Featured Image – Wiehann and Jess on Push Jerks down @CrossFitAlgoa Summerstrand!
If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).
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 info@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).
Featured Image – Rob finishing off well on the Oly complex of Open Workout 21.4!! A big congrats to everyone who complete the 2021 CrossFit Games Open!! Please REMEMBER to submit your scores tonight before 19:00!!
If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).
Beg1 – Bp SO (24/20inch)/BpBJ (1/0.8m); WB (14/10lb, 10ft/9ft) OR Th (35/25lb)
Beg2 – 15 Bp SO (20inch)/BpBJ (0.8/0.5m); WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb)
Beg3 – 15 Bp SO (11inch)/BpBJ (0.6/0.4m); WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb)
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 info@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).
Featured Image – Carla on the heavy complex of Open Workout 21.4, while intern Coach Andy Judges and Eva in support in the background!
If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).
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 info@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).
Featured Video – If you missed the OPEN ANNOUNCEMENT of the 2021 CrossFit Games – Go view the announcement of 21.3 AND 21.4 on the video above! (Video courtesy of CrossFit, Inc.)
If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).
Reminder – we will be testing the Open Workout from today through to Monday. Please try your best to get in your testing on Friday and Saturday. Only test on Monday if you must!
The majority of you will complete the Open Workout only once! You should only re-test if you totally messed up on your first test!
We will be hosting our Open Workout Friday Night Lights every Friday throughout the Open! Testing starts at 16:30 this afternoon and continues until we are done!!
If you are keen to get in on the action, you still have time to sign-up!! Go see the following link for full details!!….
If you won’t be signing up, then please come support our Box Members participating in the Open at our Friday Night Lights!
NB – Open Workout 21.3 and 21.4 OR if you have completed 21.3 and 21.4… complete any WOD you missed this week from class OR from our AFL Competitors Programming!
♀45 lb., perform hanging knee-raises, then chin-over[1]bar pull-ups, then chest-to-bar pull-ups
♂65 lb., perform hanging knee-raises, then chin-over[1]bar pull-ups, then chest-to-bar pull-ups
Teenagers 14-15
♀45 lb.
♂65 lb.
Scaled Teenagers 14-15
♀35 lb., perform hanging knee-raises, then chin-over[1]bar pull-ups, then chest-to-bar pull-ups
♂45 lb., perform hanging knee-raises, then chin-over bar pull-ups, then chest-to-bar pull-ups
Masters 55+
♀45 lb., perform toes-to-bars, then chin-over-bar pull-ups, then chest-to-bar pull-ups
♂65 lb., perform toes-to-bars, then chin-over-bar pull-ups, then chest-to-bar pull-ups
Scaled Masters 55+
♀35 lb., perform sit-ups, then jumping pull-ups, then chin-over-bar pull-ups
♂45 lb., perform sit-ups, then jumping pull-ups, then chin-over-bar pull-ups
The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the front squats and thrusters are 43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.), and 15 kg (35 lb.).
Floor Plan – Prior to starting the workout, athletes must set up a competition area as follows:
Mark a line directly under the pull-up bar.
Mark a second line 8 feet away from the line under the pull-up bar.
WORKOUT 21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the
completion of 21.3.
Time cap: 7 min
Score = Load
WORKOUT VARIATIONS NOTES
None
WORKOUT 21.3 – FOUNDATIONS
For total time:
15 air squats
30 sit-ups
15 thrusters with stick
Rest 1 min.
15 air squats
30 dumbbell rows, 10 lb. (15 left, 15 right)
15 thrusters with stick
Rest 1 min.
15 air squats
30 push-ups
15 thrusters with stick
21.4 begins immediately upon completing or
reaching the time cap for 21.3.
Time cap: 15 min
Score = Time/TC plus 1 sec/rep missed
Further Scaling:
To modify the squat and thruster, complete a sit-to-stand from a chair.
To modify the sit-up, reduce the range of motion and touch the knees.
Instead of a dumbbell, you can use a household object for the dumbbell row.
If you have two dumbbells, you can complete the rows with both hands at the same time.
To modify the push-up, perform from the knees or elevate the hands.
WORKOUT 21.4 – FOUNDATIONS
Complete the complex for load and technique:
1 deadlift
1 clean
1 hang clean
1 push press
Time cap: 7 min.
Score = Load
Time begins immediately following the completion of 21.3.
Start with the stick and only add load if technique is sound.
If performing this workout without a coach, err on the side of safety and don’t worry about adding load as you go.
WORKOUT 21.3 – EQUIPMENT FREE
For total time:
30 air squats
30 V-ups
30 thrusters with a stick or PVC pipe
Rest 1 min.
30 air squats
30 dips
30 thrusters with a stick or PVC pipe
Rest 1 min.
30 air squats
30 handstand push-ups
30 thrusters with a stick or PVC pipe
Rest 2 min. before beginning 21.4.
21.4 begins exactly 2 min. after
completing or reaching the time cap
for 21.3.
Time cap: 15 min.
