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 – 230925
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) Beat last weeks score – AMRAP 9 min, climbing this ladder – 1 Muscle-up into 1x Skin the Cat, 2 each then 3 each
Score = Total Reps
Note number of complexes completed (i.e. Rnd of 2 is 2 complexes – which consists of 4 Reps i.e. MU, STC, MU, STC, MU.
LITE:
Int1 – MU
Int2 – B-MU (R/B)
Int3 – B-MU (B/P)
Beg1 – PU (P/G), Bar-Dip (B/P), STC – Assisted jump up and reduced ROM
Beg2 – RR (1/0.5m), Seated P-Dip (Str), STC – Assisted jump up and reduced ROM
Beg3 – RR (0.5/0m), Seated P-Dip (Bent), STC – 5 sec Tuck Hang; 5 sec Shoulder Ext (pushdown) x 2
See further scaled options below… for the levers position holds
LITE:
Rx – Full (F/R levers and Planche)
Level1 – Straddle (F/R levers and Planche)
Level2 – Single Leg (F/R levers and Planche)
Level3 – Flat Back (F/R levers and Planche); M-up after every 2nd STC
Int1 – Same L3
Int2 – Tuck (F/R levers and Planche) ; jumping M-up (Bottom Rings in line w bottom chin)
Int3 – Tuck (F/R levers and Planche); M-up inclined 45deg
Beg1 – Tuck (invert hang to hold pos F/R lever), Tuck Planche, RR Horiz
Beg2 – Tuck 1 Ft down (Rear Lever and Tuck Planche), Front lever – Invert Hang; RR (0.5/0m)
Beg3 – F/R (isom push down lying/kneeling on floor), Tuck Planche (both feet down); RR (0/-0.5m)
Then…
2) AMRAP 12 min of the following for Max Reps/Distance:
20m HSW
Run 200m
Score = Total Reps
LITE:
10m is 1 Rep
Int1 – 17m
Int2 – 14m
Int3 – 11m or 4 Wall Walks (multiply WW by 3 on I3 to compare)
Beg1 – 5 Half WW; Run 200m
Beg2 – 5x 1-step WW; Run 150m
Beg3 – 5x WormW; Run 120m
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!