Featured Image – BOOK YOUR TICKETS … for our “Our Evening at the Box” Fundraiser Event to get Dave and Eva to the 2018 Reebok CrossFit Games! The evening takes place on Saturday 14 July – for R200 per person you get a Spit Braai, Live Entertainment, an Auction and a Raffle with awesome products and services up for grabs!! For all the details go to the following link: https://crossfitalgoa.com/an-evening-with-the-box-stars/

#CrossFitGames #CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #UrbanEspressCoffeeCo #markandersonphysiotherapy #bronscor #luke1v37 #eastcapechamps #alwaysfitleague #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1) Complete the following FT:
100 DU’s
12 Cleans (80kg/52kg or 50% 1RM)
80 DU’s
9 Cleans (100kg/65kg or 62.5% 1RM)
60 DU’
6 Cleans (120kg/78kg or 75% 1RM)
40 DU’s
3 Cleans (140kg/90kg or 87.5% 1RM)

TC = 12

Score = Time/TC plus 1 sec/rep missed

then…

2) 30 Muscle-ups FT

TC = 10 min

Score = Time/Time Cap Plus 1 sec/rep missed

EXTRAS WOD

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

“LITE” WOD

1) Complete the following FT:
100 SU’s
12 Cleans (50kg/30kg or 50% 1RM)
80 SU’s
9 Cleans (65kg/40kg or 62.5% 1RM)
60 SU’
6 Cleans (75kg/45kg or 75% 1RM)
40 SU’s
3 Cleans (90kg/50kg or 87.5% 1RM)

TC = 12

Score = Time/TC plus 1 sec/rep missed

then…

2) 30 Inclined/Lunging & Jumping Muscle-ups FT

TC = 10 min

Score = Time/Time Cap 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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Intern Coaches Anje and Iain at the start of their CrossFit Level 1 Cert, that was held at Cape CrossFit in Cape Town over the weekend! #CrossFitGames #CapeCrossFit #CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #UrbanEspressCoffeeCo #markandersonphysiotherapy #bronscor #luke1v37 #eastcapechamps #alwaysfitleague #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1) Complete the following FT:
60 DU
30 Burpee BJO (61cm/51cm)
10 OHS (100kg/70kg, scaling 70% 1 RM)

TC = 5 min

Rest 3 min

Complete the following FT:
10 OHS (100kg/70kg, scaling 70% 1 RM)
30 Burpee BJO (61cm/51cm)
60 DU

TC = 5 min

Score = Time/TC plus 1 sec/rep missed (count reps missed on both portions)

then…

2) EMOM 10:
Min 1 – Strict HSPU 5 (for max depth)
Min 2 – Strict C2B Pull-ups 5 (for max load)

Score = Depth in cm plus load above Body Weight

EXTRAS

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

LITE WOD

1) Complete the following FT:
60 SU
30 BB Facing Burpees
10 OHS (70kg/45kg, scaling 70% 1 RM)

TC = 5 min

Rest 3 min

Complete the following FT:
10 OHS (70kg/45kg, scaling 70% 1 RM)
30 BB Facing Burpees
60 SU

TC = 5 min

Score = Time/TC plus 1 sec/rep missed (count reps missed on both portions)

then…

2) EMOM 10:
Min 1 – Strict Piked Push-ups (61cm/floor) 5 (for max depth)
Min 2 – Strict C2B Pull-ups 5 (for least assistance)

Score = Record Reps and note scaling

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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – TICKET SALES ARE OPEN for our “Our Evening at the Box” on Saturday 14 July. Book your ticket/s by paying R200 per person into our Fundraising Account or in Cash for asap. This is evening Fundraiser Event to get Dave and Eva to the 2018 Reebok CrossFit Games! The ticket includes – a Spit Braai, Live Entertainment, an Auction and a Raffle with awesome products and services! Email your proof of payment and numbers to info@algoacrossfit.com.                               For more details view the following link: https://crossfitalgoa.com/an-evening-with-the-box-stars/

#CrossFitGames #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #bronscor #luke1v37 #alwaysfitleague #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1) Cleans (squat) 3 – E2ndMon2ndM 10 min (5 Rnds)

Score = Load

then…

2) Complete 5 Rnds of the following FT:
21 Power Snatch (35kg/25kg)
15 BB Facing Burpees
9 Strict deficit HSPU (6cm/3cm)

TC = 16 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

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

LITE WOD

1) Cleans (squat) 3 – E2ndMon2ndM 10 min (5 Rnds)

Score = Load

then…

2) Complete 5 Rnds of the following FT:
21 Power Snatch (25kg/15kg)
15 Burpees
9 Piked HSPU (61cm/floor)

TC = 16 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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Book out the evening of Saturday 14 July, for our “Evening at the Box”, a Fundraiser Event to get Dave and Eva to the 2018 Reebok CrossFit Games! R200 per person includes – a Spit Braai, Live Entertainment, an Auction and a Raffle with awesome products and services! So keep following us on social media for more info on purchasing tickets in the next 2 days! (Artwork courtesy of Intern Coach Anje)

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #bronscor #luke1v37 #alwaysfitleague #fitness #CrossFitSA #CrossFitGames #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD’s

1) AMRAP the following for 20 min:
Run 400 m
12 Box Jump Overs (76cm/61cm)
9 Bar M-ups
12 C2B Pull-ups

Score = Total Reps

10m = 1 Rep
73 Reps per Rnd

Then…

2) Complete 100 m HS Walk FT but starting at 00:00 and EMOM complete 10 KBS (32kg/24kg)

TC = 10 min

Score = Time/TC plus 1 sec/meter missed

EXTRAS

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

LITE WOD’s

1) AMRAP the following for 20 min:
Run 400 m
12 Box Step-Overs (61cm/51cm)
15 Pull-ups (assisted)
15 Push-ups (feet/kneeling)

Score = Total Reps

10m = 1 Rep
82 Reps per Rnd

Then…

2) Complete 33 Wall Walks FT but starting at 00:00 and EMOM complete 10 KBS (24kg/16kg)

TC = 10 min

Score = Time/TC plus 1 sec per meter missed (i.e. 1 wall walk is 3 meters i.e. 3 sec per 1 wall walk 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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Remember you can get your Urban Espress “Sweet and Strong” daily coffee at CrossFit Algoa! You can also purchase whole and ground beans….please see the following link (https://crossfitalgoa.com/ue-sweet-strong-coffee/) on how to place your order. Proceeds go to supporting Dave and Eva get to the Reebok CrossFit Games in 4 weeks time!!! (Images Courtesy of @toosocialsa & @UrbanEspressCoffeeCo)

#UrbanEspressCoffeeCo #TooSocial #Sweet&StrongCFACoffeeBlend #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames#fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX and LITE WOD’s
1) 2km Sandbag Carry (in groups of 3) (with 200m ascent)
In groups of 3 carry a Sandbag (60kg/40kg) down to 3rd Avenue dip and back (2km)
LITE (40kg/30kg)

TC = 70 min

Score = Time/TC plus 1 sec/rep missed
NB 10 m = 1 rep

RULES:
The bag is not allowed to touch the ground!
Every time you switch on the sandbags…the person who was carrying the bag last and the other person not carrying the bag next, complete 5 Synchro burpees!!
Half way Point Turn arround time cap is 30 min (if you have not reached the half way mark then turn arround and head back)

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our 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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – The 4th Annual Endurade East Cape Champs will take place on the 7, 8, 9 September 2018, for the 3rd year at the Tramways Building, PE. Entries are open to all and registration is open. We will hold 10-15 places for the top 10 South African men and women from the 2018 CrossFit Games Open and for previous podium finishers. Full event format details can be found at: http://eastcapechamps.co.za/event-format/

If you would like to get involved as a sponsor please contact us on info@eastcapechamps.co.za

#EastCapeChamps #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #bronscor #luke1v37 #alwaysfitleague #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX WOD

1) Clean (squat) and Jerk (split) 2 – E90sOn90s for 12 (8 Rnds)

Score = Load

then…

2) AMRAP 5:

Manmakers (30kgx2/20kgx2)

2 min transition …

AMRAP 5:

Manmakers (25kgx2/15kgx2)

Score = Total Reps (Note Reps on each)

EXTRAS

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

LITE WOD

1) Clean (squat) and Jerk (push) 2 – E90sOn90s for 12 (8 Rnds)

Score = Load

then…

2) AMRAP 5:

Manmakers (20kgx2/10kgx2)

2 min transition …

AMRAP 5:

Manmakers (15kgx2/5kgx2)

Score = Total Reps (Note Reps on each)

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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Last week we said farewell but not good-bye to Jimela (@jcoring), who travelled back to the USA…we will miss you Jimela but we all hope to see you soon!
#CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #eastcapechamps #alwaysfitleague #CrossFitGames #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1) AMRAP 18:
40 KB Swings (24kg/16kg)
30 Box Jump Overs (61cm/51cm)
15 HSPU’s

Score = Total Reps

then…

2) AMRAP 12:
4 Turkish Get-ups (32kg/24kg)
8 Turkish Get-up Sit-ups (32kg/24kg)
16 Hip Thrusters (60kg/40kg)

Score = Total Reps

EXTRAS WOD

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

“LITE” WOD

1) AMRAP 18:
40 KB Swings (16kg/10kg)
30 Bumper Jump Overs (30cm/15cm)
15 Piked Push-ups (61cm/floor)

Score = Total Reps

then…

2) AMRAP 12:
4 Turkish Get-ups (20kg/12kg)
8 Turkish Get-up Sit-ups (20kg/12kg)
16 Hip Thrusters (40kg/25kg)

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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Coach Deane and Caleb hitting yesterday’s CrossFit Algoa Memorial WOD for Thorin!! Well done to all who completed this tough WOD…a great way to remember Thorin!

#HeroWod #CrossFitGames #CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #UrbanEspressCoffeeCo #markandersonphysiotherapy #bronscor #luke1v37 #eastcapechamps #alwaysfitleague #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED & LITE WOD’s

#TakeMeToTheGames Workout 2 & 3…

WOD 2A:
Complete 21-15-9 of the following for time:
Clusters (40kg/25kg)
Abmat sit-ups

TC = 7 min

Score = Time/TC plus 1 sec/rep missed

WOD 2B:
At 07:00 to 10:00 – 3min to find maximum number of burpees.

Score = Total Reps

Rest 10 min

WOD 3:
15 min Amrap:
15 cal Row
12 Overhead Squats (40kg/25kg)
9 Power Snatches (40kg/25kg)

Score = Total Reps

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our 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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch