Feature Image – Our 8 Week Self Defence starts 1st week of September! For more info click here ➡️ https://crossfitalgoa.com/8-wk-self-defence-program/

——————————-——————————-——————————-——————————-

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

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)  

ONLINE WHITEBOARD/COACHING – 180826

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

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

RX, LITE and HOME WOD

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

1) Mix as you please, For time: 

Row 3000 meters

Run 3000 meters

TC – 25 min

Score = Time/TC plus 1sec/rep missed

LITE:

Row sub SDHP 20/12kg, 10m = 1 Rep

Beg1 – 2500m; SDHP 250 (16/10kg)

Beg2 – 2000m; SDHP 200 (12/8kg)

Beg3 – 1500m; SDHP 150 (8/5kg)

Then…

2) Complete FT:

70 T2B

TC – 5

Score = Time/TC plus 1 sec/rep missed

LITE:
Int1 –  60 T2B
Int2 – 55 T2B
Int3 – 50 T2B
Beg1 – 70 HLR
Beg2 – 60 HKR
Beg3 – 60 1x HKR

EXTRAS

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

COMPETITORS PROGRAM (AFL TRAINING)

Dave has qualified 7x for the CrossFit Games and has competed 6 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/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Feature Image – Our 8 Week Self Defence starts 1st week of September! For more info click here ➡️ https://crossfitalgoa.com/8-wk-self-defence-program/

——————————-——————————-——————————-——————————-

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

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)  

ONLINE WHITEBOARD/COACHING – 170826

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

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

RX, LITE and HOME WOD

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

https://games.crossfit.com/workouts/

1) Front Squat 3 (80% 1RM) – E2ndMon2ndM for 10 min (5 Rnds)

Score = Load

LITE:

Keep loading so that great form is maintained!

Then…

2) Practice for 15-20 min – choose the movements below, depending on your level of scaling!

Score = For Quality

Then…

3) CFG26 – Event 19: Roll to Support AMRAP

As many reps as possible in 5 minutes of:

4 forward rolls to support

3 backward rolls to support

Score = Total Reps

See the last slide at this link for the movement: https://www.instagram.com/p/DbEwHoVmGZ1/?img_index=4&igsh=MWpoNnoyemY3MXN6Ng==

LITE:

L1 – Rings-  1 Muscle up, forward roll to support,  Low Rings – Backward roll,to support using legs on floor as needed https://www.instagram.com/reel/DbvWK4hxumH/?igsh=MTdzdTkyb3IwN2hxbw==

L2 – Rings-  1 Muscle up, forward roll to support,  Low Rings – Backward roll, land on feet, jump to neutral hold

L3 – Rings-  1 Muscle up, forward roll out, Bar – pullover plus 3 dips

L4 – Rings – 1 Muscle up, forward roll out to 5 sec hang, Pull to invert hang to rear tuck lever, return (skin the cat)

Int1 – On Bar – 2 B-MU (R/B)),Pull to Invert Hang 10s, Lower bar- Dip to 10sec Neutral Hold- 4 Dips (band bb in rack), forward roll out

Int2 – On Bar – 2 B-MU (B/P); On lower bar –  Jump to Invert Hang 10s, Jump Dip to 10sec Neutral Hold, 2 Dips (band bb in rack)

Int3 – On Bar – 2 B-MU (P/G), On lower bar – Jump to Invert Hang 7sec, Jump Dip to 7 sec Neutral Hold, 2 Dips (band bb in rack)

Beg1 – On Bar – 3 C2B PU (P/G),On lower bar –  Jump to Invert Hang 5sec, Jump Dip to 5sec Neutral Hold, Lower down (band bb in rack)

Beg2 – On Bar – 3 Jumping PU (mid forearm), 10 sec tuck Hang, On Parr. – 10 sec neutral hold (leg Str), 3 Dips (Str)

Beg3 – On Bar – 5 RR (0/0,25m), 5 sec tuck Hang, On Parr. – 10 sec neutral hold (legs bnt ), 3 Dips (Bnt)

