Feature Image – Members…Keen to do our 6 Week Summer Transformation Challenge? Go see the email we sent yesterday and enter ASAP to book your spot! Places limited so get booking!!

#CrossFitAlgoaTransformationChallenge #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD

1- Power Clean, Push Press, Push Jerk and Split Jerk – E90sOn90s for 12 min (8 Rnds)

Score = Load

then…

2) Complete 5 RFT of:
15 STOH (75kg/50kg)
400 m Run

TC = 17 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Power Clean, Push Press, Push Jerk and Split Jerk – E90sOn90s for 12 min (8 Rnds)

Score = Load

then…

2) Scaling – Use a loading so that you can complete each Round of STOH in a min of 2 sets.

Intermediate Option
Complete 5 RFT of:
15 STOH (65kg/45kg)
400 m Run

TC = 17 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option

Complete 5 RFT of:
15 STOH (45kg/30kg)
300m Run

TC = 17 min

Score = Time/TC plus 1 sec/rep missed

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 place 3rd in the Mens 40-44 yrs at this years 2018 Reebok CrossFit Games and 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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Designated “Braai Master’s”, Slade and Sam working their magic on the “Skottlebraai’s” this past weekend!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD

1) Complete 3 RFT of:
100 DU
10 Power Snatch (75kg/52kg)
20 m HS Walk

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete 5 Rnds (10 min) of the following For Max Hold Times:
30 sec to accumulate max time L-Sit on Rings
30 sec Rest/Transition
30 sec to accumulate max time Tuck Front Lever (flat back)
30 sec Rest/Transition

Score = Total Hold Time

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Intermediate Option
Complete 3 RFT of:
70 DU
10 Power Snatch (60kg/43kg)
12 m HS Walk

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option
Complete 3 RFT of:
100 SU
10 Power Snatch (40kg/25kg)
5 Wall Walks (further scaling – 30 m Bear Walk)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Intermediate Option

Complete 5 Rnds of the following For Max Hold Times:
30 sec to accumulate max time Tuck-Sit on Rings
30 sec Rest/Transition
30 sec to accumulate max time Tuck Front Lever (hallow body)
30 sec Rest/Transition

Score = Total Hold Time

Beginner Option
Complete 5 Rnds of the following For Max Hold Times:
30 sec to accumulate max time Neutral hold (parallette bars)
30 sec Rest/Transition
30 sec to accumulate max time Front Bridge hold
30 sec Rest/Transition

Score = Total Hold Time

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 place 3rd in the Mens 40-44 yrs at this years 2018 Reebok CrossFit Games and 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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Feature Image – Saturday Class before the “Skottlebraai” this past weekend!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD
1) Tut – loading load and time scores on Itensity whiteboard

then…

2) Thrusters 3 (>70% 1RM) – EMOM 10

Score = Max Load (kg)

then…

3) A heavier C2B Fran – 21-15-9 of:
Thrusters (50kg/35kg)
C2B Pull-ups

Into…

Fran – 21-15-9 of:
Thrusters (43kg/30kg)
Pull-ups

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Tut – see above

2) Thrusters 3 (>70% 1 RM) – EMOM 10

Score = Max Load (kg)

then…

3) Scaling – choose loads and a degree of difficulty so that you can complete each Rnd in 1-3 sets.

Intermediate Option
Fran – 21-15-9 of:
Thrusters (43kg/30kg)
Pull-ups

Into…

A shorter Fran – 15-12-9 of:
Thrusters (43kg/30kg)
Pull-ups

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option
A scaled Fran – 21-15-9 of:
Thrusters (35kg/20kg)
Pull-ups (assisted)

Into…

A shorter scaled Fran – 15-12-9 of:
Thrusters (35kg/20kg)
Pull-ups (assisted)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

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 place 3rd in the Mens 40-44 yrs at this years 2018 Reebok CrossFit Games and 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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – “Skottlebraai” in full swing at CrossFit Algoa this past Saturday! Fun Times!!!!! #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

Reminder – A new evening class schedule from tonight! Monday through to Thursday we now have 16:30; 17:30 and 18:30 Classes!! Remember to book at algoa.itensityonline.com

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

RX’ED WOD

1) Whiteboard Logging Tut 1 on Itensity – AMRAP

then…

2) AMRAP 25:
1 km Run
1 km Row or 100 SDHP (20kg/13kg)
100 DU
50 m Burpee Broad Jump

Score = Total Reps
350 Reps/Rnd
Run/Row – 10 m = 1 rep
Burpee Broad Jump 1 m = 1 Rep

EXTRAS
Please chat to the coaches about T1 of our AFL Competitors Programming!

