Featured Image – Over the next week we test the rest of the CrossFit Games Finals Individual Workouts!! ENJOY!!!!

(Images courtesy of CrossFit, Inc.)

Our 7th #DVSN @EastCapeChamps takes place from 1-3 September 2023…

*1 Sept (Fri) Individuals
*2, 3 Sept (Sat/Sun) Teams

Early Bird Registration (includes Shirt) – Closes 31 July 2023
Late Registration (no shirt, unless we have extras) – Closes 26 August 2023 24:00.

Full details at www.eastcapechamps.co.za 

Rebel Elite Fitness sponsored a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! View he Rebel C2 Rower Raffle at the following link: https://www.instagram.com/reel/CvhTNZcgHre/?igshid=MzRlODBiNWFlZA==

A MASSIVE THANK YOU TO REBEL ELITE FITNESS!!!!!!

_________________________________________

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 – 210823

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 Bar Muscle-ups

Score = For Quality

then…

2) CrossFit Games 2013 Individuals – https://games.crossfit.com/workouts/games/2023?division=2

HELENA

3 rounds for time:
400-meter run
12 bar muscle-ups
21 dumbbell snatches (22,5kg/15kg)

Time cap: 11 minutes

Extended CFA class cap – 20 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:
Rx – DB 22.5/15kg
L2 – 10 B-MU
L4 – 8 B-MU
Int1 – 6 B-MU
Int2 – 20/15kg, 8 B-MU (R/B)
Int3 – 20/12kg, 8 B-MU (P/G)
Beg1 – 15/10kg, 12 PU (P/G), 12 PU/Kns up, Ts dwn
Beg2 – 10/7kg, 12 RR (1/0.5m), 12/8 Kns up, Ts dwn
Beg3 – 300m Run, 7/5kg, 12 RR (0.5/0m), 8 Kns up, Ts dwn/12 PU(kns)

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!

Featured Image – Over the next 2 weeks we test the CrossFit Games Finals Individual Workouts!! ENJOY!!!!

(Images courtesy of CrossFit, Inc.)

Our 7th #DVSN @EastCapeChamps takes place from 1-3 September 2023…

*1 Sept (Fri) Individuals
*2, 3 Sept (Sat/Sun) Teams

Early Bird Registration (includes Shirt) – Closes 31 July 2023
Late Registration (no shirt, unless we have extras) – Closes 26 August 2023 24:00.

Full details at www.eastcapechamps.co.za 

Rebel Elite Fitness sponsored a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! View he Rebel C2 Rower Raffle at the following link: https://www.instagram.com/reel/CvhTNZcgHre/?igshid=MzRlODBiNWFlZA==

A MASSIVE THANK YOU TO REBEL ELITE FITNESS!!!!!!

_________________________________________

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 – 190823

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) 20 min Practice Sandbag Cleans to Shoulder with SB squats (outside in courtyard)
or
BB to back rack from floor if using a BB!

Score = For Quality

If you need a heavier SB… band them together

Then…

2) CrossFit Games 2013 Individuals – https://games.crossfit.com/workouts/games/2023?division=2

Adapted SKI-BAG… for CrossFit Algoa class…

PULL-UP-SKI BAG

For time:
40 Kipping Pullups
30 Sandbag squats (90kg/56kg)
30 Kipping Pullups
20 Sandbag squats (90kg/56kg)

Time cap: 6 minutes (Benchmark time at TC but continue until you finish w an extended cap of 12 min if needed)

Score = Time/TC plus 1 sec/Rep missed

LITE Options:
Sandbag sub – You can use a singke DB/KB/Bumper/D-ball/Med ball or use a BB and do Back Squat from floor but on heavier loading below (ie. Transition front to back rack)
RX SB 90/55kg BB sub 100/60kg
L2 – SB 80/52kg / BB sub 90/55kg
Int1 – 36,26 PU; SB 70/50kg / BB sub 80/52kg
Int2 – 34,24 PU; SB 65/45kg / BB sub 70/50kg
Int3 – 32,22 PU; SB 60/40kg / BB sub 65/45kg
Beg1 – 40,30 RR (0.5/0m); SB 45/30kg / BB 55/35kg
Beg2 – 35,25 RR (0/-0.5m); SB 30/20kg / BB sub 40/25kg
Beg3 – 30,20 RR (-0.5/-1m); SB 25/15kg / BB sub 30/20kg

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!

Featured Image – Over the next 2 weeks we test the CrossFit Games Finals Individual Workouts!! ENJOY!!!!

(Images courtesy of CrossFit, Inc.)

Our 7th #DVSN @EastCapeChamps takes place from 1-3 September 2023…

*1 Sept (Fri) Individuals
*2, 3 Sept (Sat/Sun) Teams

Early Bird Registration (includes Shirt) – Closes 31 July 2023
Late Registration (no shirt, unless we have extras) – Closes 26 August 2023 24:00.

Full details at www.eastcapechamps.co.za 

Rebel Elite Fitness sponsored a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! View he Rebel C2 Rower Raffle at the following link: https://www.instagram.com/reel/CvhTNZcgHre/?igshid=MzRlODBiNWFlZA==

A MASSIVE THANK YOU TO REBEL ELITE FITNESS!!!!!!

_________________________________________

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 – 180823

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) 20 min Practice Sandbag Cleans to Shoulder with SB squats (outside in courtyard)
or
BB to back rack from floor if using a BB!

Score = For Quality

If you need a heavier SB… band them together

Then…

2) CrossFit Games 2013 Individuals – https://games.crossfit.com/workouts/games/2023?division=2

Adapted SKI-BAG… for CrossFit Algoa class…

PULL-UP-SKI BAG

For time:
40 Kipping Pullups
30 Sandbag squats (90kg/56kg)
30 Kipping Pullups
20 Sandbag squats (90kg/56kg)

Time cap: 6 minutes (Benchmark time at TC but continue until you finish w an extended cap of 12 min if needed)

Score = Time/TC plus 1 sec/Rep missed

LITE Options:
Sandbag sub – You can use a singke DB/KB/Bumper/D-ball/Med ball or use a BB and do Back Squat from floor but on heavier loading below (ie. Transition front to back rack)
RX SB 90/55kg BB sub 100/60kg
L2 – SB 80/52kg / BB sub 90/55kg
Int1 – 36,26 PU; SB 70/50kg / BB sub 80/52kg
Int2 – 34,24 PU; SB 65/45kg / BB sub 70/50kg
Int3 – 32,22 PU; SB 60/40kg / BB sub 65/45kg
Beg1 – 40,30 RR (0.5/0m); SB 45/30kg / BB 55/35kg
Beg2 – 35,25 RR (0/-0.5m); SB 30/20kg / BB sub 40/25kg
Beg3 – 30,20 RR (-0.5/-1m); SB 25/15kg / BB sub 30/20kg

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 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 and 5th in 2019. 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 – Over the next 2 weeks we test the CrossFit Games Finals Individual Workouts!! ENJOY!!!!

(Images courtesy of CrossFit, Inc.)

Our 7th #DVSN @EastCapeChamps takes place from 1-3 September 2023…

*1 Sept (Fri) Individuals
*2, 3 Sept (Sat/Sun) Teams

Early Bird Registration (includes Shirt) – Closes 31 July 2023
Late Registration (no shirt, unless we have extras) – Closes 26 August 2023 24:00.

Full details at www.eastcapechamps.co.za 

Rebel Elite Fitness sponsored a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! View he Rebel C2 Rower Raffle at the following link: https://www.instagram.com/reel/CvhTNZcgHre/?igshid=MzRlODBiNWFlZA==

A MASSIVE THANK YOU TO REBEL ELITE FITNESS!!!!!!

_________________________________________

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 – 170823

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 Movements and setup below

Score = For Quality

then…

2) CrossFit Games 2013 Individuals – https://games.crossfit.com/workouts/games/2023?division=2

THE ALPACA REDUX

All for time:

38.4m Sled push (drop 2x KB e 12.8m) – 12.8m 192/144kg, 12.8m 128/96kg 64/48kg, 12.8m 128/96kg

Then 3 rounds of:
2 legless rope climbs (4.57m from sit, climb down decent to sit)
Run 12.8m
12 kettlebell clean and jerks (32kgx2/24kgx2)
12.8m sled push, starting with two kettlebells* (53/70 lb)
Run back 12,8m, Run 25.6m

*Add two kettlebells to the sled after each round.

Time cap: 18 minutes (Class 25 min)

Score = Time/TC plus 1 sec/Rep missed

LITE Options:
Loads in sled (EXCLUDES sled of 35kg)
6x KB (32/24kg)
RC (4.57m)
NB – class use Bmprs 2 load sleds not KB
KB CJ from hang
M – Sled 35kg plus 192kg (32kgx6) 12.8m, Sled 35kg plus 128kg (32kgx4) 12.8m, Sled 35kg plus 64kg (32kgx2) 12.8m
W – Sled 35kg plus 144kg (24kgx6) 12.8m, Sled 35kg plus 96kg (24kgx4) 12.8m, Sled 35kg plus 48kg (24kgx2) 12.8m
Prowler High Bar push (mid height)
RX class Sl 35kg, 120/65kg-100/50kg-80/40kg
Int1 – Sl 35kg, 100/50kg-80/40kg-60/30kg; 1.5 LL-RC; 28×2/20x2kg
Int2 – Sl same I1; 3x Half LL-RC – no jump; 24×2/16x2kg
Int3 – Sl same I1; 12x LL R-PU or 2x 2 Pulls RC(no jump); 24×2/16x2kg
Beg1 – Sl 35kg, 80/40kg-60/30kg-50/20kg; 12 R/Pulls–Ly2S (hips/legs str); 16kgx2/12kgx2
Beg2 – 12 R/Pulls–Ly2S (legs str); 12kgx2/8kgx2
Beg3 – Sl 35kg, 50/20kg-40/10kg-30/0kg; 12 R/Pulls–Ly2S (squat); 8kgx2/5kgx2

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 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 and 5th in 2019. 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 – Over the next 2 weeks we test the CrossFit Games Finals Individual Workouts!! ENJOY!!!!

(Images courtesy of CrossFit, Inc.)

Our 7th #DVSN @EastCapeChamps takes place from 1-3 September 2023…

*1 Sept (Fri) Individuals
*2, 3 Sept (Sat/Sun) Teams

Early Bird Registration (includes Shirt) – Closes 31 July 2023
Late Registration (no shirt, unless we have extras) – Closes 26 August 2023 24:00.

Full details at www.eastcapechamps.co.za 

Rebel Elite Fitness sponsored a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! View he Rebel C2 Rower Raffle at the following link: https://www.instagram.com/reel/CvhTNZcgHre/?igshid=MzRlODBiNWFlZA==

A MASSIVE THANK YOU TO REBEL ELITE FITNESS!!!!!!

_________________________________________

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 – 160823

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

CrossFit Games 2013 Individuals – https://games.crossfit.com/workouts/games/2023?division=2

1) Practice 30 min:

Handstand walk plus (ramp up/down) & LITE variations below
Free-standing handstand push-ups & LITE variations below
Unbroken obstacle steps to a 180° pirouette (3mx 41cm high) & LITE variations below
Pull-overs & LITE variations below

Score = For Quality

then…

2) CrossFit Games 2013 Individuals – https://games.crossfit.com/workouts/games/2023?division=2

INVERTED MEDLEY

For time:

30-foot (9.1m) unbroken handstand walk over the ramp (ramp up/down)

8 free-standing handstand push-ups

Unbroken obstacle steps to a 180° pirouette (3mx 41cm high)

16 pull-overs

Unbroken obstacle steps to a 360° pirouette (3mx 41cm high)

8 free-standing handstand push-ups

30-foot (9.1m) unbroken handstand walk over the ramp (ramp up/down)

Time cap: 7 minutes (For Benchmark Score but practice until 15min or until completed)

Score = Time/TC plus 1 sec/Rep missed

LITE Options:
FS- HSPU – perform 8 over 9m… 1m apart onto 1x abmat
Int1 – unbroken – down 2m plus 5m flat; 6 FS-HSPU at wall (1 abm-can break); down steps to 180 deg pirr; 10 Pullovers then Return
Int2 – down 2m, break 4 m; 6 FS-HSPU at wall (2 abm-can break); 3 m w 1x pirr; 10 pull to invert (no over), then Return
Int3 – 9m (can break); 4 FS-HSPU at wall (2 abm-can break); 3 m w 90deg turn; 10 T2B then Return
Beg1 – At wall (27 weight shifts); 5 Kick up, lower down (1/2abm); box 180 deg circle walk (ft on box); 16 HLR then Return
Beg2 – Piked Opp Sh taps (51cm, 27); 8 Ppu (51cm/flr) ; box 180 deg circle walk (ft on 51cm/flr); 16 HKR then Return
Beg3 – Piked Hold (ft floor – Opp sh taps 27) ; 8 Ppu (Flr/kns); box 180 deg circle walk (ft on Flr/kns); 16 1x leg HKR then Return

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 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 and 5th in 2019. 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 – Over the next 2 weeks we test the CrossFit Games Finals Individual Workouts!! ENJOY!!!!

(Images courtesy of CrossFit, Inc.)

Our 7th #DVSN @EastCapeChamps takes place from 1-3 September 2023…

*1 Sept (Fri) Individuals
*2, 3 Sept (Sat/Sun) Teams

Early Bird Registration (includes Shirt) – Closes 31 July 2023
Late Registration (no shirt, unless we have extras) – Closes 26 August 2023 24:00.

Full details at www.eastcapechamps.co.za 

Rebel Elite Fitness sponsored a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! View he Rebel C2 Rower Raffle at the following link: https://www.instagram.com/reel/CvhTNZcgHre/?igshid=MzRlODBiNWFlZA==

A MASSIVE THANK YOU TO REBEL ELITE FITNESS!!!!!!

_________________________________________

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 – 150823

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

CrossFit Games 2013 Individuals – https://games.crossfit.com/workouts/games/2023?division=2

1) Practice – Tyre Flip Intro or Power Cleans (Al and Beg2/3)

Score = For Quality

then…

2) CrossFit Games 2013 Individuals

https://games.crossfit.com/workouts/games/2023?division=2

PIG CHIPPER

For time:
10 Pig flips
25 chest-to-bar pull-ups
50 toes-to-bars
100 wall-ball shots (9.1kg/6.3kg – 9/10 feet)
50 toes-to-bars
25 chest-to-bar pull-ups
10 Pig flips

Time cap: 18 minutes (Extended TC 25 min for class – benchmark score is at Time cap)

Score = Time/TC plus 1 sec/Rep missed

LITE Options:
Rx sub Tyre Flip 270kg/180kg
If no pig/tyre – Sub is Power Clean RX 120/80kg
L2 – 110/70kg; 22 C2B; 44 T2B
L3 – 100/65kg; 20 C2B; 40T2B
L4 – 95/62kg; 18 C2B; 36 T2B
Int1 – 12 reps 180/90kg or 10 PC 90/58kg; 25 PU; 36 T2B
Int2 – 10 reps 180/90kg or 10 PC 80/52kg; 22 PU; 32 T2B
Int3 – 8 reps 180/90kg or 10 PC 75/45kg; 20 PU; 28 T2B; WB (9.1/6.3kg to 9/8ft)
Beg1 – 90/50kg or PC or 10 PC 60/35kg; 20 C2B PU (P/G); 40 HLR; WB (6.3/4.5kg to 10/9ft).
Beg2 – 10 PC 45/30kg; 20 RR (1.5/1m); 40 HKR; 80 WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm)
Beg3 – 10 PC 30/20kg; 20 RR (1/0.5m); 40 1 Legged HKR or seated K2C; 60 WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm)

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 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 and 5th in 2019. 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 – Over the next 2 weeks we test the CrossFit Games Finals Individual Workouts!! ENJOY!!!!

(Images courtesy of CrossFit, Inc.)

Our 7th #DVSN @EastCapeChamps takes place from 1-3 September 2023…

*1 Sept (Fri) Individuals
*2, 3 Sept (Sat/Sun) Teams

Early Bird Registration (includes Shirt) – Closes 31 July 2023
Late Registration (no shirt, unless we have extras) – Closes 26 August 2023 24:00.

Full details at www.eastcapechamps.co.za 

Rebel Elite Fitness sponsored a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! View he Rebel C2 Rower Raffle at the following link: https://www.instagram.com/reel/CvhTNZcgHre/?igshid=MzRlODBiNWFlZA==

A MASSIVE THANK YOU TO REBEL ELITE FITNESS!!!!!!

_________________________________________

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 – 140823

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

CrossFit Games 2013 Individuals – https://games.crossfit.com/workouts/games/2023?division=2

For the first event RIDE, we will adapt to suite class!

AMRAP 40 min of:
*1500m Air Bike or 600m Run
50 Alternating Step-ups (51cm)
40 SDHP (20kg/12kg) or 400m Row

Score = Total Reps

10 m = 1 Rep
*NB – for class (share the bike so fit in the bike as and when you can)

LITE Options:
150 reps for the Bike and 150 reps for the 600m Run for today
Use bumpers to set step height if needed
Int1/2/3 – 35 min
Beg1 – 30 min; S-Up 40cm; 16/10kg
Beg2 – 25 min; S-Up 30cm; 12/8kg
Beg3 – 20 min; S-Up 20cm; 8/5kg

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 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 and 5th in 2019. 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 – This week we test the CrossFit Games Finals Age Group workouts!! ENJOY!!!!

(Images courtesy of CrossFit, Inc.)

Our 7th #DVSN @EastCapeChamps takes place from 1-3 September 2023…

*1 Sept (Fri) Individuals
*2, 3 Sept (Sat/Sun) Teams

Early Bird Registration (includes Shirt) – Closes 31 July 2023
Late Registration (no shirt, unless we have extras) – Closes 26 August 2023 24:00.

Full details at www.eastcapechamps.co.za 

Rebel Elite Fitness sponsored a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! View he Rebel C2 Rower Raffle at the following link: https://www.instagram.com/reel/CvhTNZcgHre/?igshid=MzRlODBiNWFlZA==

A MASSIVE THANK YOU TO REBEL ELITE FITNESS!!!!!!

_________________________________________

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 – 120823

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

2023 CrossFit Games Age Group Finals https://games.crossfit.com/workouts/games/2023?division=18

1) CrossFit Algoa’s Modified ENDURE THE COLISEUM

For time:

50 Horizontal Kipping Ring Rows
500 m Run
75 double-unders
50 Horizontal Kipping Ring Rows
500 m Run
75 double-unders

Time cap: 18 minutes

Score = Time/TC plus 1 sec/Rep missed

LITE Options:

Rx RR – vertical straps w body horizontal when arms locked out (use a box to elevate feet). Kipping allowed and suggested!!

Int1 – 50 RR (1.5m/1m); 70 DU

Int2 – 45 RR (1.5/1m); 65 DU

Int3 – 50 RR (1/0.5m); 60 DU

Beg1 – 50 RR (0.5/0m); 75 SU, 400m Run

Beg2 – 45 RR (0/-0.5m); 70 SU, 350m Run

Beg3 – 40 RR (-0.5/-1m); 60 SU, 250m Run

Then…

FINAL POSITIONS

For time:

20 bar muscle-ups

30 alternating dumbbell squat snatches (32/22.5kg)

Time cap: 6 minutes

Score = Time/TC plus 1 sec/Rep missed

LITE Options:

RX – no power snatch plus OHS, no stopping on decent

Rest can power snatch plus OHS with pausing if needed!

Int1 – 15 B-Mup; 25/20kg

Int2 – 15 B/Mup (R/B); 22.5/15kg

Int3 – 15 B/Mup (P/G); 20/12kg

Beg1 – 20 PU (P/G); 15/10kg

Beg2 – RR (1/0.5m); 12/7.5kg

Beg3 – RR (0.5/0m); 7.5/5kg

RX Loading and variations for Masters/Teens(will count as RX on Itensity):

Women 65+: 20 chest-to-bar pull-ups, 45 dumbbell power snatches (15kg)

Men and Women 60-64, and Men 65+: 10 bar muscle-ups, 45 dumbbell power snatches (22.5/15kg)

Boys and Girls 14-15, and Men and Women 50-59: dumbbell squat snatches (22.5/15kg)

Boys and Girls 16-17, and Men and Women 35-49: dumbbell squat snatches (32/22.5kg)

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 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 and 5th in 2019. 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 – This week we test the CrossFit Games Finals Age Group workouts!! ENJOY!!!!

(Images courtesy of CrossFit, Inc.)

Our 7th #DVSN @EastCapeChamps takes place from 1-3 September 2023…

*1 Sept (Fri) Individuals
*2, 3 Sept (Sat/Sun) Teams

Early Bird Registration (includes Shirt) – Closes 31 July 2023
Late Registration (no shirt, unless we have extras) – Closes 26 August 2023 24:00.

Full details at www.eastcapechamps.co.za 

Rebel Elite Fitness sponsored a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! View he Rebel C2 Rower Raffle at the following link: https://www.instagram.com/reel/CvhTNZcgHre/?igshid=MzRlODBiNWFlZA==

A MASSIVE THANK YOU TO REBEL ELITE FITNESS!!!!!!

_________________________________________

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 – 110823

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

2023 CrossFit Games Age Group Finals https://games.crossfit.com/workouts/games/2023?division=18

1) CrossFit Algoa’s Modified ENDURE THE COLISEUM

For time:

50 Horizontal Kipping Ring Rows
500 m Run
75 double-unders
50 Horizontal Kipping Ring Rows
500 m Run
75 double-unders

Time cap: 18 minutes

Score = Time/TC plus 1 sec/Rep missed

LITE Options:

Rx RR – vertical straps w body horizontal when arms locked out (use a box to elevate feet). Kipping allowed and suggested!!

Int1 – 50 RR (1.5m/1m); 70 DU

Int2 – 45 RR (1.5/1m); 65 DU

Int3 – 50 RR (1/0.5m); 60 DU

Beg1 – 50 RR (0.5/0m); 75 SU, 400m Run

Beg2 – 45 RR (0/-0.5m); 70 SU, 350m Run

Beg3 – 40 RR (-0.5/-1m); 60 SU, 250m Run

Then…

FINAL POSITIONS

For time:

20 bar muscle-ups

30 alternating dumbbell squat snatches (32/22.5kg)

Time cap: 6 minutes

Score = Time/TC plus 1 sec/Rep missed

LITE Options:

RX – no power snatch plus OHS, no stopping on decent

Rest can power snatch plus OHS with pausing if needed!

Int1 – 15 B-Mup; 25/20kg

Int2 – 15 B/Mup (R/B); 22.5/15kg

Int3 – 15 B/Mup (P/G); 20/12kg

Beg1 – 20 PU (P/G); 15/10kg

Beg2 – RR (1/0.5m); 12/7.5kg

Beg3 – RR (0.5/0m); 7.5/5kg

RX Loading and variations for Masters/Teens(will count as RX on Itensity):

Women 65+: 20 chest-to-bar pull-ups, 45 dumbbell power snatches (15kg)

Men and Women 60-64, and Men 65+: 10 bar muscle-ups, 45 dumbbell power snatches (22.5/15kg)

Boys and Girls 14-15, and Men and Women 50-59: dumbbell squat snatches (22.5/15kg)

Boys and Girls 16-17, and Men and Women 35-49: dumbbell squat snatches (32/22.5kg)

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 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 and 5th in 2019. 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 – This week we test the CrossFit Games Finals Age Group workouts!! ENJOY!!!!

(Images courtesy of CrossFit, Inc.)

Our 7th #DVSN @EastCapeChamps takes place from 1-3 September 2023…

*1 Sept (Fri) Individuals
*2, 3 Sept (Sat/Sun) Teams

Early Bird Registration (includes Shirt) – Closes 31 July 2023
Late Registration (no shirt, unless we have extras) – Closes 26 August 2023 24:00.

Full details at www.eastcapechamps.co.za 

Rebel Elite Fitness sponsored a C2 Rower to help get our Owner and Head Coach, Dave Levey to his 5th CrossFit Games Finals!!! View he Rebel C2 Rower Raffle at the following link: https://www.instagram.com/reel/CvhTNZcgHre/?igshid=MzRlODBiNWFlZA==

A MASSIVE THANK YOU TO REBEL ELITE FITNESS!!!!!!

_________________________________________

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 – 100823

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

2023 CrossFit Games Age Group Finals https://games.crossfit.com/workouts/games/2023?division=18

1) Practice Pistols/GHD Sit-ups/T2B

Score = For Quality

then…

2) GYMNASTICS CHIPPER

2023 CrossFit Games Masters Finals

https://games.crossfit.com/workouts/games/2023?division=18

For time:

48-foot (14.6m) Unbroken handstand walk
30 box jumps (76cm/61cm)
30 GHD sit-ups
30 single-leg squats
30 toes-to-bars
30 single-leg squats
30 GHD sit-ups
30 box jumps (76cm/61cm)
48-ft (14.6m) Unbroken handstand walk

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep missed

Nb- S-Leg Squat – 5 without putting foot down & foot cannot go behind weight bearing foot

LITE Options:

Ghd SU sub W-Sit-up 22.5/15kg

Int1 – 12m HSW (can break), 26 T2B, 26 GHD SU or 30 W-SU (20/12kg)

Int2 – 10m HSW (can break), 23 T2B, 26 GHD SU or 30 W-SU (15/10kg)

Int3 – 8m HSW (can break) or 3 WW, BJ (61/51cm), 20 GHD SU or 30 W-SU (15/10kg), 20 T2B

Beg1 – 3 Half WW, B-Step up (61/51cm), 30 W-SU (12/8kg), 30 HLR, S-leg squats (bench just above hor)

Beg2 – 3x 1-Step Ww, B-Step up (51/41cm), 30 W-SU (7.5/2.5kg), HKR, Lunges (alt)

Beg3 – 3 WormW, B-Step up (41/30cm), Seated K2C, Static Lunges (20)

EXTRAS

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

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave 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 and 5th in 2019. 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!