EXTRAS

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

COMPETITORS PROGRAM (AFL TRAINING)

Dave has qualified 7x for the CrossFit Games and has competed 6 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/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Feature Image – Our 8 Week Self Defence starts 1st week of September! For more info click here ➡️ https://crossfitalgoa.com/8-wk-self-defence-program/

——————————-——————————-——————————-——————————-

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

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)  

ONLINE WHITEBOARD/COACHING – 150826

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

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

RX, LITE and HOME WOD

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

https://games.crossfit.com/workouts/

1) EMOM for 10 min:

Min 1-5 – Power Snatch, Rest 20 sec, Squat Snatch

Min 6-10 – Squat Snatch

Score = Load (Note Max Load on PS and SS – record highest under load)

NB- If you do not have a 1RM use the above loading achieved to determine your loads. Use your max above as your max but add 5% to each of the guidelines percentages below!

Then…

2) CFG26 Finals –

Event 15: 2020 Speed Snatch

For time:

3 snatches (1-minute cap)

♀145 – 150 – 155 lb (65-68-70kg)

♂  225 – 235 – 245 lb (102-106-111kg)

TC – 1 min

Score = Time/TC plus 1 sec/rep missed

Guideline on loading – 70%-75%-80% of 1RM

Then…

For time:

3 snatches (2-minute cap)
♀ 160 – 165 – 170 lb (73 – 75 – 77 kg)
♂ 245 – 255 – 265 lb (111 – 116 – 120 kg)

TC – 2 min

Score = Time/TC plus 1 sec/rep missed

Guideline on loading – 80%-82.5%-85% of 1RM

Then…

For time:

3 snatches (3-minute cap)
♀ 175 – 180 – 185 lb (79 – 82 – 84 kg)
♂ 265 – 275 – 285 lb (120 – 125 – 129 kg)

TC – 3 min

Score = Time/TC plus 1 sec/rep missed

Guideline on loading – 85%-87.5%-90% of 1RM

EXTRAS

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

COMPETITORS PROGRAM (AFL TRAINING)

Dave has qualified 7x for the CrossFit Games and has competed 6 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/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Feature Image – Our 8 Week Self Defence starts 1st week of September! For more info click here ➡️ https://crossfitalgoa.com/8-wk-self-defence-program/

——————————-——————————-——————————-——————————-

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

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)  

ONLINE WHITEBOARD/COACHING – 140826

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

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

RX, LITE and HOME WOD

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

https://games.crossfit.com/workouts/

1) EMOM for 10 min:

Min 1-5 – Power Snatch, Rest 20 sec, Squat Snatch

Min 6-10 – Squat Snatch

Score = Load (Note Max Load on PS and SS – record highest under load)

NB- If you do not have a 1RM use the above loading achieved to determine your loads. Use your max above as your max but add 5% to each of the guidelines percentages below!

Then…

2) CFG26 Finals –

Event 15: 2020 Speed Snatch

For time:

3 snatches (1-minute cap)

♀145 – 150 – 155 lb (65-68-70kg)

♂  225 – 235 – 245 lb (102-106-111kg)

TC – 1 min

Score = Time/TC plus 1 sec/rep missed

Guideline on loading – 70%-75%-80% of 1RM

Then…

For time:

3 snatches (2-minute cap)
♀ 160 – 165 – 170 lb (73 – 75 – 77 kg)
♂ 245 – 255 – 265 lb (111 – 116 – 120 kg)

TC – 2 min

Score = Time/TC plus 1 sec/rep missed

Guideline on loading – 80%-82.5%-85% of 1RM

Then…

For time:

3 snatches (3-minute cap)
♀ 175 – 180 – 185 lb (79 – 82 – 84 kg)
♂ 265 – 275 – 285 lb (120 – 125 – 129 kg)

TC – 3 min

Score = Time/TC plus 1 sec/rep missed

Guideline on loading – 85%-87.5%-90% of 1RM

EXTRAS

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

COMPETITORS PROGRAM (AFL TRAINING)