LITE WOD

1) Whiteboard Logging Tut 1 on Itensity – AMRAP

then…

2) Intermediate Option
AMRAP 25:
1 km Run
1 km Row or 100 SDHP (20kg/13kg)
80 DU
50 m Burpee Broad Jump

Score = Total Reps
330 Reps/Rnd
Run/Row – 10 m = 1 rep
Burpee Broad Jump 1 m = 1 Rep

Beginner Option
AMRAP 20:
600 m Run
600 m Row or 60 SDHP (16kg/10kg)
60 SU
30 m Burpee Broad Jump

Score = Total Reps
210 Reps/Rnd
Run/Row – 10 m = 1 rep
Burpee Broad Jump 1 m = 1 Rep

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 place 3rd in the Mens 40-44 yrs at this years 2018 Reebok CrossFit Games and 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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Feature Image – Sam, Okkert, Richard, Celeste and Dorian putting in the work on a Strongman Met con! #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

REMINDER – 10:00 – 11:00 Brunch Skottle and Coffee after Class (bring own breakfast to cook). Urban Espress Coffee on Sale!

SPECIALITY CLASS

8:00 – 9:00 The Snatch (From warm-up and mobility through to Snatch virtuosity)

a) Snatch Specific Warm-up (including key Mobility)

b) Snatch Bar Drills

c) Snatch Deadlift, Hang Power Snatch, Hang Snatch – EMOM 10 – 60% 1 Rep Max

Score = Load

RX & LITE WODS

1) In groups of 4, AMRAP the following for 20 minutes:
20 Tyre Flips (270kg/180kg) – Flip alone
20 Synchro Partner Squats (10 per pair)
400 m Run (20kg/10kg Bumper)

80 Reps/Rnd

Score = Total Reps

Scaling

Intermediate Option
In groups of 4, AMRAP the following for 20 minutes:
20 Tyre Flips (270kg/180kg) – Flip in pairs
20 Synchro Partner Squats (10 per pair)
400 m Run (20kg/10kg Bumper)

80 Reps/Rnd

Score = Total Reps

Beginner Option
In groups of 4, AMRAP the following for 20 minutes:
20 Tyre Flips (180kg/90kg) – Flip in pairs
20 Synchro Bumper Squats (15kg/5kg)
300 m Run (15kg/5kg Bumper)

70 Reps/Rnd

Score = Total Reps

EXTRAS
Chat to the coaches concerning our AFL 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 place 3rd in the Mens 40-44 yrs at this years 2018 Reebok CrossFit Games and 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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Feature Image – Without Volunteers we could not hold our Endurade East Cape Champs (EECC). Here Ange covers our event on facebook live! A big thank you goes out to all our volunteers who assisted with this years EECC! Keep following us on social media @eastcapechamps and at our website http://eastcapechamps.co.za/ for all the latest updates!

#UrbanEspressCoffeeCo #TooSocial #Sweet&StrongCFACoffeeBlend #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

#luke1v37 #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD

1) Practice Freestanding Handstands (hands ar not allowed to move)

Score = Max Time

then…

2) Tabata the following:

a) C2B Pull-ups
1 min transition…
b) Box Jump Overs (61cm/51cm)
1 min transition…
c) HSPU’s
1 min transition…
d) Alternate Jumping Lunges
1 min transition…
e) Ring Dips

Score = Total Reps

EXTRAS
Talk to the coaches regarding our AFL Competitors Program

LITE WOD

1) Scaling

Intermediate Option
Practice Freestanding Handstands (hands ar not allowed to move)

Score = Max Time

Beginner Option
Practice Handstands at the Wall OR Scale to Piked Handstand Holds (Box)

Score = Max Time

then…

2) Scaling

Intermediate Option
a) Pull-ups
1 min transition…
b) Box Jump Overs (61cm/51cm)
1 min transition…
c) HSPU’s (Women 1 abmat riser)
1 min transition…
d) Alternate Jumping Lunges
1 min transition…
e) Ring Dips

Score = Total Reps

Beginner Option
a) Ring Rows
1 min transition…
b) Box Step Overs (51cm/51cm)
1 min transition…
c) Piked Push-ups
1 min transition…
d) Lunges
1 min transition…
e) Seated Parallette Dips

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 dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave place 3rd in the Mens 40-44 yrs at this years 2018 Reebok CrossFit Games and 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/programs/.

