Featured Image – Our 8th @EastCapeChamps will take place from 7-9 November 2025.

➡️ (Fri 7 Nov 2025) Individuals

➡️ (Sat/Sun – 8 & 9 Nov 2025) Teams of 4

✅The next Registration Opens – TBA

⚠️‼️Early Bird Registration (includes Shirt) – Closes Wed, 8 Oct 2025 24:00.

⚠️‼️Late Registration (no shirt, unless we have extras) – Closes Wed, 29 October 2025

Full details at www.eastcapechamps.co.za 

———————————————————————————

#luke1v37  @TheFunctionWarehouse #thefunctionwarehouse  #AlwaysFitLeague @AlwaysFitLeague @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @CandyWrap_ @ShaunBennProjects #ShaunBennProjects @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

ONLINE WHITEBOARD/COACHING – 041025

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

RX, LITE and HOME WOD

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

1) CrossFit Manchester Benchmark WOD – Painstorm XXVI

Tabata the following in 39 min:

Tabata Thrusters (43kg/29kg)

Rest 1 min

Tabata Pull-ups

Rest 1 min

Tabata Cleans (any) (61kg/43kg)

Rest 1 min

Tabata Ring Rips

Rest 1 min

Tabata Deadlifts (90kg/68kg)

Rest 1 min

Tabata HSPU

Rest 1 min

Tabata KBS (24kg/16kg)

Rest 1 min

Tabata Row (cal) or SDHP (20kg/12kg)

Score = Total Reps

LITE:

Int1 – 40/27kg; 55/38kg; 85/60kg;

Int2 – 37/25kg; 50/35kg; 80/55kg; Abm (1/2)

Int3 – 35/22kg; 47kg/32kg; 70/50kg; Abm (2/3); 20/12kg  (KBS & SDHP)

Beg1 – 30/20kg; PU (P/G); 40/28kg; RD/BD (R/B); 60/40kg; PPU (61/51cm); 16/10kg (KBS & SDHP)

Beg2 – 25/15kg; RR (1/0.5m); 30/20kg; Seated P-D (Str); 50/32kg; PPU (51cm/Flr); 12/8kg (KBS & SDHP)

Beg3 – 20/12kg; RR (0.5/0m); 20/12kg; Seated P-D (Bnt); 40/25kg; PPU (Flr/Kns 4x abm); 8/5kg (KBS & SDHP)

EXTRAS

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

AFL COMPETITORS TRAINING

 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 has qualified 7x for the CrossFit Games and has competed 6 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

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

Featured Image – Our 8th @EastCapeChamps will take place from 7-9 November 2025.

➡️ (Fri 7 Nov 2025) Individuals

➡️ (Sat/Sun – 8 & 9 Nov 2025) Teams of 4

✅The next Registration Opens – TBA

⚠️‼️Early Bird Registration (includes Shirt) – Closes Wed, 8 Oct 2025 24:00.

⚠️‼️Late Registration (no shirt, unless we have extras) – Closes Wed, 29 October 2025

Full details at www.eastcapechamps.co.za 

———————————————————————————

#luke1v37  @TheFunctionWarehouse #thefunctionwarehouse  #AlwaysFitLeague @AlwaysFitLeague @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @CandyWrap_ @ShaunBennProjects #ShaunBennProjects @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

ONLINE WHITEBOARD/COACHING – 031025

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

RX, LITE and HOME WOD

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

1) CrossFit Manchester Benchmark WOD – Painstorm XXVI

Tabata the following in 39 min:

Tabata Thrusters (43kg/29kg)

Rest 1 min

Tabata Pull-ups

Rest 1 min

Tabata Cleans (any) (61kg/43kg)

Rest 1 min

Tabata Ring Rips

Rest 1 min

Tabata Deadlifts (90kg/68kg)

Rest 1 min

Tabata HSPU

Rest 1 min

Tabata KBS (24kg/16kg)

Rest 1 min

Tabata Row (cal) or SDHP (20kg/12kg)

Score = Total Reps

LITE:

Int1 – 40/27kg; 55/38kg; 85/60kg;

Int2 – 37/25kg; 50/35kg; 80/55kg; Abm (1/2)

Int3 – 35/22kg; 47kg/32kg; 70/50kg; Abm (2/3); 20/12kg  (KBS & SDHP)

