JP and Wilma of Gooi Rooi on Event 4 – Cabal Coffee’s Wobbly #3  of our #DVSN @EastCapeChamps!

www.eastcapechamps.co.za 

_________________________________________

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 #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 140923

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 – From Rack

then…

2) For class do 1 heat and in Teams of 2 (pairs)….

INDIVIDUAL WORKOUTS DVSN ECC 2023
https://eastcapechamps.co.za/2023-workouts/
You can view the FLOW and MOVEMENT STDS AT THE LINK ABOVE

TEAM RX: Event 4 – Cabal Coffee’s Wobbly #3

Time to complete 60 OHS – there are 3 intervals of 3 min in which to AMRAP OHS once the buy-in of Synchro C2B and Synchro T2B are completed. Time ends when the OHS are completed or when cap is hit. Athlete’s work Synchro on the OHS.
M1 & F1 complete 3 x AMRAP’s then M2 & F2 complete 3 x AMRAP’s

M1 & F1 Complete 60 Synchro OHS FT in the following intervals:

AMRAP Min 1-3:
18 Synchro Synchro C2B PU/ Pull-ups
18 Synchro T2B
AMRAP Synchro OHS (65kg/40kg) until 3 min
Rest 1 min (Min 4)

AMRAP Min 5-7:
15 Synchro C2B PU/ Pull-ups
15 Synchro T2B
AMRAP Synchro OHS (65kg/40kg) until 7 min
Rest 1 min (Min 8)

AMRAP 9-11:
12 Synchro C2B PU/ Pull-ups
12 Synchro T2B
AMRAP Synchro OHS (65kg/40kg) until 11 min

TC = 11 min

Score = Time 60 Synchro OHS Completed or TC plus 1 sec/rep missed on the 60 OHS

Rest 1 min and M2 & F2 complete the same sequence above

TC = 11 min

Score = Time 60 Synchro OHS Completed or TC plus 1 sec/rep missed on the 60 OHS

Score = M1/F1 Time/TC plus 1 sec/rep missed + M2/F2 Time/TC plus 1 sec/rep missed

Total TC = 23 min

Note:
Synchro is at the start of C2B/PU and the T2B
“Call a friend” is in effect only on C2B/PU and T2B – the non-working pair can be called to help a struggling athlete in either of the workouts. I.e. if F1 cannot complete her pull-ups… she must complete 4 Burpees and then she can swop out with any other athlete i.e. M2 or F2 to assist … that helping athlete can only help finish that given movement … i.e. F1 comes back in as soon as M2 or F2 has completed the pull-ups for her then F1 must return for the T2B. These swops can only be done after an attempt by an athlete. The swopping in athlete must do his/her variant I.e. a Male who swops in for a female must still do C2B and cannot do the female variant!

LITE Options:
Int1 – 20 Synchro PU – partner dead hang each Rnd, 15-12-9 Synchro T2B, 55kg/33kg
ECC INT – Int2 – 20 PU – partner dead hang each Rnd, 18-15-12 Synchro HLR, 50kg/30kg
Int3 – 16 PU – partner dead hang each Rnd, 15-12-9 Synchro HLR, 45kg/27kg
Beg1 – 16 PU (P/G) – partner dead hang e Rnd, 18-15-12 Synchro HLR, 40kg/25kg
Beg2 – 20 RR (1/0.5m) – partner RR hang e Rnd, 18-15-12 Synchro HKR, 30kg/20kg
Beg3 – 20 RR (0.5/0m) – partner RR hang e Rnd, 18-15-12 Synchro K2C, 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 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 flying high on the Vault Overs of Team Event 2, CrossFit Algoa’s “Yoking Arround #2”, of our #DVSN @EastCapeChamps!

www.eastcapechamps.co.za 

_________________________________________

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 #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 130923

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) S-HSPU RM Reps – E2ndMon2ndm for 10 min (5 Rnds build Max Day)

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

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

Then…

2) INDIVIDUAL WORKOUTS DVSN ECC 2023
https://eastcapechamps.co.za/2023-workouts/

You can view the FLOW and MOVEMENT STDS AT THE LINK ABOVE!