Dave has qualified 7x for the CrossFit Games and has competed 6 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/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Feature Image – Our 8 Week Self Defence starts 1st week of September! For more info click here ➡️ https://crossfitalgoa.com/8-wk-self-defence-program/

——————————-——————————-——————————-——————————-

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

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)  

ONLINE WHITEBOARD/COACHING – 130826

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

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

RX, LITE and HOME WOD

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

1) Front Squat 5 (75% 1RM) – E2ndMon2ndM for 10 min (5 Rnds)

Score = Load

LITE:

Keep loading so that great form is maintained!

Then…

2) Complete the following for Max Reps:

At 0, 2 min, 4 min – Strict HSPU RM

Rest 3 min

At 0, 2 min, 4 min – HSPU RM

Score = Total Reps

LITE:

Int1 – S-Hspu, Kipping

Int2 – S-Hspu (1/2 abm), kipping

Int3 – S-Hspu (2/3 abm), Kipping

Beg1 – PPU (61/51cm), PPU (30cm/Flr)

Beg2 – PPU (51cm/flr), PPU (Flr/Kns x2 abm)

Beg3 – PPU (Flr/Kns x2 abm), PPU (Kns x2 abm/Kns on flr)

Then…

3) AMRAP 10:

Min 1 – Burpee Box Jump Over (61cm/51cm)

Min 2 – 6m Shuttle Run

Score = Total Reps

6m = 1 Rep

LITE:

Beg1 – Bp BSO (61/51cm)

Beg2 – Bp BSO (51/30cm)

Beg3 – Burpee over Line/pvc pipe

EXTRAS

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

COMPETITORS PROGRAM (AFL TRAINING)

Dave has qualified 7x for the CrossFit Games and has competed 6 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/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Feature Image – We test Event 13 and 14 of the Individuals of the 2026 CrossFit Games today! (Image courtesy of CrossFit Inc.)

——————————-——————————-——————————-——————————-

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

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)  

ONLINE WHITEBOARD/COACHING – 120826

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

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

RX, LITE and HOME WOD

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

https://games.crossfit.com/workouts/finals

1)  CFG26 Finals – Event 13: 500 Run

500-meter sprint

Score = Time

Then…

2) CFG26 Finals – Event 14: Triple Pig

For time:

10 bar muscle-ups

15 GHD wall-ball shots

20 triple-unders

1 Pig flip

15 bar muscle-ups

20 GHD wall-ball shots

25 triple-unders

2 Pig flips

20 bar muscle-ups

25 GHD wall-ball shots

30 triple-unders

3 Pig flips

TC – 15 min (Extended Class TC 22 min)

Score = Time/TC plus 1 sec/rep missed

Notes:

The Rogue “Pig” Flips

• Men’s Load: 231.3 kg (510 lb)
• Women’s Load: 158.7 kg (350 lb)

See alternative prescription of Tyre Flips or Power Cleans below.

GHD Wall Ball Throw

  Men’s Specification: 9.1 kg (20 lb) medicine ball thrown to a 3.05-meter (10-foot) target.

  Women’s Specification: 6.4 kg (14 lb) medicine ball thrown to a 2.74-meter (9-foot) target.

  Setup Rule: Position the footplate of your box’s Rogue GHD exactly 1.2 to 1.5 meters away from a solid wall or rig target so the athlete has adequate throwing clearance at the top of the extension

Or see alternative Sit-up wall ball throw (use DB to secure feet)

LITE Options:

Pig Flip sub Tyre Flip 270/180kg (note TF rep changes below) or Power Clean 120/80kg (PC reps remain 1-2-3 on all below)