Beg1 – 30/20kg; PU (P/G); 40/28kg; RD/BD (R/B); 60/40kg; PPU (61/51cm); 16/10kg (KBS & SDHP)

Beg2 – 25/15kg; RR (1/0.5m); 30/20kg; Seated P-D (Str); 50/32kg; PPU (51cm/Flr); 12/8kg (KBS & SDHP)

Beg3 – 20/12kg; RR (0.5/0m); 20/12kg; Seated P-D (Bnt); 40/25kg; PPU (Flr/Kns 4x abm); 8/5kg (KBS & SDHP)

EXTRAS

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

AFL COMPETITORS TRAINING

 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 has qualified 7x for the CrossFit Games and has competed 6 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

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

Featured Image – Our 8th @EastCapeChamps will take place from 7-9 November 2025.

➡️ (Fri 7 Nov 2025) Individuals

➡️ (Sat/Sun – 8 & 9 Nov 2025) Teams of 4

✅The next Registration Opens – TBA

⚠️‼️Early Bird Registration (includes Shirt) – Closes Wed, 8 Oct 2025 24:00.

⚠️‼️Late Registration (no shirt, unless we have extras) – Closes Wed, 29 October 2025

Full details at www.eastcapechamps.co.za 

———————————————————————————

#luke1v37  @TheFunctionWarehouse #thefunctionwarehouse  #AlwaysFitLeague @AlwaysFitLeague @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @CandyWrap_ @ShaunBennProjects #ShaunBennProjects @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

ONLINE WHITEBOARD/COACHING – 021025

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

RX, LITE and HOME WOD

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

1) Clean (squat) and Jerk (any) 2 – EMOM 10 min (Max Day)

Score = Load

LITE:

Keep loading so that great form is maintained!

Then…

2) A workout for those wanting to compete in Hyrox (29 min) –

AMRAP 4 min of:

500m Run

AMRAP 9m Sled Push (low bar), return stand Sled Pull (30kg, 35kg/10kg, 35kg)

Rest 1 min

AMRAP 4 min of:

500m Run

AMRAP Burpee Broad Jump

Rest 1 min

AMRAP 4 min of:

500m Run

AMRAP Rowing or SDHP (20kg/12kg)

Rest 1 min

AMRAP 4 min of:

500m Run

Framers Carry (24kgx2/16kgx2)

Rest 1 min

AMRAP 4 min of:

600m Run

Bumper/SB Lunges (20kg/10kg)

Rest 1 min

AMRAP 4 min of:

600m Run

AMRAP Wall Balls (9.1kg/6.3kg to 10/9ft)

Score = Total Reps

10m = 1 Rep for Run

Sled 1m = 1Rep

LITE:

Beg1 – PU (P/G), SDHP 16/10kg, Fc 20kgx2/12kgx2, Bmp Lunges (10/5kg), WB (6.3/4.5kg at 10/9ft)

Beg2 – RR (1/0.5m), SDHP 12/8kg, Fc 16kgx2/8kgx2, Bmp Lunges (5/2,5kg), WB (4,5/3kg, to 10ft/9ft)

Beg3 – RR (0.5/0m), SDHP 8/5kg, Fc 12kgx2/5kgx2, Bmp Lunges (2,5kg/0kg), WB (4,5/3kg, to 9/8ft)

EXTRAS

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

AFL COMPETITORS TRAINING

 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 has qualified 7x for the CrossFit Games and has competed 6 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

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

Featured Image – Our 8th @EastCapeChamps will take place from 7-9 November 2025.

➡️ (Fri 7 Nov 2025) Individuals

➡️ (Sat/Sun – 8 & 9 Nov 2025) Teams of 4

✅The next Registration Opens – TBA

⚠️‼️Early Bird Registration (includes Shirt) – Closes Wed, 8 Oct 2025 24:00.

