 82/57kg
Int2 – 77/54kg
Int3 – 74/52kg
Beg1 – 69/48kg; BSO (61/51cm)
Beg2 – 56/39kg; BSO (51/41cm)
Beg3 – 40/30kg; BSO (41cm)

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 – Did you know that Carlson Gracie Africa presents Brazilian Jiu-Jitsu and Self-Defence classes at our facility!! This is the ideal martial art for Self-Defence … so if you are:

1) Wanting to get competent in defending yourself and/or loved ones, and/or

2) Wanting to get in shape, and/or

3) Wanting to add some alternative training to your current physical activities…

… look at the following links for more info…

• Brazilian Jiu-Jitsu – https://crossfitalgoa.com/about-brazilian-jiu-jitsu/
• Self-Defence – https://crossfitalgoa.com/6-wk-self-defence-program/

…give us a shout if you are interested in attending some free Trial Classes (see contact details below)!!

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 – 061123

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) Progress on last week’s loading…

Strict Rev Grip Pull-ups 3 – E90sOn90s for 12 min (8 Rnds for Max Loading)

Score = Max Load for 3 Reps (Excluding BW)

NB – 1 Rep is 1 kg
If you need Bands, your score is 1 for the score and note your bands used!

LITE:
Keep loading so that great form is maintained

Then…

2) AMRAP 22 min, with Ath 1 calling the rotation:
Ath 1 – 200m Run
Ath 2 – AMRAP 6m Sled low bar Push, 6m Sled Pull (standing) (Sled 35kg, plus 50kg/Sled 35kg plus 25kg)
Ath 3 – AMRAP DB Burpee GTOH (alt) (22.5kg/15kg)

Score = Total Reps

Sled 6m = 3 Reps

CFA LITE Options:
Int1/2 – same
Int3 – 20/12kg
Beg1 – 35kg,25kg/35kg,5kg; 15/10kg
Beg2 – 35kg,20kg/35kg,2.5kg; 10/7kg
Beg3 – 35kg,15kg/35kg,0kg; 7.5/5kg

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 – Did you know that Carlson Gracie Africa presents Brazilian Jiu-Jitsu and Self-Defence classes at our facility!! This is the ideal martial art for Self-Defence … so if you are:

1) Wanting to get competent in defending yourself and/or loved ones, and/or

2) Wanting to get in shape, and/or

3) Wanting to add some alternative training to your current physical activities…

… look at the following links for more info…

• Brazilian Jiu-Jitsu – https://crossfitalgoa.com/about-brazilian-jiu-jitsu/
• Self-Defence – https://crossfitalgoa.com/6-wk-self-defence-program/

…give us a shout if you are interested in attending some free Trial Classes (see contact details below)!!

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 – 041123

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 2 – E2ndMon2ndM for 12 min (6 Rnds) (>85% 1RM)

Score = Load

CFA LITE OPTIONS:
Keep loading to a level at which great form can be maintained!

then…

2) Complete these 2 Benchmarks back top back with no rest FOR TIME:
“Isabel” – 30 Squat Snatches (61kg/43kg)
“Grace” – 30 Clean (any) and Jerks (any) (61kg/43kg)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

NB – Any Clean, any Jerk allowed

CFA LITE Variations:
Int1 – 55/38kg
Int2 – 52kg/36kg
Int3 – 48/33kg
Beg1 – 40kg/28kg
Beg2 – 30kg/20kg
Beg3 – 20kg/12kg

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 – Did you know that Carlson Gracie Africa presents Brazilian Jiu-Jitsu and Self-Defence classes at our facility!! This is the ideal martial art for Self-Defence … so if you are:

1) Wanting to get competent in defending yourself and/or loved ones, and/or

2) Wanting to get in shape, and/or

3) Wanting to add some alternative training to your current physical activities…

… look at the following links for more info…

• Brazilian Jiu-Jitsu – https://crossfitalgoa.com/about-brazilian-jiu-jitsu/
• Self-Defence – https://crossfitalgoa.com/6-wk-self-defence-program/

…give us a shout if you are interested in attending some free Trial Classes (see contact details below)!!