Level1 – 17-22-27 TU ; Tyre Flip or PC 110/75kg

Level3 – 15-20-25 TU; 1-1-2 TF or PC 105/73kg; 12-17-22 GHD WB as RX

Level4 – 40-50-60 DU; 1-1-1 TF or PC 100/70kg; 10-15-20 GHD WB as RX

Int1 – 7-9-14 BMU; 40-50-60 DU; TF 5/6-6/7-7/8 180/90kg or PC 90/63kg; 8-13-18 GHD SU WB as RX

Int2 – 8-13-18 BMU (B/P); 35-45-55 DU; TF 4/5-5/6-6/7 180/90kg or PC 80/55kg; 12-17-22 GHD WB (6.3/4.5kg) or 15-20-25 Sit-up WB Throw (9.1/6.3kg to 1,97m-bolt)

Int3 – 12-17-22 BMU (P/G); 30-40-50 DU; TF ¾-4/5-5/6 180/90kg or PC 75/52kg or 15-20-25 Sit-up WB Throw (9.1/6.3kg to 1,97/1,87cm)

Beg1 – 10-15-20 C2B PU (P/G);  75-100-125 SU; TF 2/3-3/4-4/5 180/90kg or or PC 70/45; 15-20-25 Sit-up WB Throw (6.3/4.5kg to 1,97/1,87cm)

Beg2 – 20-25-30 RR (-0,5/0m); 70-90-110 SU; TF 5/6-6/7-7/8 90/50kg or PC 60/40kg; 15-20-25 Sit-up WB Throw (6.3/4.5kg to 1,97/1,87cm)

Beg3 – 20-25-30 RR (0/+0.25m); 60-85-100 SU; TF 4/5-5/6-6/7-7/8 90/50kg or PC 50/30kg; 15-20-25 Sit-up WB Throw (4.5/3kg to 1,97/1,87cm)

EXTRAS

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

COMPETITORS PROGRAM (AFL TRAINING)

Dave has qualified 7x for the CrossFit Games and has competed 6 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/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Feature Image – We test Event 11 and 12 of the Individuals of the 2026 CrossFit Games today! (Image courtesy of CrossFit Inc.)

——————————-——————————-——————————-——————————-

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

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)  

ONLINE WHITEBOARD/COACHING – 110826

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

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

RX, LITE and HOME WOD

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

https://games.crossfit.com/workouts/finals

1) CFG26 Finals – Event 11: Handstand Sprint

For time:

Handstand walk course – consisting of…

12.2m Unbroken HSW (Midway Regional Ramp up ramp, down stairs)

6.1m Unbroken with 4x Freestanding HSPU on an abmat

6.1m Unbroken with 4x Freestanding HSPU on an abmat

6.1m Unbroken HSW with 360deg pirouette (inside 111cmx111cm)

6.1m Unbroken HSW with 360deg pirouette on crashmatt riser (15.24cm thick x 91.4 cm × 91.4 cm)

5m unbroken of L-sit, straddle press to Handstand, parralette HSW 3.5m, down regional ramp to finish

TC – 6 min (Class extended TC 12 min)

Score = Time/TC plus 1 sec/rep missed

Note:

Pirroutte Square Dimensions:

·  Outside Frame Dimensions: 121.9 cm × 121.9 cm (exactly 4 feet × 4 feet).

·  The Tape Width: Standard 5.08 cm (2-inch) gym marking tape.

·  Inside Working Area: 111.8 cm × 111.8 cm (exactly 3 feet 8 inches × 3 feet 8 inches) of clearance inside the lines

Hands and fingers cannot touch or cross line

LITE:

Int1 – 10m HSW over 25kg bmp, 6 Freestanding HSPU at wall (1 abm), 5m HSW w 180deg pir.,. 5m HSW w 180deg pir., L-sit 10 sec, 5m HSW

Int2 – 8m  HSW over 15kg bmp, 4 Freestanding HSPU at wall (1 abm), 4m HSW w 90 deg step,  5m HSW w 90deg step., 1 legged L-sit 10 sec, 4m HSW