⚠️‼️Late Registration (no shirt, unless we have extras) – Closes Wed, 29 October 2025

Full details at www.eastcapechamps.co.za 

———————————————————————————

#luke1v37  @TheFunctionWarehouse #thefunctionwarehouse  #AlwaysFitLeague @AlwaysFitLeague @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @CandyWrap_ @ShaunBennProjects #ShaunBennProjects @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

ONLINE WHITEBOARD/COACHING – 011025

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

RX, LITE and HOME WOD

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

Today complete the following workouts in pairs, each pair completes WOD 1 and 2 (Rest 6 min Btwn WODs)

1) TEAM WORKOUTS ECC 2023

https://eastcapechamps.co.za/2023-workouts/

You can view the FLOW and MOVEMENT STDS AT THE LINK ABOVE ⬆️ 

TEAM RX: Event 7A & B – DVSN’s #BeyondBasic Finals

Event 7A – M1/F1 completes FT:

21-15-9 Synchro Power Cleans (Fat Bar -55kg/Normal BB – 35kg)

3-2-1 Rope Climb (Men Legless, W normal – both from sitting) 3.8m (to work 2nd Athlete hangs on short rope M – Legless F – Leg assisted for climb and hangs)

Into…

2m Partner HSW, 1 Athlete 360 deg pirouette, 2m Partner HSW return

4m Partner HSW, 1 Athlete 360 deg pirouette, 4m Partner HSW return

6m Partner HSW, 1 Athlete 360 deg pirouette.

TC – 9 min (Class extended TC 14 min)

Score = Time/TC plus 1 sec/rep missed

Note:

HSW Each section must be completed unbroken (2m/2m-4m/4m-6m).

Piroutte needs to be unbroken

Partner HSW.. does not need to be synchro. If 1 athlete fails, he/she must return but not the other athlete!

Rep only counted once both athletes complete each section 2/4/6m. Stay on same rep before moving on!

REST 6 min …

2) Event 7B – M2/F2 completes FT:

12-9-6 Bar MU (2nd Ath neutral hold rings – low rings)

12-9-6 Synchro Thrusters (Fat Bar -55kg/Normal BB – 35kg)

Into…

2m Synchro OH Walking lunge (Fat Bar -55kg/Normal BB – 35kg), 2m return

4m Synchro OH Walking lunge, 4m return

6m Synchro OH Walking Lunge

TC – 9 min (Class extended TC 14 min)

Score = Time/TC plus 1 sec/rep missed

Note:

Each OH W-Lunge Rep (2m) must be completed unbroken.

Partner HSW.. does not need to be synchro. If 1 athlete fails, he/she must return and not the other athlete!

LITE Options Event 7A:

Int1 – FatB 50kg/BB 32kg; M- LL from sitting/W- same Rx but 3m

Int2 – FatB 50kg/BB 32kg; rest same as I3

Int3 (ECC Int) – FatB 45kg/BB 30kg; 3-2-1 RC 3.8m (M–Sit/W–Stand) 3.8m (to work 1 hangs on short rope- Leg assisted); 1 at time 2m HSW, return 2m

4m HSW, return 4m, 6m HSW

Beg1 (ECC Beg) – FatB 35kg/BB 20kg; 10-8-6 R-Pull–Ly to Stand (Legs str) 5/5-4/4-3/3e (partner holds Push-up – top); 10x 6m Synchro Unbroken Bear Crawl

Beg3 – FatB 20kg/BB 12kg; 10-8-6 R-Pull–Ly to Stand (Bnt hips/legs) 5/5-4/4-3/3e (partner holds Push-up – top); 6x 6m Synchro Unbroken Bear Crawl

LITE Options Event 7B:

Int1 – FatB 50kg/BB 32kg; 9-6-3 B-MU (R/B)   

Int2 – FatB 50kg/BB 32kg; 24-18-9 Synchro C2B/Pull-up

Int3 (ECC Int) – FatB 45kg/BB 30kg; 21-15-9 Synchro C2B/Pull-up

Beg1 (ECC Beg) – FatB 35kg/BB 20kg; 18e-15e-9e Ring Rows (0.5/0m) – partner holds Push-up (top)

Beg3 – FatB 20kg/BB 12kg; ; 18e-15e-9e Ring Rows (0/+0.5m) – partner holds Push-up

EXTRAS

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

AFL COMPETITORS TRAINING

 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 has qualified 7x for the CrossFit Games and has competed 6 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

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

Featured Image – Our 8th @EastCapeChamps will take place from 7-9 November 2025.