Score = Time/TC plus 1 sec/rep missed
WORKOUT 21.4 – EQUIPMENT FREE
Starting exactly 2 min. after 21.3, complete the following:
As many rounds and reps as possible in 5 min of:
20 alternating single-leg squats
20 alternating shoulder taps in a freestanding handstand
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on info@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).
Featured Image – Catch the last OPEN ANNOUNCEMENT of the 2021 CrossFit Games during the early hours of Friday morning – Go view the announcement at: https://games.crossfit.com
If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).
Reminder – we will be testing the Open Workout from today through to Monday. Please try your best to get in your testing on Friday and Saturday. Those who are unable to test on Friday/Saturday can test on Monday!
The majority of you will complete the Open Workout only once! You should only re-test if you totally messed up on your first test!
We will be hosting our Open Workout Friday Night Lights every Friday throughout the Open! Testing starts at 16:00 this afternoon and continues until we are done!! Please see our email for details on booking and COVID-19 Protocols!
If you won’t be signing up, then please come support our Box Members participating in the Open at our Friday Night Lights!
♀45 lb., perform hanging knee-raises, then chin-over[1]bar pull-ups, then chest-to-bar pull-ups
♂65 lb., perform hanging knee-raises, then chin-over[1]bar pull-ups, then chest-to-bar pull-ups
Teenagers 14-15
♀45 lb.
♂65 lb.
Scaled Teenagers 14-15
♀35 lb., perform hanging knee-raises, then chin-over[1]bar pull-ups, then chest-to-bar pull-ups
♂45 lb., perform hanging knee-raises, then chin-over bar pull-ups, then chest-to-bar pull-ups
Masters 55+
♀45 lb., perform toes-to-bars, then chin-over-bar pull-ups, then chest-to-bar pull-ups
♂65 lb., perform toes-to-bars, then chin-over-bar pull-ups, then chest-to-bar pull-ups
Scaled Masters 55+
♀35 lb., perform sit-ups, then jumping pull-ups, then chin-over-bar pull-ups
♂45 lb., perform sit-ups, then jumping pull-ups, then chin-over-bar pull-ups
The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the front squats and thrusters are 43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.), and 15 kg (35 lb.).
Floor Plan – Prior to starting the workout, athletes must set up a competition area as follows:
Mark a line directly under the pull-up bar.
Mark a second line 8 feet away from the line under the pull-up bar.
WORKOUT 21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the
completion of 21.3.
Time cap: 7 min
Score = Load
WORKOUT VARIATIONS NOTES
None
WORKOUT 21.3 – FOUNDATIONS
For total time:
15 air squats
30 sit-ups
15 thrusters with stick
Rest 1 min.
15 air squats
30 dumbbell rows, 10 lb. (15 left, 15 right)
15 thrusters with stick
Rest 1 min.
15 air squats
30 push-ups
15 thrusters with stick
21.4 begins immediately upon completing or
reaching the time cap for 21.3.
Time cap: 15 min
Score = Time/TC plus 1 sec/rep missed
Further Scaling:
To modify the squat and thruster, complete a sit-to-stand from a chair.
To modify the sit-up, reduce the range of motion and touch the knees.
Instead of a dumbbell, you can use a household object for the dumbbell row.
If you have two dumbbells, you can complete the rows with both hands at the same time.
To modify the push-up, perform from the knees or elevate the hands.
WORKOUT 21.4 – FOUNDATIONS
Complete the complex for load and technique:
1 deadlift
1 clean
1 hang clean
1 push press
Time cap: 7 min.
Score = Load
Time begins immediately following the completion of 21.3.
Start with the stick and only add load if technique is sound.
If performing this workout without a coach, err on the side of safety and don’t worry about adding load as you go.
WORKOUT 21.3 – EQUIPMENT FREE
For total time:
30 air squats
30 V-ups
30 thrusters with a stick or PVC pipe
Rest 1 min.
30 air squats
30 dips
30 thrusters with a stick or PVC pipe
Rest 1 min.
30 air squats
30 handstand push-ups
30 thrusters with a stick or PVC pipe
Rest 2 min. before beginning 21.4.
21.4 begins exactly 2 min. after
completing or reaching the time cap
for 21.3.
Time cap: 15 min.
Score = Time/TC plus 1 sec/rep missed
WORKOUT 21.4 – EQUIPMENT FREE
Starting exactly 2 min. after 21.3, complete the following:
As many rounds and reps as possible in 5 min of:
20 alternating single-leg squats
20 alternating shoulder taps in a freestanding handstand
Score = Total Reps
COMPETITORS WOD
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on info@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).
Featured Video – Catch Games Central 02.17: Coaching Firepower, Masters Reign … we missed posting this a few weeks back (Video courtesy of CrossFit, Inc.)!
If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).
Beg1 – 65/45lb, 45/25lb, S/Bridge, Opp Sh Taps (Rev – Half WW)
Beg2 – 55/35lb, 35/20lb, S/Bridge, Piked Opp Sh Taps (61/51cm)
Beg3/TC – 35/20lb, 25/15lb, Kneeling S/Bridge, HS Hold (Opp Sh Taps)
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 info@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).
Featured Image – Bonni in flight on the Burpee Box Jump Overs of Open Workout 21.2!!
If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).
Beg3/TC – Run 300m, 45/25lb, 25/15lb, Bps (normal), Sitting (K2C)
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 info@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).
Featured Image – Gavin working hard on the DB Snatches of Open Workout 21.2!! Well done to everyone who completed 21.2 over the weekend!! All the best for the prep for Open Workout 21.3… the last Open workout for 2021!!
If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).
Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…
Please contact us with any questions by cell or on what’s app at:
0784517637 (Coach Dave) / 0822944258 (Coach Anje)
ENJOY!
RX’ED, LITE and HOME WODS
1) Strict HSPU RM – E2ndMon2ndM for 5 Rnds
Score = Total Reps
*Progression from last week!
CFA LITE Options:
Int1 – S-HSPU
Int2 – S-HSPU (1/2 Abm)
Int3 – S-HSPU (2/3 Abm)
Beg1 – PPU (61/51cm)
Beg2 – PPU (51cm/Flr)
Beg3 – PPU (Kns 15cm el)/PU (kns)
then…
2) AMRAP the following for 3 Rnds (17 min):
Min 1 – DB Power Clean and Jerk (25kgx2/15kgx2)
Min 2 – Box Step-overs (25kgx2/15kgx2 at 61cm/51cm)
Min 3 – GHD Sit-ups or Weighted Sit-ups (25kg/15kg)
Min 4 – DU
Min 5 – Burpee GTOH (25kg/15kg)
Min 6 – REST
Score = Total Reps
NB – Box Step-overs – DB/KB must be carried in hands (Farmers walk position)
CFA LITE Options:
Use KB or closest DB loading
RX Home-Based DB/KB/BP – 25kg/15kg (C&J reps x 0.6)
Values below 2x DB for C&J and BSO, 1x DB for rest
Int1 – 24/15kg
Int2 – 20/12kg
Int3 – 20/12kg
Beg1 – 15/10kg; Bp SO 61/51cm; SU
Beg2 – 12/8kg; Bp SO 51cm; SU
Beg3 – 8/5kg; Bp SO 41cm; Sit-ups (no load); SU
CFA LITE Options – USA Equivalents:
Use KB or closest DB loading
RX Home-Based DB/KB/BP – 55lb/35lb (C&J reps x 0.6)
Values below 2x DB for C&J and BSO, 1x DB for rest
Int1 – 55/35lb
Int2 – 50/25lb
Int3 – 45/25lb
Beg1 – 35/20lb; Bp SO 24/20 inch; SU
Beg2 – 45/25lb; Bp SO 20 inch; SU
Beg3 – 15/10lb; Bp SO 16inch; Sit-ups (no load); 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 info@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).
Featured Image – From left… Vicky, Marco and Michele… all doing Open workout 21.2 in class!
REMINDER – OPEN ATHLETES… PLEASE LOG YOUR SCORES AS SOON AS YOU HAVE TESTED OR IF THEY ARE OUTSTANDING AT GAMES.CROSSFIT.COM
REMINDER – PUBLIC HOLIDAY CLASS SCHEDULE – 8:30 NEWTON PARK (OVERFLOW TO 9:40) AND 9:00 SUMMERSTRAND
If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).
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 info@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).
Featured Video – If you missed the OPEN ANNOUNCEMENT of the 2021 CrossFit Games – Go view the announcement of 21.1 on the video above! (Video courtesy of CrossFit, Inc.)
If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).
Reminder – we will be testing the Open Workout from today through to Monday. Please try your best to get in your testing on Friday and Saturday. Only test on Monday if you must!
The majority of you will complete the Open Workout only once! You should only re-test if you totally messed up on your first test!
We will be hosting our Open Workout Friday Night Lights every Friday throughout the Open! Testing starts at 16:30 this afternoon and continues until we are done!!
If you are keen to get in on the action, you still have time to sign-up!! Go see the following link for full details!!….
If you won’t be signing up, then please come support our Box Members participating in the Open at our Friday Night Lights!
NB – Open Workout 21.2 OR if you have completed 21.2… complete any WOD you missed this week from class OR from our AFL Competitors Programming!
*Metric Equivalents*:
Min acceptable weights in kg are 22.5 kg (50
lb.), 15 kg (35 lb.), 10 kg (20 lb.), and 5 kg (10 lb.).
24 inch (61cm); 20 inch (51cm)
Mark a center line for the Burpee Box Jump Overs… see full movement standards at: https://games.crossfit.com/workouts/open/2021/2
WORKOUT 21.2 – FOUNDATIONS (BEG3)
For time:
10 alternating snatches
15 burpees
20 alternating snatches
15 burpees
30 alternating snatches
15 burpees
40 alternating snatches
15 burpees
50 alternating snatches
15 burpees
Use a 10-lb. dumbbell or
household item for the snatch.
To modify the burpee, omit the
push-up portion or elevate the
hands during the push-up.
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on info@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).
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