Int3 –  6m HSW over 10kg bmp or 3 WW, 8 Kipping HSPU at wall (2/1 abm), 3m HSW w  90 deg step,  or 2x T WW; 3mHSW w 90deg step or  2x T-WW., Weak L-sit 10 sec, 3m HSW or 1 WW

Beg1 – 3 Half WW, 10 PPU (61/51cm);  4x T-WW (70cm); Tuck sit 10 sec, 2 Half WW

Beg2 – 3x 1 step  WW, 10 PPU (51cm/Flr);  4x T-WW (1m); Tuck sit 10 sec, 2x 1-step WW

Beg3 – 3 Half WW, 10 PPU (61/51cm);  4x T-WormWalk; 1-legged Tuck sit 10 sec, 2x No step WW

Then…

2) CFG26 Finals – Event 12: The Hopper 2026

3 rounds for time of:

21 toes-to-bars

7 unbroken power snatches (65/95 lb)

7 unbroken hang snatches

7 unbroken squat snatches

TC – 6 min (Class extended TC 12 min)

Score = Time/TC plus 1 sec/rep missed

LITE:
Int1 – 19 T2B
Int2 – 40/27kg, 18 T2B
Int3 – 35/25kg, 16 T2B
Beg1 – 30/20kg, 21 HLR
Beg2 – 20/15kg, HKR
Beg3 – 15/9kg, 1x HKR

EXTRAS

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

COMPETITORS PROGRAM (AFL TRAINING)

Dave has qualified 7x for the CrossFit Games and has competed 6 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/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Feature Image – We test Event 10 of the Individuals of the 2026 CrossFit Games today! (Image courtesy of CrossFit Inc.)

——————————-——————————-——————————-——————————-

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

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)  

ONLINE WHITEBOARD/COACHING – 100826

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

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

RX, LITE and HOME WOD

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

1) Hang Squat Clean 1 – E90sOn90s for 9 min (Max Day)

Score = Max Load

LITE:

Keep loading so that great form is maintained!

Then…

2)  CFG26 Finals – Event 10: Run Hang Squat Clean

4 rounds for time of:

660-meter run

10 hang squat cleans

♀ 155-lb short barbell (70kg)

♂ 225-lb short barbell (102kg)

TC – 21 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Int1 – 65/45kg

Int2 – 60/42kg

Int3 – 55/38kg; 600m

Beg1 – 45/30kg; 500m

Beg2 – 35/20kg; 400m

Beg3 – 25/15kg; 350m

EXTRAS

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

COMPETITORS PROGRAM (AFL TRAINING)

Dave has qualified 7x for the CrossFit Games and has competed 6 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/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Feature Image – We test Event 8 of the Individuals of the 2026 CrossFit Games today! (Image courtesy of CrossFit Inc.)

——————————-——————————-——————————-——————————-

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

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)  

ONLINE WHITEBOARD/COACHING – 080826

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

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

RX, LITE and HOME WOD

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

1) Practice –

A) Legless RC

B) Rope Climb

C) Sled push with Rings/straps Overhead

Score = For Quality

Then…

2) CFG26 Finals – EVENT 8: CLIMBING SNAIL ’26

For time:

Snail push (Class – Sled Push w Rings/Straps 35kg + 120/70kg)

2/3 legless rope climbs*

30 toes-to-bars

4/5 rope climbs

Snail push

*Women touch the tape line (4.1m), men touch the beam (4,57m)

♀ 400-lb Snail x 60 feet (18m) and a 16-lb vest (7,2kg) but for Sled – Women do same distance men

♂ 400-lb Snail x 100 feet (30.5m) and a 22-lb vest (10kg)

Note Class Sub:

Sled Push w Rings/Straps 35kg + 120/70kg – 5x 6m (same distance M/F)

Time cap: 10 minutes (Class extended TC 15 min)

Score = Time/TC plus 1 sec/rep missed

https://games.crossfit.com/workouts/finals

LITE:

Level3 – Same as Rx but no WV

Int1 – 3/2 LL-RC 4.1m, 3/2 RC 4.1m, 26 T2B, Sled Push w R 35kg + 110/65kg)

Int2 – 3/2 LL-RC 3.7m, 3/2 RC 4.57m, 24 T2B, Sled Push w R 35kg + 100/60kg)

Int3 – 18/12 Rope-PU, 3/2 2-Pull RC, 21 T2B, Sled same I2

Beg1 – 18/12 Jump Rope PU, 18/12 Leg ass. Rope PU, 30 HLR, Sled Push w R 35kg + 90/50kg)

Beg2 – 6 Rope Pulls Ly2Stand – kns str, hips can bend, 30 HKR, Sled Push w R 35kg + 70/35kg)

Beg3 – 6 Rope Pulls Ly2Stand – kns, hips can bend, 30 Single Leg HKR, Sled Push w R 35kg + 50/25kg)

Then…

3) Sled Push 6m in 30 sec w Rings/Straps 35kg + Build to Max Load for Day – EMOM 10 min

Score = Max Load (once you find your Max Day 6 m sled drag in 30 sec, drop load 20% and continue pushing 6m E2ndMon2ndM for the remaining time in the 10 min)

EXTRAS

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

COMPETITORS PROGRAM (AFL TRAINING)

Dave has qualified 7x for the CrossFit Games and has competed 6 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/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Feature Image – We test Event 8 of the Individuals of the 2026 CrossFit Games today! (Image courtesy of CrossFit Inc.)

——————————-——————————-——————————-——————————-

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

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)  

ONLINE WHITEBOARD/COACHING – 070826

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

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

RX, LITE and HOME WOD

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

1) Practice –

A) Legless RC

B) Rope Climb

C) Sled push with Rings/straps Overhead

Score = For Quality

Then…

2) CFG26 Finals – EVENT 8: CLIMBING SNAIL ’26

For time:

Snail push (Class – Sled Push w Rings/Straps 35kg + 120/70kg)

2/3 legless rope climbs*

30 toes-to-bars

4/5 rope climbs

Snail push

*Women touch the tape line (4.1m), men touch the beam (4,57m)

♀ 400-lb Snail x 60 feet (18m) and a 16-lb vest (7,2kg) but for Sled – Women do same distance men

♂ 400-lb Snail x 100 feet (30.5m) and a 22-lb vest (10kg)

Note Class Sub:

Sled Push w Rings/Straps 35kg + 120/70kg – 5x 6m (same distance M/F)

Time cap: 10 minutes (Class extended TC 15 min)

Score = Time/TC plus 1 sec/rep missed

https://games.crossfit.com/workouts/finals

LITE:

Level3 – Same as Rx but no WV

Int1 – 3/2 LL-RC 4.1m, 3/2 RC 4.1m, 26 T2B, Sled Push w R 35kg + 110/65kg)

Int2 – 3/2 LL-RC 3.7m, 3/2 RC 4.57m, 24 T2B, Sled Push w R 35kg + 100/60kg)

Int3 – 18/12 Rope-PU, 3/2 2-Pull RC, 21 T2B, Sled same I2

Beg1 – 18/12 Jump Rope PU, 18/12 Leg ass. Rope PU, 30 HLR, Sled Push w R 35kg + 90/50kg)

Beg2 – 6 Rope Pulls Ly2Stand – kns str, hips can bend, 30 HKR, Sled Push w R 35kg + 70/35kg)

Beg3 – 6 Rope Pulls Ly2Stand – kns, hips can bend, 30 Single Leg HKR, Sled Push w R 35kg + 50/25kg)

Then…

3) Sled Push 6m in 30 sec w Rings/Straps 35kg + Build to Max Load for Day – EMOM 10 min

Score = Max Load (once you find your Max Day 6 m sled drag in 30 sec, drop load 20% and continue pushing 6m E2ndMon2ndM for the remaining time in the 10 min)

EXTRAS

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

COMPETITORS PROGRAM (AFL TRAINING)

Dave has qualified 7x for the CrossFit Games and has competed 6 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/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!