➡️ (Fri 7 Nov 2025) Individuals

➡️ (Sat/Sun – 8 & 9 Nov 2025) Teams of 4

✅The next Registration Opens – TBA

⚠️‼️Early Bird Registration (includes Shirt) – Closes Wed, 8 Oct 2025 24:00.

⚠️‼️Late Registration (no shirt, unless we have extras) – Closes Wed, 29 October 2025

Full details at www.eastcapechamps.co.za 

———————————————————————————

#luke1v37  @TheFunctionWarehouse #thefunctionwarehouse  #AlwaysFitLeague @AlwaysFitLeague @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @CandyWrap_ @ShaunBennProjects #ShaunBennProjects @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

ONLINE WHITEBOARD/COACHING – 300925

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

RX, LITE and HOME WOD

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

1) Complete the following E2ndMon2ndM for 10 min:

OHS 5-5 (65% 1RM)

Front Squat 5-5 (65% 1RM)

Back Squat 10 (50% 1RM)

Score = Sum of Loads (OHS load + FS load + BS load)

LITE:

Keep loading so that great form is maintained!

Then…

2) Complete 4 Rnds of the following for Max Reps:

AMRAP 3 min

400m Run

3x T- Wall Walks

AMRAP DU

REST 90 sec

Score = Total Reps (40 + 18 + DU reps – for all 3 Rnds)

Note:

T-WW Complex consists of 6 Reps:

Wall Walk Up,

Horizontal Wall Walk R 0.5m,

Horizontal Wall Walk L 1m,

Horizontal Wall Walk R 0.5m,

Wall Walk Down

MVT STD’S:

Each Mvt is 1 rep except the Hor WW L being 2 reps

Wall walk portion standards as per usual!

Horiz WW stds – hands remain on line each step

Inside hand passes 0,5m mark, then returns past 1m mark so inside hand passes this park and returns back to WW position.

For today… if you fail at any point you can restart your rep at the start of that section of the complex.

I.e. if you fail the Wall walk down portion of this complex…

Rest and then get up onto the wall to the start position and return correctly to the floor to complete the down portion of the WW.

LITE:

Rx – hands on 25cm line from wall

Int1 – Hands – 50cm

Int2 – Hands – 70cm

Int3 – Hands – 80cm

Beg1 – Run 350m; Hands – 90cm; 2 DU plus rest SU

Beg2 – Run 300m; Box Piked T-Walk 51cm Box (2 boxes side by side – 152cm long); SU

Beg3 – Run 250m; Floor T- WormW; SU

EXTRAS

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

AFL COMPETITORS TRAINING

 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 has qualified 7x for the CrossFit Games and has competed 6 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

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

Featured Image – Our 8th @EastCapeChamps will take place from 7-9 November 2025.

➡️ (Fri 7 Nov 2025) Individuals

➡️ (Sat/Sun – 8 & 9 Nov 2025) Teams of 4

✅The next Registration Opens – TBA

⚠️‼️Early Bird Registration (includes Shirt) – Closes Wed, 8 Oct 2025 24:00.

⚠️‼️Late Registration (no shirt, unless we have extras) – Closes Wed, 29 October 2025

Full details at www.eastcapechamps.co.za 

———————————————————————————

#luke1v37  @TheFunctionWarehouse #thefunctionwarehouse  #AlwaysFitLeague @AlwaysFitLeague @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @CandyWrap_ @ShaunBennProjects #ShaunBennProjects @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

ONLINE WHITEBOARD/COACHING – 290925

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

RX, LITE and HOME WOD

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

1) Complete the following E2ndMon2ndM for 10 min (Max Day on this complex):

TNG Deadlift, TNG Clean (squat), then drop and complete a Floor Press on the same load

Score = Load

TNG – touch n go – no dropping

LITE:

Keep loading so that great form is maintained!

Then…

2) 2019 EECC Heavy Mary meets Light Linda…  all mvts done in a weight vest (WV 9.1/6.3kg)

3 RFT in a Weight Vest (WV 9.1/6.3kg):

9 Deadlift (60kg/35kg)

9 Clean (squat) (60kg/35kg)

9 Bench Press (60kg/35kg)

5 HSPU

10 Pistols

15 PU

TC = 11 min (Class extended TC 16 min)

Score = Time/TC plus 1 sec/rep missed

Nb – Do the bench press as a floor press today if you do not use a bench or 2x boxes to bench from.

