Get down to “Fittest in PE” at the Boardwalk this weekend and support our CrossFit Algoa athletes and get in on the action!! Team Gooi Rooi” here above, will be competing this weekend, as well as many more of our members!!

_________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 071023

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) OHS 2 – E90sOn90s for 9 min (6 Rnds, build to Max Day)

Score = Load
NB – From Rack

then…

2) Complete 21-15-9 of the following FT:
Wall Balls (13.6/10kg)
Ring Dips
HS Walk (m)

TC – 7 min

REST 2 min OR if you hit TC then at 9 min…

Complete 3 Rnds of the following FT:
100 DU
21m HS Walk
20 Wall Balls (13.6/10kg)

TC – 10 min

Score = Sum of 2 Times excluding rest/Sum of 2 Time Caps plus 1 sec/rep missed on both workouts
NB – total Time (19 min) includes 2 min of rest and will include all seconds for reps missed on both workouts

LITE Options:
WB Height 10/9ft
Int1 – 18-12-9 RD; 10/6.3kg, 90 DU, HSW 15-12-9m and 15m
Int2 – 15-9-6 RD; 80 DU, HSW 12-9-6m and 12m
Int3 – RD (R/B); 70 DU, HSW 9-6-3m and 9m or WW 4-3-2 and 4
Beg1 – Dips (B/P); 100 SU, 6.3/4.5kg 10/9ft, Half WW 4
Beg2 – SPD (str), 90 SU, 6.3/4.5kg, 9ft-274.3cm/8ft-243cm, 1-Step WW
Beg3 – SPD (bnt), 80 SU, 6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm, 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!

Class on Rope Climbs, Sandbag Cleans and Shuttle Runs, with Mark and Anrike “Kriek” on the Rope Climbs!

_________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 061023

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) OHS 2 – E90sOn90s for 9 min (6 Rnds, build to Max Day)

Score = Load
NB – From Rack

then…

2) Complete 21-15-9 of the following FT:
Wall Balls (13.6/10kg)
Ring Dips
HS Walk (m)

TC – 7 min

REST 2 min OR if you hit TC then at 9 min…

Complete 3 Rnds of the following FT:
100 DU
21m HS Walk
20 Wall Balls (13.6/10kg)

TC – 10 min

Score = Sum of 2 Times excluding rest/Sum of 2 Time Caps plus 1 sec/rep missed on both workouts
NB – total Time (19 min) includes 2 min of rest and will include all seconds for reps missed on both workouts

LITE Options:
WB Height 10/9ft
Int1 – 18-12-9 RD; 10/6.3kg, 90 DU, HSW 15-12-9m and 15m
Int2 – 15-9-6 RD; 80 DU, HSW 12-9-6m and 12m
Int3 – RD (R/B); 70 DU, HSW 9-6-3m and 9m or WW 4-3-2 and 4
Beg1 – Dips (B/P); 100 SU, 6.3/4.5kg 10/9ft, Half WW 4
Beg2 – SPD (str), 90 SU, 6.3/4.5kg, 9ft-274.3cm/8ft-243cm, 1-Step WW
Beg3 – SPD (bnt), 80 SU, 6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm, 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!

Class on Rope Climbs, Sandbag Cleans and Shuttle Runs, with Mark and Anrike “Kriek” on the Rope Climbs!

_________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 051023

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 Pull-ups/C2B Pull-ups

Score = For Quality

then…

2) Repeat from 3 September 2019 –

Complete 7 Rounds (21 min) of the following for Max Reps:
AMRAP 40 sec – Thrusters (45kg/30kg)
Rest 20 sec
AMRAP 40 sec – C2B Pull-ups
Rest 20 sec
AMRAP 40 sec – BB Facing Burpees
Rest 20 sec

Score = Total Reps

CrossFit Algoa LITE Options:
Int1 – 43/28kg
Int2 – 40/26kg
Int3 – 35/24kg, PU
Beg1 – 30/20kg, PU (P/G), BBF Bp (SO)
Beg2 – RR (1/0.5m), Bps

Beg3 – Same sled; 7.5kgx2/5kgx2 at 41/38cm; RR (0.5/0m)

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!

