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! 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) Complete the Benchmark Girl WOD “Annie” – 50-40-30-20-10 FT:
Double-unders
Sit-ups

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete 2 km Row FT but EMOM, starting at 00:00 complete a 200 m run
Class Substitution – 200 SDHP (20kg/13kg)

TC = 20 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) Complete the Benchmark Girl WOD “Annie” – 50-40-30-20-10 FT:
Single-unders
Sit-ups

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete 1.5 km Row FT but EMOM, starting at 00:00 complete a 150 m run
Class Substitution – 150 SDHP (16kg/10kg)

TC = 20 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 – In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005, First posted 6 July 2005 (Image courtesy of CrossFit, Inc.).

#HeroWOD #CrossFitGames #CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #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) Take 20 minutes to practice the following:

a) Kipping HSPU’s

b) DU’s

Score = For Quality

then…

b) HERO WOD “JT”

Complete the Hero WOD “JT”, 21-15-9 of the following FT:

Handstand push-ups
Ring dips
Push-ups

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) Take 20 minutes to practice the following:

a) Kipping HSPU’s

b) DU’s

Score = For Quality

then…

b) HERO WOD “JT”

Complete the Hero WOD “JT”, 21-15-9 of the following FT:
Piked HSPU (61cm/floor)
Ring dips (assisted)
Push-ups (feet/kneeling)

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 – Here is another Online Competition to support all our South Africa CrossFit Games Athletes get to the 2018 CrossFit Games… Repost from @boxchampapp ・・・ 🚨Competition time!!🚨 Stand a chance to win awesome prizes and support our local Games athletes in the process! Here is the Link to Register … https://www.capturefit.co.za/event/takemetothegames-2018

#TakeMeToTheGames #CrossFitGames #Reebok #Nutritech #Enduraid #CaptureFit #BoxChampApp #BeastModeProject #Competition #Win #CrossFit #CrossFitSouthAfrica

_____________________________________________________________________________

#CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #eastcapechamps #alwaysfitleague #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafricaIf you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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) Practice Rope Climbing

Score = For Quality

2) Practice DB Hang Split Snatches

Score = For Quality

then…

3) Complete the Hero WOD “Moon”…

U.S. Army Spc. Christopher Moon, 20, of Tucson, Arizona, assigned to 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died on July 13, 2010, from injuries sustained on July 6, 2010, in Arghandab, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device. He is survived by his parents, Marsha and Brian; and sister, Sunday.
First posted June 2, 2011

Complete 7 RFT of:
10 DB hang split snatches (40-lb.), Right arm
1 Rope climb 15-ft. (4.57m)
10 DB hang split snatches (40-lb.), Left arm
1 Rope climb 15-ft. (4.57m)
(For class Rx is 25kg/15kg)

NB – Alternate feet in the split snatch sets.

TC = 20 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) Practice Rope Climbing

Score = For Quality

2) Practice DB Hang Split Snatches

Score = For Quality

then…

3) Complete the Hero WOD “Moon” (Read Citation above)

Complete 7 RFT of:
10 DB hang split snatches (15kg/10kg), Right arm
3 Rope Pulls (lying to standing)
10 DB hang split snatches (15kg/10kg), Left arm
3 Rope Pulls (lying to standing)

NB – Alternate feet in the split snatch sets.

TC = 20 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 – Don and Angeline at our Urban Espress Coffee Stand working their magic and selling our very own “Sweet & Strong” Coffee Blend made by Urban Espress to help fundraise for Eva and Dave’s trip to the 2018 #CrossFitGames. For more info on ordering visit the following link: https://crossfitalgoa.com/ue-sweet-strong-coffee/

Image courtesy of @TooSocialSA

#UrbanEspressCoffeeCo #TooSocial #Sweet&StrongCFACoffeeBlend #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #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) E2ndMo2ndM for 12 min complete – Cluster, Thruster, 3 Front Squats (climb to a max day)

Score = Load

then…

2) Complete the following FT:
250 DU’s but EMOM, starting at 00:00 complete 5 Squat Cleans (102kg/70kg or 65% 1RM)

TC = 8 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) E2ndMo2ndM for 12 min complete – Cluster, Thruster, 3 Front Squats (climb to a max day)
NB Cluster – Power Clean, Thruster allowed

Score = Load

then…

2) Complete the following FT:
250 Single-Unders but EMOM, starting at 00:00 complete 5 Squat Cleans (70kg/45kg or 65% 1RM)

TC = 8 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 – Jimela and Abraham at CrossFit Algoa’s Fundraiser Box Comp “Climb the Mountain”! Jimela won the “Best Dressed South African Theme” at the Competition! Congratulations Jimela!

Reminder that all entries and score submissions for the ONLINE version of Climb the Mountain need to be in by 24:00 tonight! Reminder for potential winners to please upload your video link with your score submission! Thank you to everyone who has supported Dave and Eva and who made this event possible!

#CrossFitGames2018 #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) Practice Kipping Pull-ups

Score = For Quality

then…

2) Complete the Benchmark Workout “Cindy” – AMRAP 20 of:
5 Pull-ups
10 Push-ups
15 Air-squats

Score = Total Reps

EXTRAS

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

LITE WOD

1) Practice Kipping Pull-ups (assisted)

Score = For Quality

then…

2) Complete the Benchmark Workout “Cindy” – AMRAP 20 of:
5 Pull-ups (assisted)
10 Push-ups (kneeling)
15 Air-squats

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 – Get down to CrossFit Algoa (56 3rd Avenue Newton Park), watch or even better, join in on the action!! Boerie rolls, fruit salad, currie, refreshments and our very own blend of coffee “Sweet & Strong” from Urban Espress will be on sale!