Today a 2nd BB can be used at the rack if needed!

LITE:

Intermediate ECC (Int1) – No W/Vest, 55/30kg, HSPU(flr/1 Abmat), 10 Box/SU (61/51cm w 24/16kg KB, 10 PU)

Int2 – PU; 50/28kg

Int3 – PU , 45kg/26kg

Beginner (Beg1) – 40/25kg, PU (feet/kneeling), Lunges, 15 RR (1m/0.5m)

 Beg2 – RR (0m), 30/20kg

EXTRAS

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

AFL COMPETITORS TRAINING

 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 has qualified 7x for the CrossFit Games and has competed 6 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

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

Featured Image – Our 8th @EastCapeChamps will take place from 7-9 November 2025.

➡️ (Fri 7 Nov 2025) Individuals

➡️ (Sat/Sun – 8 & 9 Nov 2025) Teams of 4

✅The next Registration Opens – TBA

⚠️‼️Early Bird Registration (includes Shirt) – Closes Wed, 8 Oct 2025 24:00.

⚠️‼️Late Registration (no shirt, unless we have extras) – Closes Wed, 29 October 2025

Full details at www.eastcapechamps.co.za 

———————————————————————————

#luke1v37  @TheFunctionWarehouse #thefunctionwarehouse  #AlwaysFitLeague @AlwaysFitLeague @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @CandyWrap_ @ShaunBennProjects #ShaunBennProjects @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

ONLINE WHITEBOARD/COACHING – 270925

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

RX, LITE and HOME WOD

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

1) AMRAP for 15 min (5 Rnds):

Min 1 – Burpee HS step Pirroutte over Barbell (aka Upside Down BBF Burpee)

Min 2 – CO DU

Min 3 – Pistol Squats

Score = Total Reps

(every time pass over the bar count as a rep) ;

Nb – if touch the bar repeat the step over portion! ;

LITE:

Level2 – lower BB height

Level4 – PVC pipe on floor

Int1 – Step over PVC pipe w 90 degree step (half) pirroutte; Pistols (R/B)

Int2 – Step over Line of floor w 90 degree step (half) pirroutte; Pistols (B/P)

Int3 – Step over Line on floor w both hands (keep straight – no pirroutte or 90 dev turn required); CO SU; Pistols (P/G)

Beg1 – Bp at wall, kick up and take at least 1 step to wall; Bp BSO (61/51cm); CO SU; Pistols (hip crease just above knee)

Beg2 – 1 Step or No Step Wall Walk (this is for those who normally only do worm walks)…. But add 1 step Left, 1 Step R while on while(traverse each Rep); CO SU; Lunges (alt)

Beg3 – Worm Walk… in push-up position 1 step Left, 1 step R (traverse each Rep); CO SU (toe lift trap- no jump); Static Lunge

Then…

2) AMRAP for 12 min:

15 DB Thrusters (22.5kgx2/15kgx2)

12 C2B PU

3 T-Wall Walk Complex (18 reps)

Score = Total Reps

Note:

T-WW Complex consists of 6 Reps:

Wall Walk Up,

Horizontal Wall Walk R 0.5m,

Horizontal Wall Walk L 1m,

Horizontal Wall Walk R 0.5m,

Wall Walk Down

MVT STD’S:

Each Mvt is 1 rep except the Hor WW L being 2 reps

Wall walk portion standards as per usual!

Horiz WW stds – hands remain on line each step

Inside hand passes 0,5m mark, then returns past 1m mark so inside hand passes this park and returns back to WW position.

For today… if you fail at any point you can restart your rep at the start of that section of the complex.

I.e. if you fail the Wall walk down portion of this complex…

Rest and then get up onto the wall to the start position and return correctly to the floor to complete the down portion of the WW.

LITE:

Rx – hands on 25cm line from wall

Int1 – 10 C2B; Hands – 50cm

Int2 – 9C2B; Hands – 70cm

Int3 – 20×2/12×2; 8 C2B; Hands – 80cm

Beg1 – 15×2/10×2; 12 PU (P/G); Hands – 90cm

Beg2 – 10×2/7×2; 12 RR (1/0,5m); Box Piked T-Walk 51cm Box (2 boxes side by side – 152cm long)

Beg3 – 7×2/5×2; 12 RR (0.5/0m); Floor T- WormW

EXTRAS

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

AFL COMPETITORS TRAINING

 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 has qualified 7x for the CrossFit Games and has competed 6 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

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

Featured Image – Our 8th @EastCapeChamps will take place from 7-9 November 2025.

➡️ (Fri 7 Nov 2025) Individuals

➡️ (Sat/Sun – 8 & 9 Nov 2025) Teams of 4

✅The next Registration Opens – TBA

⚠️‼️Early Bird Registration (includes Shirt) – Closes Wed, 8 Oct 2025 24:00.

⚠️‼️Late Registration (no shirt, unless we have extras) – Closes Wed, 29 October 2025

Full details at www.eastcapechamps.co.za 

———————————————————————————

#luke1v37  @TheFunctionWarehouse #thefunctionwarehouse  #AlwaysFitLeague @AlwaysFitLeague @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @CandyWrap_ @ShaunBennProjects #ShaunBennProjects @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

ONLINE WHITEBOARD/COACHING – 260925

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

RX, LITE and HOME WOD

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

1) AMRAP for 15 min (5 Rnds):

Min 1 – Burpee HS step Pirroutte over Barbell (aka Upside Down BBF Burpee)

Min 2 – CO DU

Min 3 – Pistol Squats

Score = Total Reps

(every time pass over the bar count as a rep) ;

Nb – if touch the bar repeat the step over portion! ;

LITE:

Level2 – lower BB height

Level4 – PVC pipe on floor

Int1 – Step over PVC pipe w 90 degree step (half) pirroutte; Pistols (R/B)

Int2 – Step over Line of floor w 90 degree step (half) pirroutte; Pistols (B/P)

Int3 – Step over Line on floor w both hands (keep straight – no pirroutte or 90 dev turn required); CO SU; Pistols (P/G)

Beg1 – Bp at wall, kick up and take at least 1 step to wall; Bp BSO (61/51cm); CO SU; Pistols (hip crease just above knee)

Beg2 – 1 Step or No Step Wall Walk (this is for those who normally only do worm walks)…. But add 1 step Left, 1 Step R while on while(traverse each Rep); CO SU; Lunges (alt)

Beg3 – Worm Walk… in push-up position 1 step Left, 1 step R (traverse each Rep); CO SU (toe lift trap- no jump); Static Lunge

Then…

2) AMRAP for 12 min:

15 DB Thrusters (22.5kgx2/15kgx2)

12 C2B PU

3 T-Wall Walk Complex (18 reps)

Score = Total Reps

Note:

T-WW Complex consists of 6 Reps:

Wall Walk Up,

Horizontal Wall Walk R 0.5m,

Horizontal Wall Walk L 1m,

Horizontal Wall Walk R 0.5m,

Wall Walk Down

MVT STD’S:

Each Mvt is 1 rep except the Hor WW L being 2 reps

Wall walk portion standards as per usual!

Horiz WW stds – hands remain on line each step

Inside hand passes 0,5m mark, then returns past 1m mark so inside hand passes this park and returns back to WW position.

For today… if you fail at any point you can restart your rep at the start of that section of the complex.

I.e. if you fail the Wall walk down portion of this complex…

Rest and then get up onto the wall to the start position and return correctly to the floor to complete the down portion of the WW.

LITE:

Rx – hands on 25cm line from wall

Int1 – 10 C2B; Hands – 50cm

Int2 – 9C2B; Hands – 70cm

Int3 – 20×2/12×2; 8 C2B; Hands – 80cm

Beg1 – 15×2/10×2; 12 PU (P/G); Hands – 90cm

Beg2 – 10×2/7×2; 12 RR (1/0,5m); Box Piked T-Walk 51cm Box (2 boxes side by side – 152cm long)

Beg3 – 7×2/5×2; 12 RR (0.5/0m); Floor T- WormW

EXTRAS

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

AFL COMPETITORS TRAINING

 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 has qualified 7x for the CrossFit Games and has competed 6 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

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

Featured Image – Our 8th @EastCapeChamps will take place from 7-9 November 2025.

➡️ (Fri 7 Nov 2025) Individuals

➡️ (Sat/Sun – 8 & 9 Nov 2025) Teams of 4

✅The next Registration Opens – TBA

⚠️‼️Early Bird Registration (includes Shirt) – Closes Wed, 8 Oct 2025 24:00.