Team “Gooi Rooi” – JP on Fat Bar Power Cleans with Audrey on BB Power Cleans during the Teams Finals at our @DVSN East Cape Champs!!

_________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 041023

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 10 min:
Min 1 – Wall Walk RM
Min 2 – 5 Front Squats (70-85% 1RM)

Score = Total Reps Plus Total Loading
I.e. = (10 reps + 100kg) + (8 reps + 105kg) + (8 reps + 110kg) + (7 reps + 115kg) + (5 reps + 120kg)
NB – increase on FS loading from last week

CFA Lite Options:
Int1/2/3 – same RX
Beg1 – Half WW
Beg2 – 1 step WW
Beg3 – Worm Walk

Then…

2) In Teams of 4…AMRAP for 20 min with Ath1 calling the Rotation:
Ath1 – 6x Sled Push 6m, return seated sled pull witgh Rope (35kg plus 35kg/35kg plus 15kg)
Ath2 – AMRAP Airbike (cal)
Ath3 – AMRAP Target Burpees (15.24cm)
Ath4 – AMRAP Box Step Over – Farmers Carry (22.5kgx2/15kgx2 at 61cm/51cm)
Ath5 – AMRAP Horizontal Ring Rows

Score = Total Reps

CFA LITE Options:
Sled 6m = 3 reps (18 reps/rnd)
Int1 – 22.5×2/15kgx2
Int2 – 22.5×2/15kgx2; 8 S-RD
Int3 – 20kgx2/12kgx2; RD (R/B) or 6 S-RD
Beg1 – 35kg, 15kg/35kg onl; 15kgx2/10kgx2; HLR; BSO (61/51cm); RR (1.5/1m)
Beg2 – Same sled; 10kgx2/7kgx2 at 51/41cm; RR (1/0.5m)
Beg3 – Same sled; 7.5kgx2/5kgx2 at 41/38cm; RR (0.5/0m)

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!

Class on Rope Climbs and D-Ball/Sandbag Cleans!!

_________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 031023

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) 4 Alternating Devil’s Press (GTOH) – E2ndMon2ndM for Max Load (10 min, 5 Rnds – Max Day)

Scores = Max Load

CFA LITE Options:
Beginners – Keep loading so that great form is maintained

then…

2) FiPe Individuals Event 6 https://www.fittestinpe.com/workouts-2022-1 ..

6 Rounds For Time:

25 Double Unders
12 Toes To Bar
6 Alternating Devils Presses

TC – 9 min (but extended TC of 15 min)

Score = Time/TC (9min) plus 1 sec/rep missed

FiPE Scalings and LITE:
RX – 30/22.5kg DB
FiPe INT (Int2) – 22.5/15kg DB
FiPe SCALED (Beg1) – 15/10kg DB; HLR; SU
Beg2 – 15/10kg; HKR; SU
Beg3 – 15/10kg; K2C; SU
Teens – 15/10kg but DU; Masters – 22.5/10kg but DU

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 6h 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!

Anrike “Kriek” in her ORP “Optimal Recovery Position”!!

_________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 021023

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:
A) Rope Climbing – Leg Assisted and then Legless
B) Sandbag/Bumper Odd Objects Cleans

Score = For Quality

CFA/AFL Drills and Progressions:

See Itensity notes

then…

2) FiPe Individuals Event 5

https://www.fittestinpe.com/workouts-2022-1 …

For Time;

10-8-6-4-2 Sandbag Cleans
2-2-2-2-2 / 1-1-1-1-1 Legless Rope Climbs
6-6-6-6-6 Shuttle Sprints (7.62m)

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

SB – use DBalls/Wall Balls or Sandbags outside or Band Bumpers together for an odd object

LITE:
Rx – 70kg Sandbag/50kg DBall; Females do 1-1-1-1-1 LL Rope Climbs (3,8m)
FiPe INTERMEDIATE/TEENS/MASTERS (Int2) – 12-12-12-12-12 DBall Cl (50/30kg); 2-2-2-2-2 / 1-1-1-1-1 Rope Climbs
FiPe SCALED (Beg1) – 12-12-12-12-12 DBall Cl (30/20kg); 6-6-6-6-6 Rope Pulls (Ly to stand – str legs/hips – no bend)
Beg2 – 12-12-12-12-12 DBall Cl (30/20kg); 6-6-6-6-6 Rope Pulls – Ly to stand (kns str)
Beg3 – 12-12-12-12-12 DBall Cl (20/10kg); 6-6-6-6-6 Rope Pulls – Ly to stand (bent kns/hips)

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 6h 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!

Rodger on the Teams “East Cape Handtools Lifting Complex” at our #DVSN East Cape Champs!!

_________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 300923

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) OHS – E90sOn90s for 9 min (6 Rnds, build to Max Day)

Score = Load
NB – Improve on last week!
NB – From Rack

then…

2) Complete for Max Reps:

AMRAP 6:
5 Hang Power Snatches (60/45kg)
10 Handstand Push Ups
5 Burpee Box Jump Overs (76cm/61cm)

Rest 1 min hen

AMRAP 5 – same but HPS (50/40kg), 10 Strict HSPU

Rest 1 min

AMRAP 4 – same but HPS (40/30kg) 10 Deficit (15cm/9cm) HSPU

Score = Total Reps

LITE:
Int1 – 50/35kg, 8 HSPU – 45/30kg, 6 S-HSPU – 40/25kg, 6 Def HSPU (9/6cm); 61/51cm
Int2 – 50/35kg, 8 HSPU (1/2 abm) – 45/30kg, S-HSPU (1/2 abm) – 40/25kg, Def PU (Hand Rel 2x 15kg); 61/51cm
Int3 – 45/30kg, 8 HSPU (2/3 abm) – 40/25kg, S-HSPU (2/3 abm) – 40/25kg, Def PU (Hand Rel 2x 15kg); 61/51cm
Beg1 – 40/25kg, 14 PPU (Flr) – 35/20kg, 10 PPU (61/51cm) – 30/15kg, Def PU (Hand Rel 2x10kg); BSO 61/51cm
Beg2 – 35/20kg, 14 PPU (Flr) – 30/15kg, 10 PPU (61/51cm) – 25/15kg, Def PU (Hand Rel 2x10kg); BSO 51cm
Beg3 – 25/15kg, 14 PPU (Kns 2x abm) – 25/15kg, 10 PPU (Flr/4x abm) – 20/12kg, PU (Hand Rel); 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 6h 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!

Masasa on some banded Pistols – appropriately scaling to match her skill, strength and conditioning for this movement!

_________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 290923

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) OHS – E90sOn90s for 9 min (6 Rnds, build to Max Day)

Score = Load
NB – Improve on last week!
NB – From Rack

then…

2) Complete for Max Reps:

AMRAP 6:
5 Hang Power Snatches (60/45kg)
10 Handstand Push Ups
5 Burpee Box Jump Overs (76cm/61cm)

Rest 1 min hen

AMRAP 5 – same but HPS (50/40kg), 10 Strict HSPU

Rest 1 min

AMRAP 4 – same but HPS (40/30kg) 10 Deficit (15cm/9cm) HSPU

Score = Total Reps

LITE:
Int1 – 50/35kg, 8 HSPU – 45/30kg, 6 S-HSPU – 40/25kg, 6 Def HSPU (9/6cm); 61/51cm
Int2 – 50/35kg, 8 HSPU (1/2 abm) – 45/30kg, S-HSPU (1/2 abm) – 40/25kg, Def PU (Hand Rel 2x 15kg); 61/51cm
Int3 – 45/30kg, 8 HSPU (2/3 abm) – 40/25kg, S-HSPU (2/3 abm) – 40/25kg, Def PU (Hand Rel 2x 15kg); 61/51cm
Beg1 – 40/25kg, 14 PPU (Flr) – 35/20kg, 10 PPU (61/51cm) – 30/15kg, Def PU (Hand Rel 2x10kg); BSO 61/51cm
Beg2 – 35/20kg, 14 PPU (Flr) – 30/15kg, 10 PPU (61/51cm) – 25/15kg, Def PU (Hand Rel 2x10kg); BSO 51cm
Beg3 – 25/15kg, 14 PPU (Kns 2x abm) – 25/15kg, 10 PPU (Flr/4x abm) – 20/12kg, PU (Hand Rel); 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 6h 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!

Sarah and Leigh-Anne on a “fun” Team workout!!

_________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 280923

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) Handstand Walk RM or 10m – E90sOn90s for 9 min (6 Rnds, Max Distance in 1 attempt or Accumulate min of 10m)

Score = Distance (m) (1 Rep = 1 m)

CFA LITE Options:
On WW or WW v – (1 rep – 3 m – 3 reps)
Int1/2 – same
Int3 – same or Wall Walk
Beg1 – Half WW
Beg2 – 1 step WW
Beg3 – WormW

then…

2) Complete 3 Rnds of:

AMRAP 5:
10 Deadlifts (115kg/80kg)
10m Unbroken Handstand Walk
15 Pistols
15 C2B PU
10m Handstand Walk
20 Calorie Row

Rest 3 min bwn Rnds

Score = Total Reps (Total time 21 min)

Divisions (and LITE):
Row sub – 20/16kg SDHP
Int1 – HSW 8m in 1m incr; 95/67kg; 12 C2B PU; 13 Pist.
Int2 – HSW 6m in 1m incr; 80/55kg; 10 C2B PU; 10 Pist.
Int3 – HSW 5m in 1m incr or 2 WW; 70/50kg; 8 C2B PU; Banded Pist. (P)
Beg1 – 2 Half WW; 60/40kg; 10 C2B PU (P/G); Box Pist. At Hor
Beg2 – 1 step WW; 50/32kg; RR (1/0.5m); Lunge (alt step)
Beg3 – WormW; 40/25kg; RR (0.5/0m); Static Lunge

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 6h 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!

Thuba and Sunny on Yoke Carries with Lauren and Andy on Vault Overs!!!!!!

_________________________________________

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 @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 270923

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 10 min:
Min 1 – C2W-HSPU RM
Min 2 – 5 Front Squats (70-85% 1RM)

Score = Total Reps Plus Total Loading
I.e. = (10 reps + 100kg) + (8 reps + 105kg) + (8 reps + 110kg) + (7 reps + 115kg) + (5 reps + 120kg)

NB – PPU Std – Hands, feet, head must stay inside 1m x 1m square (abmat must also be within 1m x 1m)

CFA Lite Options:
Int1 – hands 50cm
Int2 – 1/2 abm hands 50cm
Int3 – 2/3 abm hands 50cm
Beg1 – PPU (61cm/Flr)
Beg2 – PPU (Flr/Kns 2x abm)
Beg3 – PPU (Kns 2x abm)

Then…

2) In Teams of 4…AMRAP for 16 min with Ath1 calling the Rotation
Ath1 – 3x Sled Push 6m, return 6m (high bar, low bar) (35kg plus 35kg/35kg plus 15kg)
Ath2 – AMRAP DB alt. Snatch (22.5kg/15kg)
Ath3 – AMRAP T2B
Ath4 – AMRAP Box Jump Over (61cm/51cm)

Score = Total Reps

CFA LITE Options:
Sled 6m = 3 reps (18 reps/rnd)
Int1 – 22.5/15kg
Int2 – 22.5/15kg; 8 S-RD
Int3 – 20/12kg; RD (R/B) or 6 S-RD
Beg1 – 35kg, 15kg/35kg onl; 15/10kg; HLR; BSO (61/51cm)
Beg2 – Same sled; 10/7kg; HKR; BSO (51c/41m)
Beg3 – Same sled; 7.5/5kg; 1 leg HKR or Seated K2C; BSO (41/30cm)

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 6h 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!