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 – 031123

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 2 – E2ndMon2ndM for 12 min (6 Rnds) (>85% 1RM)

Score = Load

CFA LITE OPTIONS:
Keep loading to a level at which great form can be maintained!

then…

2) Complete these 2 Benchmarks back top back with no rest FOR TIME:
“Isabel” – 30 Squat Snatches (61kg/43kg)
“Grace” – 30 Clean (any) and Jerks (any) (61kg/43kg)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

NB – Any Clean, any Jerk allowed

CFA LITE Variations:
Int1 – 55/38kg
Int2 – 52kg/36kg
Int3 – 48/33kg
Beg1 – 40kg/28kg
Beg2 – 30kg/20kg
Beg3 – 20kg/12kg

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 – Did you know that Carlson Gracie Africa presents Brazilian Jiu-Jitsu and Self-Defence classes at our facility!! This is the ideal martial art for Self-Defence … so if you are:

1) Wanting to get competent in defending yourself and/or loved ones, and/or

2) Wanting to get in shape, and/or

3) Wanting to add some alternative training to your current physical activities…

… look at the following links for more info…

• Brazilian Jiu-Jitsu – https://crossfitalgoa.com/about-brazilian-jiu-jitsu/
• Self-Defence – https://crossfitalgoa.com/6-wk-self-defence-program/

…give us a shout if you are interested in attending some free Trial Classes (see contact details below)!!

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 – 021123

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 Rope Climbing (Spanish Wrap/X/Inverted X)

Score = For Quality

then…

2) AMRAP 18 min:
5 Rope Climbs (4.57m)
10 Strict Dips (Ring/Bar/Bench)
15 KB OH Walking Lunge (24kg/16kg)
20m HS Walk

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1 – 8 S-RD, 18m HSW
Int2 – 6 S-RD, 16m HSW
Int3 – 8 S-RD (B/P), 20/12kg, 14m HSW/5WW
Beg1 – 10 S-RD (P/G), 16/10kg, 5 Half WW
Beg2 – 10 SP-Dips (str), 12/8kg, 5 1-Step WW
Beg3 – 10 SP-Dips (bnt), 8/5kg, 5 WormW

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 – Did you know that Carlson Gracie Africa presents Brazilian Jiu-Jitsu and Self-Defence classes at our facility!! This is the ideal martial art for Self-Defence … so if you are:

1) Wanting to get competent in defending yourself and/or loved ones, and/or

2) Wanting to get in shape, and/or

3) Wanting to add some alternative training to your current physical activities…

… look at the following links for more info…

• Brazilian Jiu-Jitsu – https://crossfitalgoa.com/about-brazilian-jiu-jitsu/
• Self-Defence – https://crossfitalgoa.com/6-wk-self-defence-program/

…give us a shout if you are interested in attending some free Trial Classes (see contact details below)!!

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 – 011123

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) Complete the following FT:
50-40-30 Wall balls (10kg to 10ft/6.3kg to 9ft)
40-30-20 T2B

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:
RX – Thruster sub WB (25kg/15kg)
Int1 – WB/sub Thr (22.5/15kg), 35-25-15 T2B
Int2 – WB/sub Thr (22.5/15kg), 33-23-12 T2B
Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg, 30-20-10 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 – 30-20-10 WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), Sitting (K2C)

then…

3) Repeat 21 Oct 20 – Complete the following FT:
100-80-60-40 DU
40-30-20-10 Lateral Burpees over Jump-rope

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:
Int1 – 90-70-50-30 DU
Int2 – 85-65-45-25 DU
Int3 – 80-60-40-20 DU
Beg1 – SU, 35-25-15-5 LF Bps
Beg2 – 90-70-50-30 SU, 30-20-10-5 LF Bps
Beg3 – 80-60-40-20 SU, 25-20-10-5 LF Bps

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!