⚠️‼️Late Registration (no shirt, unless we have extras) – Closes Wed, 29 October 2025

Full details at www.eastcapechamps.co.za 

———————————————————————————

#luke1v37  @TheFunctionWarehouse #thefunctionwarehouse  #AlwaysFitLeague @AlwaysFitLeague @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @CandyWrap_ @ShaunBennProjects #ShaunBennProjects @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

ONLINE WHITEBOARD/COACHING – 250925

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

RX, LITE and HOME WOD

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

1) A workout for those wanting to compete in Hyrox –

AMRAP 5 min of:

200m Run

20 Kipping Ring Rows

AMRAP 5 min of:

200m Run

20m -4x5m Sled Push (low bar/high bar ) (30kg, 35kg/10kg, 35kg)

AMRAP 5 min of:

200m Run

20m-2x10m Sled Pull (30kg, 35kg/10kg, 35kg)

AMRAP 5 min of:

200m Run

20 Burpee Broad Jump

AMRAP 5 min of:

200m Run

200m Rowing or 20 SDHP (20kg/12kg)

AMRAP 5 min of:

200m Run

40m Framers Carry (24kgx2/16kgx2)

AMRAP 5 min of:

200m Run

20 m Bumper Lunges (20kg/10kg)

AMRAP 5 min of:

200m Run

20 Wall Balls (9.1kg/6.3kg to 10/9ft)

Score = Total Reps

10m = 1 Rep for Run

Sled 1m = 1Rep

LITE:

Beg1 – PU (P/G), SDHP 16/10kg, Fc 20kgx2/12kgx2, Bmp Lunges (10/5kg), WB (6.3/4.5kg at 10/9ft)

Beg2 – RR (1/0.5m), SDHP 12/8kg, Fc 16kgx2/8kgx2, Bmp Lunges (5/2,5kg), WB (4,5/3kg, to 10ft/9ft)

Beg3 – RR (0.5/0m), SDHP 8/5kg, Fc 12kgx2/5kgx2, Bmp Lunges (2,5kg/0kg), WB (4,5/3kg, to 9/8ft)

EXTRAS

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

AFL COMPETITORS TRAINING

 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 has qualified 7x for the CrossFit Games and has competed 6 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

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

Featured Image – Our 8th @EastCapeChamps will take place from 7-9 November 2025.

➡️ (Fri 7 Nov 2025) Individuals

➡️ (Sat/Sun – 8 & 9 Nov 2025) Teams of 4

✅The next Registration Opens – TBA

⚠️‼️Early Bird Registration (includes Shirt) – Closes Wed, 8 Oct 2025 24:00.

⚠️‼️Late Registration (no shirt, unless we have extras) – Closes Wed, 29 October 2025

Full details at www.eastcapechamps.co.za 

———————————————————————————

#luke1v37  @TheFunctionWarehouse #thefunctionwarehouse  #AlwaysFitLeague @AlwaysFitLeague @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @CandyWrap_ @ShaunBennProjects #ShaunBennProjects @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

ONLINE WHITEBOARD/COACHING – 240925

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

RX, LITE and HOME WOD

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

1) EMOM for 8 min complete 3 Hang Power Cleans – (Start 50%, Build Max Day)

Score = Max Load

LITE:

Keep loading so that great form is maintained!

Then…

2) Complete the following FT:

40 DB Hang Power Cleans (22,5kgx2/15kgx2)

30 Burpee Box Step Overs (61cm/51cm w 22,5kgx2/15kgx2)

20 Bar Muscle-ups

TC – 12 min

Score = Time/TC plus 1sec/rep missed

LITE:

Int1 – 15 BMU

Int2 – 15 BMU (R/B)

Int3 – 20kgx2/12kgx2; 15 BMU (B/P)

Beg1 – 15kgx2/10kgx2 at 61/51cm; 20 C2B PU (P/G)

Beg2 – 15kgx2/10kgx2 at 51cm; RR (1/0.5m)

Beg3 – 10kgx2/7kgx2 at 41cm; RR (0.5/0m)

EXTRAS

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

AFL COMPETITORS TRAINING

 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 has qualified 7x for the CrossFit Games and has competed 6 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

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