TEAM RX: Event 3 – Shaun Benn Project’s “Engine Sprint“

Athletes complete the following triplet in the following order M1, F1, M2, F2…

For class do this in pairs!!

FT:
30 KB Snatches (24kg/16kg)
40 Shuttle Runs (40x 6m)
10/6x 6m Sled Push (35kg plus 30kg)
100 DU

TC – 5 min per athlete (20 min for Team)

Score (per Athlete) = Time/TC plus 1 sec/Rep missed

Note:
Low Bar Sled Push 1 way, High bar other way (Men 10x / W 6x)
Athletes leave as soon as they complete the triplet OR at the start of 5,10,15 min marks respectively if Time Cap is hit!
Swop hands as needed on the Snatches
KB & DB Snatch are from the Hang!

LITE Options:
Int1 down are DB Snatches from Hang
Intermediate ECC – Int1 – 20/15kg, Sl 35kg plus 15kg, 70 DU
Beginner ECC – Beg1 – 15/10kg, 30x 6m Run, Sl 35kg plus 0kg, 100 SU
Beg2 – 10/7kg, 30x 6m Run, Sl 7/4 35kg plus 0kg, 70 SU
Beg3 – 10/7kg, 30x 6m Run, Sl 5/3 35kg plus 0kg, 60 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 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!

Buffalo Soldiers on Team Event 2, CrossFit Algoa’s “Yoking Arround #2”, at our #DVSN @EastCapeChamps!

www.eastcapechamps.co.za 

_________________________________________

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 #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 120923

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 Yoke Walking – E2ndMOn2ndM Walk 6 m (moderae load) for 10 min
NB – Share yoke wih 2-3 others!

Score = Note Loading (only moderae laoding)
NB- if a Yoke is too heavy at 105kg… 2 persons can share and walk together as for our Beginners on the ECC E2 or coaches can assist you in setting up a Barbell, Band and KB system to mimic yoke walking!

then…

2) TEAM WORKOUTS DVSN ECC 2023
https://eastcapechamps.co.za/2023-workouts/

You can view the FLOW and MOVEMENT STDS AT THE LINK ABOVE

TEAM RX: Event 2 – CrossFit Algoa’s Yoking Around #2

M1/M2
FT:
54m Yoke Walk 9x 6m (4/5)
20 (10e) Vault Overs (122cm)
42m Yoke Walk 7x 6m (4/3)
18 (9e) Vault Over (122cm)
30m Yoke Walk 5x6m (3/2)
16 (8e) Vault Over (122cm)

TC – 8 min

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

2 min reset …

F1/F2
FT:
54m Yoke Walk 9x 6m (4/5)
20 (10e) Vault Overs (122cm)
42m Yoke Walk 7x 6m (4/3)
18 (9e) Vault Over (122cm)
30m Yoke Walk 5x6m (3/2)
16 (8e) Vault Over (122cm)

TC – 8 min

Score B = Time (Time/TC plus 1sec/rep missed)
Score – Sum of Male Pair Time (A) and Female Pair Time (B)

NOTE:
*Yoke Loading – 105kg plus 80kg – 185kg/105kg plus 20kg – 125kg
VO – only hands, lower limb and knees can touch (no sitting except Beg3)

LITE options:
Yoke empty – 105kg
Int1 – 105kg plus 65kg – 175kg/105kg plus 10kg – 115kg
Int2 – 105kg plus 50kg – 155kg/105kg plus 5kg – 110kg
Int3 (ECC Int) – VO 102cm ; 105kg plus 40kg – 145kg/Yoke Empty – 105kg
Beg1 – VO 76cm ; 105kg/105kg plus 20kg – 125kg but F1 & F2
Beg2 – VO 76cm; 105kg plus 20kg – 125kg but M1 & M2; 105kg but F1 & F2
Beg3 – VO 61cm; 105kg but M1 & M2; BB/KB setup 39kg (15kg plus 12kgx2)

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!

Teams on Event 1 at our #DVSN @EastCapeChamps!

www.eastcapechamps.co.za 

_________________________________________

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 #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 120923

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) Strict Pull-ups RM Reps – E2ndMon2ndm for 10 min (5 Rnds build Max Day)

Score = Total Reps
NB – use bands if you cannot get at least 5 reps to start

CFA Lite Options:
Rx-Int3 – same
Beg1 – PU (P/G)
Beg2 – RR (1/0.5m)
Beg3 – RR (0.5/0m)

Then…

2) TEAM WORKOUTS DVSN ECC 2023
https://eastcapechamps.co.za/2023-workouts/

You can view the FLOW and MOVEMENT STDS AT THE LINK ABOVE OR HERE:

https://youtu.be/aC6OgVhrpnE

TEAM RX: ADAPTED Event 1 – Nutritech’s Legless RUNNING

IN TEAMS OF 4…but if alone do with a Work:Rest ratio of 1:1 (i.e. if it takes you 3:40 to complete, then rest 3:40 before starting your 2nd Rnd)

6(3 each pair) Rnds FT:
500m Partner Run (any pair)
30 Synchro Jumping Alt. Lunges
12 Synchro Burpees

TC – 25 min

Score = Time/TC plus 1 sec/Rep missed

Note:
Synchro on Lunges – at some point in the split position with the feet in contact with the floor
Any pair works together. Pairs stay within a rep of each other I.e. stay within approx. 25 m of each other!
A pair finishe a Rnd before the next pair starts the run!

CFA Lite Options:
Int1/2 – same Rx
Int3 (ECC Int) – 20 Synchro Alt. Lunges, 10 Synchro Burpees
Beg1 (ECC Beg) – 400m Run, 20 Synchro Alt. Lunges, 10 Synchro Burpees
Beg2 – 400m Run, 20 Synchro Airsquats, 8 Synchro Burpees
Beg3 – 300m Run, 15 Synchro Airsquats, 6 Synchro Burpees

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!

Audrey from CrossFit Algoa on sled pulls of our final Event for the Individuals at our #DVSN @EastCapeChamps, while JP keeps a watchful eye judging her!

www.eastcapechamps.co.za 

_________________________________________

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 #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 090923

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) 2 Clean (any) and Jerk (any) then 4 steps OH Walking Lunge – E2ndMon2ndM for 10 min (Climb to a Max Day)

Score = Load

then..

2) INDIVIDUAL WORKOUTS DVSN ECC 2023
https://eastcapechamps.co.za/2023-workouts/

RX: Event 5 – Finals – DVSN’s Final Chipper…

FT:
100 DU
10x Low Bar Push 6m, Standing Sled Pull 6m (35kg sled plus 45kg/20kg) (5 Push, 5 Pull)
10 Muscle-ups
10 Burpee Vault Over (122cm/102cm)
5 Clean & Jerk (60kg/40kg)
6m OH Walking Lunge
5 Clean & Jerk (60kg/40kg)
6m OH Walking Lunge
5 Clean & Jerk (60kg/40kg)
6m OH Walking Lunge

TC – 10 min

Score = Time/TC plus 1 sec/Rep missed

NB – Burpee VO – only hands, lower limb and knees can touch (no sitting)
NB – Sled must be moved by athlete towards middle of lane for MU safety!

LITE Options:
L1 – (35kg plus 40kg/18kg); 8 MU; B-VO (122/102cm); CJ (55kg/37kg)
L3 – (35kg plus 35kg/15kg); 6 MU; B-VO (122/102cm); CJ (50kg/33kg)
Int1 – 80 DU; (35kg plus 25kg/10kg); 10 B-MU(B/P); B-VO (102cm); CJ (45/25kg)
ECC INT – Int2 – 70 DU; (35kg plus 25kg/10kg); 10 C2B/PU; B-VO (102cm); CJ (45/25kg)
Int3 – 50 DU; (35kg plus 20kg/5kg); 7 C2B/PU; B-VO (102cm); CJ (40/22kg)
Beg1 – 100 SU; (35kg plus 15kg/5kg); 10 PU (P/G); 10 B-VO (76cm); CJ (30/20kg)
ECC BEG – Beg2 – 100 SU; (35kg plus 15kg/5kg); 20 RR (0.5/0m); 10 B-VO (76cm); CJ (30/20kg)
Beg3 – 80 SU; (35kg plus 10kg/0kg); 20 RR (0.5/0m); 10 B-VO (76cm); CJ (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 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!