Feature Image – Box “Skottlebraai” this Saturday from 10:00 – 12:00…bring BACON, eggs, BACON, mushrooms, BACON, tomato’s, BACON, boerewors and BACON!!!!! Urban Espress Coffee on Sale (R25 – single/R30 Double).

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD

1) CrossFit Algoa’s October Challenge

RX
Max Unbroken Pull-ups

Score = Unbroken Reps
Athletes must keep moving!

then…

2) Complete the following FT:
5-4-3-2-1 Hang Clean (Squat) (120kg/84kg or 75% 1RM)
100m-100m-100m-100m-100m Run

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

then…

2) OHS 3-3-3-3-3 (count sets >75% 1RM)

Score = Load

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) CrossFit Algoa’s October Challenge

INTERMEDIATE
Max Unbroken Pull-ups (black band)

BEGINNER
Max Unbroken Ring Rows
Men – bottom of ring in line with belly button; toes 1 m in front of rings
Women – top of ring in line with lowest part of collar bone; toes 50 cm in front of rings

Score = Unbroken Reps
Athletes must keep moving!

then…

2) Scaling

Intermediate Option

Complete the following FT:
5-4-3-2-1 Hang Clean (Squat) (100kg/70kg or 75% 1RM)
100m-100m-100m-100m-100m Run

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

Intermediate Option

Complete the following FT:
5-4-3-2-1 Hang Power Clean, Front Squat (50kg/30kg or 75% 1RM HPC)
100m-100m-100m-100m-100m Run

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

then…

2) OHS 3-3-3-3-3 (count sets >75% 1RM)

Score = Load

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 place 3rd in the Mens 40-44 yrs at this years 2018 Reebok CrossFit Games and 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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Feature Image – Without Volunteers we could not hold our Endurade East Cape Champs (EECC). Here Jay (left) and Marv (right) smile for the camera between their judging! A big thank you goes out to all our volunteers who assisted with this years EECC! Keep following us on social media @eastcapechamps and at our website http://eastcapechamps.co.za/ for all the latest updates!

#UrbanEspressCoffeeCo #TooSocial #Sweet&StrongCFACoffeeBlend #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

#luke1v37 #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD

1) AMRAP 25 min the following:
Min 1 – STOH (60kg/40kg)
Min 2 – Rowing (cal) or SDHP (20kg/13kg)
Min 3 – OH Walking Lunges (50kg/35kg)
Min 4 – Rope Climbing (4.5m)
Min 5 – DB Box Step-overs (30kgx2/20kgx2)

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete the following FT:
100 Hallow Rocks
100 Hallow Arch Rocks
100 sec L-sit

Score = Time

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Intermediate Option
AMRAP 25 min the following:
Min 1 – STOH (50kg/35kg)
Min 2 – Rowing (cal) or SDHP (20kg/13kg)
Min 3 – OH Walking Lunges (40kg/25kg)
Min 4 – Rope Climbing (4.5m)
Min 5 – DB Box Step-overs (25kgx2/15kgx2)

Score = Time/TC plus 1 sec/rep missed

Beginner Option
AMRAP 25 min the following:
Min 1 – STOH (30kg/20kg)
Min 2 – Rowing (cal) or SDHP (16kg/10kg)
Min 3 – OH Walking Lunges (20kg/12kg)
Min 4 – Rope Pulls – Lying to standing (3 = 1 rep)
Min 5 – DB Box Step-overs (15kgx2/7.5kgx2)

Score = Time/TC plus 1 sec/rep missed

then…

2) Intermediate Option
Complete the following FT:
80 Hallow Rock Lifts
80 Hallow Arch Lifts
80 sec L-sit (weak)

Score = Time

Beginner Option
Complete the following FT:
60 Hallow Crunches
60 Hallow Arch Lifts
80 sec Tuck-sit

Score = Time

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 place 3rd in the Mens 40-44 yrs at this years 2018 Reebok CrossFit Games and 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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Feature Image – Repost from @crossfit ・・・Via @spankaveli ・・・

#FitnessFriday y’all. Think you can’t? So did that guy on the left. Until he did. One day at a time, y’all. Two steps forward and one step back sometimes, however, just keep going forward. @rpstrength @cfvirtus #CrossFit

_________________________________________________________________________

If you are interested in CrossFit Algoa, drop us an email on info@algoacrossfit.com or contact us on 0784517637.