It’s not too late to enter, you can enter today still!! The workouts can be done by any partly active healthy person…so come support Dave and Eva get to the Reebok CrossFit Games and have some FUN! Details at: https://crossfitalgoa.com/climb-the-mountain-comp/

IF YOU DO NOT LIVE IN PE…you can still get involved in the ONLINE version of the Competition. You have until Monday 24:00 to register and submit your scores! (Image courtesy of @natrefphoto)

#crossfitgames #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #crossfitalgoa #nutritechfit #trainlikeapro #gounbroken #iamnutritechfit #reeboksa #nano8 #markandersonphysiotherapy #UrbanEspressCoffeeCo #bronscor #itensityonline #futuretech #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #luke1v37 #natrefphoto #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 and LITE WOD’s

1) In Teams of 2, complete…

Climb the Mountain 1 and Climb the Mountain 2 (Fundraiser Competition to get Dave and Eva to the Reebok CrossFit Games 2018)

Click here for Full Workout descriptions and video explanation!!

RX’ED

Climb the Mountain 1:
9 min AMRAP of Burpee Muscle-ups

Score = Total Reps

There is a 2 min transition into…

Climb the Mountain 2:
9 min AMRAP of weighted Box Step-overs (61cm/51cm and 30kg/20kg)

Score = Total Reps
(NB – either Climb the Mountain 1 or 2 may be completed 1st followed by the other)

INTERMEDIATE

Climb the Mountain 1:
9 min AMRAP of Burpee Pull-ups

Score = Total Reps

There is a 2 min transition into…

Climb the Mountain 2:
9 min AMRAP of weighted Box Step-overs (61cm/51cm and 20kg/10kg)

Score = Total Reps
(NB – either Climb the Mountain 1 or 2 may be completed 1st followed by the other)

SCALED

Climb the Mountain 1:
9 min AMRAP of Burpees and Jumping Pull-ups (1 Burpee + 4 Jumping PU = 1 rep)

Score = Total Reps

There is a 2 min transition into…

Climb the Mountain 2:
9 min AMRAP of weighted Box Step-overs (51cm/51cm and 10kg/5kg)

Score = Total Reps
(NB – either Climb the Mountain 1 or 2 may be completed 1st followed by the other)

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/.

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

Featured Image – The Workouts for the “Climb the Mountain” Box and Online Fundraiser Competition for Dave and Eva were released last night! Find all the details for entry and all the Workout youtube clips and descriptions a: https://crossfitalgoa.com/climb-the-mountain-comp/  

There is still time to enter for both the Box Competition and the Online Competition.

Online Competition submission and entries only close on Monday evening (11th June) at 24:00.  

If you still want to register for the Box Competition, you can do so at the event on Saturday or you can contact Dave on 0784517637 to enter today.

#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 WOD

1) EMOM 10 – Segment Snatch Deadlift (Pause 3cm, knees, Pockets), Snatch, Snatch Balance (70% 1RM Snatch)

Score = For Load

then…

2) Complete the following FT:
15 TNG Power Snatch (80kg/55kg)
20 TNG Power Snatch (65kg/45kg)
25 TNG Power Snatch (50kg/35kg)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

NB – min of 3 TNG reps at a time (penalty 3 BBF burpees if do not do 3 TNG)

EXTRAS

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

LITE WOD

1) EMOM 10 – Segment Snatch Deadlift (Pause 3cm, knees, Pockets), Snatch (power snatch, OHS), Snatch Balance (70% 1RM Snatch)

Score = For Load

then…

2) Complete the following FT:
15 TNG Power Snatch (55kg/35kg)
20 TNG Power Snatch (45kg/30kg)
25 TNG Power Snatch (35kg/22kg)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

NB – min of 3 TNG reps at a time (penalty 3 BBF burpees if do not do 3 TNG)

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 – Climb the Mountain Comp: Reminder… Early Bird Registration closes tonight (24:00) for the Box Comp at CrossFit Algoa. You can still enter late on Friday and on Saturday at the event…contact Dave on 0784517637 for Friday entries and at the Box on Saturday.

ONLINE COMP Entry and Participation Opens Friday 8th and closes Monday 11th at 24:00.

For more details visit… https://crossfitalgoa.com/climb-the-mountain-comp/

#CrossFitGames #CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #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) E90SOn90S for 9 min (6 Rnds) – 1 Cluster, 1 Push Press, 1 Push Jerks, 1 Split Jerks (climb to a heavy load)

Score = Load

then…

2) AMRAP the following for 3 Rnds:
0:00-1:30: BB Facing Burpees
1:30-3:00: T2B
3:00-4:30: KB Swing (32kg/24kg)

Score = Total Reps

EXTRAS WOD

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

“LITE” WOD

1) E90SOn90S for 9 min (6 Rnds) – 1 Cluster (or Power Clean & Thruster), 1 Push Press, 2 Push Jerks (climb to a heavy load)

Score = Load

then…

2) AMRAP the following for 3 Rnds:
0:00-1:30: Burpees
1:30-3:00: HKR
3:00-4:30: KB Swing (24kg/16kg)

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