Rose from CrossFit Grahamstown “all smiles” after our final Event for the Individuals at our #DVSN @EastCapeChamps!

www.eastcapechamps.co.za 

_________________________________________

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 #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 080923

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) 2 Clean (any) and Jerk (any) then 4 steps OH Walking Lunge – E2ndMon2ndM for 10 min (Climb to a Max Day)

Score = Load

then..

2) INDIVIDUAL WORKOUTS DVSN ECC 2023
https://eastcapechamps.co.za/2023-workouts/

RX: Event 5 – Finals – DVSN’s Final Chipper…

FT:
100 DU
10x Low Bar Push 6m, Standing Sled Pull 6m (35kg sled plus 45kg/20kg) (5 Push, 5 Pull)
10 Muscle-ups
10 Burpee Vault Over (122cm/102cm)
5 Clean & Jerk (60kg/40kg)
6m OH Walking Lunge
5 Clean & Jerk (60kg/40kg)
6m OH Walking Lunge
5 Clean & Jerk (60kg/40kg)
6m OH Walking Lunge

TC – 10 min

Score = Time/TC plus 1 sec/Rep missed

NB – Burpee VO – only hands, lower limb and knees can touch (no sitting)
NB – Sled must be moved by athlete towards middle of lane for MU safety!

LITE Options:
L1 – (35kg plus 40kg/18kg); 8 MU; B-VO (122/102cm); CJ (55kg/37kg)
L3 – (35kg plus 35kg/15kg); 6 MU; B-VO (122/102cm); CJ (50kg/33kg)
Int1 – 80 DU; (35kg plus 25kg/10kg); 10 B-MU(B/P); B-VO (102cm); CJ (45/25kg)
ECC INT – Int2 – 70 DU; (35kg plus 25kg/10kg); 10 C2B/PU; B-VO (102cm); CJ (45/25kg)
Int3 – 50 DU; (35kg plus 20kg/5kg); 7 C2B/PU; B-VO (102cm); CJ (40/22kg)
Beg1 – 100 SU; (35kg plus 15kg/5kg); 10 PU (P/G); 10 B-VO (76cm); CJ (30/20kg)
ECC BEG – Beg2 – 100 SU; (35kg plus 15kg/5kg); 20 RR (0.5/0m); 10 B-VO (76cm); CJ (30/20kg)
Beg3 – 80 SU; (35kg plus 10kg/0kg); 20 RR (0.5/0m); 10 B-VO (76cm); CJ (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 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!

Hannah on today’s Workout … Event 4 – at our #DVSN @EastCapeChamps!

www.eastcapechamps.co.za 

_________________________________________

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 #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 070923

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) Farmers Walking 12m (6mx2) – E90sOn90s for 9 min (6 Rnds, build to Max Day)

Score = Load

then…

2) INDIVIDUAL WORKOUTS DVSN ECC 2023
https://eastcapechamps.co.za/2023-workouts/

You can view the FLOW and MOVEMENT STDS AT THE LINK ABOVE OR HERE: https://youtu.be/AhtduTD2jmI

RX: Event 4 – CrossFit Algoa’s Triplet

3 Rounds FT of:
6 Farmers Carry Lengths (7m with 56kgx2/36kgx2)
12 Deficit Chest-2-Wall HSPU (5cm) M / 9 Chest-2-Wall HSPU (0cm) W
27 Shuttle Runs (7m)

TC – 14 min

Score = Time/TC plus 1 sec/Rep missed

NB – PPU Std and lines – 1m (knees/feet and hands/head within 1 m)

LITE Options:
Level1 – 50kgx2/33kgx2; C2W HSPU (Def 3cm/0cm – normal)
Level2 – C2W HSPU (at 25cm – 1 Abm F)
Level3 – 45kgx2/32kgx2; C2W HSPU (at 30cm – 1 Abm F)
Level4 – C2W HSPU (1/2 Abmat at 30cm)
Int1 – 40kgx2/30kgx2 ; C2W HSPU (1/2 Abmat at 50cm)
ECC INT – Int2 – 36kgx2/26kgx2 ; C2W HSPU (2/3 Abmat at 50cm)
Int3 – 32kgx2/24kgx2; PPU (76cm/51cm)
Beg1 – 32kgx2/24kgx2; PPU (61cm/Ft ob flr)
ECC BEG – Beg2 – 24kgx2/16kgx2; PPU (Ft/Knees- 2abm)
Beg3 – 16kgx2/12kgx2; PPU (kns – 2abm)

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!

Coach Garric on today’s Workout … Event 2A and 2B – at our #DVSN @EastCapeChamps – Head Judge Lawrence judging!

www.eastcapechamps.co.za 

_________________________________________

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 #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 060923

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) INDIVIDUAL WORKOUTS DVSN ECC 2023
https://eastcapechamps.co.za/2023-workouts/

You can view the FLOW and MOVEMENT STDS AT THE LINK ABOVE OR HERE: https://youtu.be/k0DoP4Wddww

RX: Event 3 – AFL’s Snatch Ladder

Snatch

M- 65kg/F- 40kg – M- 75kg/F- 45kg – M- 80kg/F- 48kg – M- 85kg/F- 51kg – M- 90kg/F- 54kg – M- 95kg/F- 57kg – M-100kg/F- 60kg – M-105kg/F- 65kg – M-110kg/F- 68kg – M-115kg/F- 72kg – M-120kg/F- 78kg – M-125kg/F- 82kg

Score = Load

NB – See scoring below under CFA LITE
NB – Coaches get each athlete to simply add loads to 1 bar each minute!

Rules:
12 Stations – TC of 1 min per zone!
Lift must start before end of minute
Any Snatch allowed from floor

INTERMEDIATE: Event 3 – AFL’s Snatch Ladder

For Max Load (1 min per station):

1 Snatch

M- 40kg/F- 20kg – M- 50kg/F- 25kg – M- 55kg/F- 30kg – M- 60kg/F- 35kg – M- 65kg/F- 40kg – M- 70kg/F- 43kg – M-75kg/F- 45kg – M-80kg/F- 48kg – M-85kg/F- 51kg – M-90kg/F- 55kg – M-95kg/F- 57kg – M-100kg/F- 60kg

Score = Load

BEGINNER: Event 3 – AFL’s Snatch Ladder

For Max Load (1 min per station):
1 Snatch

M- 25kg/F- 15kg – M- 30kg/F- 18kg – M- 35kg/F- 20kg – M- 40kg/F- 25kg – M- 45kg/F- 27kg – M- 50kg/F- 30kg – M-55kg/F- 32kg – M-60kg/F- 35kg – M-65kg/F- 37kg – M-70kg/F- 40kg – M-75kg/F- 42kg – M-80kg/F- 45kg

Score = Load

LITE Options:
%1RM Guideline for teh 12 stations – 50% – 55% – 60% – 65% -70% – 75% – 80% – 85% -90% – 95% – 95%-100% – 97%-103%
Choose level based on last load successfully lifted
Rx – 120/78kg
Level1 – 115/75kg
Level2 – 110/71kg
Level3 – 105/68kg
Level4 – 100/65kg
Intermediate ECC – Int1 95/57kg
Beginner ECC – Beg1 – 75/42kg
Beg2 – 55/30kg
Beg3 – 40/20kg

then…

2) Snatch (any) (60kg/40kg) – AMRAP 5 min

Score = Total Reps

LITE Options:
Int1 – 55/38kg
Int2 – 50/35kg
Int3 – 47kg/32kg
Beg1 – 40/28kg
Beg2 – 30/20kg
Beg3 – 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 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!

Coach Garric on today’s Workout … Event 2A and 2B – at our #DVSN @EastCapeChamps – Head Judge Lawrence judging!

www.eastcapechamps.co.za 

_________________________________________

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 #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 050923

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 and Set-up for all movements below!!

Score = For Quality

then…

2) Today we will complete this workout (2A and 2B) TWICE – Rest 5 -8 min between the 1st and 2nd attempt!… Record your best score!!

INDIVIDUAL WORKOUTS DVSN ECC 2023
https://eastcapechamps.co.za/2023-workouts/

You can view the FLOW and MOVEMENT STDS AT THE LINK ABOVE OR HERE: https://youtu.be/CxLoICShA78

RX Event 2A & 2B – Function Warehouse Skills Gauntlet

Event 2A

FT:
10m (Unbroken 5m) HS walk, 1 freestanding HSPU (1m x 1m) (on abmat)
1 freestanding HSPU (1m x 1m) (on abmat), 10m (Unbroken 5m) HS walk
5m HS Walk – up stairs down ramp
HS Walk piroutte 180 deg (in 2m x 2m)
5m HS Walk – up ramp down stairs
HS Piroutte 360 degree (in 2m x 2m)
10 SU Crossovers
10 DU Crossovers
10 Single-leg Khrennikov DU

TC – 3 min

Score = Time or TC plus 1 sec/Rep missed

1 min Transition …

Event 2B

AMRAP 3 min:
20/14 cal Rower
15 WB GHD SU (9.1kg/6.3kg)
1 Peg Board Ascent
AMRAP:
3x Horizontal Box Traverse with 2 pirouttes (3x 228cm)
2 Pullovers

Score = AMRAP

Notes:
Peg Board – 1 Rep
Hor Box Trav – includes pirouttes at ends of the box (2 in 3 lenths) – 5 reps

INTERMEDIATE (Int3): Event 2A & 2B – Function Warehouse Skills Gauntlet

Event 2A

FT:
5m HS walk, 5 sec HS Hold (1m x 1m)
5m HS walk, 5 sec HS Hold (1m x 1m)
5m HS Walk – over bumpers 10kg
5m HS Walk – over bumpers 10kg
10 SU Crossovers
10 DU
10 Khrennikov Single-leg SU
HSW 180 degree (around cone)

TC – 3 min

Score = Time or TC plus 1 sec/Rep missed

1 min Transition …

NB – HSW – 1m unbroken

INTERMEDIATE (Int3): Event 2B

AMRAP 3 min:

20/14 cal Rower
10 GHD SU
6 Peg Board Pull-ups
AMRAP:
2 Horizontal Box Traverse (2x 228cm)
3 T2B

Score = AMRAP

NB – Horizontal Box Traverse – drop off no turn

BEGINNER (Beg2): Event 2A & 2B – Function Warehouse Skills Gaunlet

Event 2A

FT:
9 No-Step Wall Walks
2x 360 Deg Circle Walk Left (51cm)
2x 360 Deg Circle Walk Right (51cm)
30 SU

TC – 3 min

Score = Time or TC plus 1 sec/Rep missed

1 min Transition …

BEGINNER (Beg2): Event 2B

AMRAP 3 min:
15/10 cal Rower
10 Sit-Ups
20 sec Cumulative Peg Board Hold
AMRAP:
10m (5m x2) Crab Walk
5 Hanging Knee Raises

Score = AMRAP

LITE options:
Class sub – Longitudinal Pull-up bar Hold at wall
To further assist band under bottom!
Scale further as needed for B3 or make more challenging for B1

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!

Individual Swimming Event 1 at our #DVSN @EastCapeChamps

www.eastcapechamps.co.za 

_________________________________________

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 #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 310823

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) DB (x2) Thruster 3 – E2ndMon2ndm for 10 min (5 Rnds build Max Day)

Score = Heaviest Load

CFA Lite Options:
Keep loading so that great form maintained

Then…

2) INDIVIDUAL WORKOUTS DVSN ECC 2023 (https://eastcapechamps.co.za/2023-workouts/)

Adapted Event 1 – Nutritech’s Thruster/Swim

5 Rounds of the following FT:
20 DB Thrusters (22.5kg/15kg)
500m Run (Sub for 100m Swim)

TC – 20 min

Score = Time/TC plus 1 sec/Rep missed

NB – Dropping DB is a 5 Burpee penalty

CFA Lite Options:
Int1/2 – same Rx
Int3 (ECC Int) – 20/10kg
Beg1 (ECC Beg) – 15/10kg; 400m Run
Beg2 – 10/7kg; 400m Run
Beg3 – 7.5/5kg; 300m Run

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!