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD

1) AMRAP the following for 12 min for Max Reps/Distance (6 Rnds):
Min 1 – HS Walk (m)
Min 2 – Wall Balls (10kg/6.3kg)

Score = Total Reps and Distance

then…

2) Complete 4 Rnds FT of:
15 Muscle-ups
150 Double-unders
NB – Everytime you break/fail a rep/trip up, complete 4 Burpee BJO (61cm/51cm)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Scaling – choose a level of difficulty or load that you can continue moving with only taking 1-2 shorter rest periods (5-8 sec) each min

Intermediate Option
AMRAP the following for 12 min for Max Reps/Distance (6 Rnds):
Min 1 – Wall Walks (1 rep = 3m)
Min 2 – Wall Balls (10kg/6.3kg)

Score = Total Reps and Distance

Beginner Option
AMRAP the following for 12 min for Max Reps/Distance (6 Rnds):
Min 1 – Bear Walks (m)
Min 2 – Wall Balls (6.3kg/4.5kg)

Score = Total Reps and Distance

then..

2) Scaling – choose between Muscle-ups (assisted if need)/Pull-ups and DU’s/SU’s that you can complete in 2-3 sets a round.

Intermediate Option
Complete 4 Rnds FT of:
10 Muscle-ups
120 Double-unders
NB – Everytime you break/fail a rep/trip up, complete 4 Burpee BJO (61cm/51cm)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option
Complete 4 Rnds FT of:
10 Assisted Pull-ups
10 Push-ups (toes/kneeling)
100 Single-unders
NB – Everytime you break/fail a rep/trip up, complete 4 BB Facing Burpees

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

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 place 3rd in the Mens 40-44 yrs at this years 2018 Reebok CrossFit Games and 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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Feature Image – Repost from @crossfit・・・In January 2017, one of @Olivia_Sewell’s good friends was killed in a motorcycle accident. But while others said their graveside goodbyes, Sewell stayed behind. “I knew I wouldn’t be able to get off the bus and walk the 200 meters and then stand there for very long, so I waited on the bus,” said the 5-foot-5 Sewell, who weighed 511 lb. at the time of the funeral. “My friend was a policewoman who wanted to change the world, and there I was at 38 years old with a body that I was killing slowly—to the point that I couldn’t even stand at her grave.” Devastated by her inability to honor her friend, Sewell vowed to make a change.

“I went home and was sitting looking at Facebook and an ad came up from Deanna (Mawson) advertising personal training, and something happened in my head. I thought, ‘This might be the moment,’” Sewell said.

She reached out to Mawson, the owner of @CrossFitWangaratta in Victoria, Australia, and booked an introductory session.

Continue reading “When 500 Pounds Was Too Much” by Emily Beers at Journal.CrossFit.com. #CrossFit

_________________________________________________________________________________________#luke1v37 #crossfitalgoa #nutritechfit #reeboksa #itensityonline @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #markandersonphysiotherapy #urbanespresscoffeeco #bronscor #eastcapechamps #alwaysfitleague #futuretech

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

Reminder – there will only be 1 class today at 9:00. There will be Open Box from 10:30-12:00 after the class!

RX’ED WOD

1) Take 12 min to Work up to a max load on the following complex – Power Clean, Clean, Front Squat, Jerk (push or split)
NB – Must be completed TNG

Score = Load

then…

2) CrossFit HQ WOD 181005

3 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds

Men: 155 lb. (70kg)
Women: 105 lb. (47kg)

Score = Total Reps

EXTRAS
Please chat to the coaches about T1 of our AFL Competitors Programming!

LITE WOD

1) Take 12 min to work up to a max load on the following complex – Power Clean, Clean, Front Squat, Jerk (push or split)
NB – Must be completed TNG
NB – Power Clean, Front Squat allowed for the Clean

Score = Load

then…

2) CrossFit HQ WOD 181005

Scaling
Reduce the loading on the power clean, but maintain a work-rest interval that encourages sprint efforts.

Intermediate Option
3 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds

There is no rest between rounds.

Men: 115 lb. (52kg)
Women: 80 lb. (36kg)

Score = Total Reps

Beginner Option
2 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds

There is no rest between rounds.

Men: 65 lb. (29kg)
Women: 45 lb. (20kg)

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 dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave place 3rd in the Mens 40-44 yrs at this years 2018 Reebok CrossFit Games and 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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch