Feature Video – The First Choice High Protein Recovery East Cape Champs Registration is Live!

IF YOU ARE LIMITED FOR TIME, HOW ABOUT TRYING OUR ONE & DONE Event, a 25 minute Event with 3 Scoring Opportunities! 
For all the info – CLICK HERE! 

📆 10 July (Individual) and 11, 12 July (Teams) 2026

➡️Early Bird Registration – Runs to 3 July 2026 (✅Comp Shirt guaranteed with entry)

➡️Late Registration – 4 July – 6 July 24:00 (⚠️No guarantee of Comp Shirt‼️)

⚠️‼️Registration Closes Tues 6 July 24:00.

Find all the info at:

✅ Home Page – https://eastcapechamps.co.za

✅ Event Format – https://eastcapechamps.co.za/event-format/

✅ Registration – https://eastcapechamps.co.za/registration/

———————————————————————————

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse @AlwaysFitLeague @Bronscor @CrossFitAlgoa  @BradMillar @phicor_architectural_products @resoundza @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants @Mark_Anderson1972 @ItensityOnline @Practical_Aquaponics_SA @ShaunBennProjects @pansolutionsportelizabeth @cannafrica_boardwalk_sa #SasolDisa #EastCapeHandTools

—————————————————————————————————————————-

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

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)  

ONLINE WHITEBOARD/COACHING – 090726

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

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

NOTE DUE TO OUR FIRST CHOICE HIGH PROTEIN RECOVERY ECC – We only have our 5:30 am and 8:30 am classes today. You can hit an open box workout until 18:00 but note it will be in the warmup area only.

The normal Class Schedule Resumes from Monday 13 July at 17:10.

COME SUPPORT OUR AWESOME ATHLETES! 

PLEASE SEE ALL THE DETAILS AT: eastcapechamps.co.za

HERE IS THE SCHEDULE: https://eastcapechamps.co.za/event-scheduleheats/

ECC ATHLETES – SEE AFL ATHLETES TRAINING FOR TODAY…

⚠️‼️COACHES PLEASE WRITE THIS UP ON THE WHITEBOARD FOR OUR ECC ATHLETES‼️⚠️

1) Power Clean and Push Jerk 2 – EMOM for 12 min (Build to Max Day, Start at 50% 1RM) 

Score = Max Load

LITE:

Keep loading so that great form is maintained!

then…

2) Complete 10-9-8-7-6-5-4-3-2-1 of the following FT:

Power Clean and Push Jerk (60/40kg) 

C2B Pull-ups

Push-ups

TC – 18 min

Score = Time/TC plus 1 sec/rep missed

LITE:

RX sub – DB/KB/BP/Light BB – PC and PJ 14-13-12-11-10-9-8-7-6-5 Reps on 25kg/15kg 

BOR Sub – BB same reps (60/40kg), DB/KB/BP/BB (light) 20-18-16-14-12-10-8-6-4-2 (25/15kg)

Int1 – 55/36kg; 22.5/15kg; 7-7-6-6-5-5-4-3-2-1 BOR

Int2 – 53/34kg; 22.5/15kg; PU or BOR

Int3 – 50/32kg; 20/12kg; 7-7-6-6-5-5-4-3-2-1 PU

Beg1 – 45/30kg; 15/10kg; PU (G/P) or BOR; PU M 10 to 1/W 7-7-6-6-5-5-4-3-2-1

Beg2 – 35/22kg; 12/8kg; RR (1/0.5m) or BOR; PU M 7-7-6-6-5-5-4-3-2-1/W (kns) 10 to 1

Beg3 – 25/17kg; 8/5kg; RR (1/0.5m) or BOR; M PU (kns) 10 to 1/W (kns) 7-7-6-6-5-5-4-3-2-1

EXTRAS

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

COMPETITORS PROGRAM (AFL TRAINING)

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!

Feature Video – The First Choice High Protein Recovery East Cape Champs Registration is Live!

IF YOU ARE LIMITED FOR TIME, HOW ABOUT TRYING OUR ONE & DONE Event, a 25 minute Event with 3 Scoring Opportunities! 
For all the info – CLICK HERE! 

📆 10 July (Individual) and 11, 12 July (Teams) 2026

➡️Early Bird Registration – Runs to 3 July 2026 (✅Comp Shirt guaranteed with entry)

➡️Late Registration – 4 July – 6 July 24:00 (⚠️No guarantee of Comp Shirt‼️)

⚠️‼️Registration Closes Tues 6 July 24:00.

Find all the info at:

✅ Home Page – https://eastcapechamps.co.za

✅ Event Format – https://eastcapechamps.co.za/event-format/

✅ Registration – https://eastcapechamps.co.za/registration/

———————————————————————————

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse @AlwaysFitLeague @Bronscor @CrossFitAlgoa  @BradMillar @phicor_architectural_products @resoundza @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants @Mark_Anderson1972 @ItensityOnline @Practical_Aquaponics_SA @ShaunBennProjects @pansolutionsportelizabeth @cannafrica_boardwalk_sa #SasolDisa #EastCapeHandTools

—————————————————————————————————————————-

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

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)  

ONLINE WHITEBOARD/COACHING – 070726

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

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) Practice Handstand Holds (Freestanding)

Score = For Quality

LITE:

Int1/2/3 – same

Beg1 – at wall

Beg2 – Piked Holds (61/51cm) – 1 leg straight OH

Beg3 – Piked Holds (floor) – 1 leg straight OH

then…

2) AMRAP the following for 5 Rnds: 

AMRAP 4:

500m Row

25 DB Snatch (25/15kg)

AMRAP DU 

Rest 2 min 

Score = Total Reps 

ECC ATHLETES – SEE AFL ATHLETES TRAINING FOR TODAY!

DB Snatch – Alt. DB Power Snatch/ Alt. DB Muscle Snatch

LITE:

Row Sub SDHP Rx – 20/12kg KB

Home – Light BB Snatch (same loads as DB/KB)

Int1 – 22.5/15kg

Int2 – 22.5/15kg

Int3 – 20/12kg

Beg1 – SDHP 16/10kg; 15/10kg

Beg2 – SDHP 12/8kg; 12/8kg

Beg3 – SDHP 8/5kg; 8/5kg

EXTRAS

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

COMPETITORS PROGRAM (AFL TRAINING)

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!

Feature Video – The First Choice High Protein Recovery East Cape Champs Registration is Live!

IF YOU ARE LIMITED FOR TIME, HOW ABOUT TRYING OUR ONE & DONE Event, a 25 minute Event with 3 Scoring Opportunities! 
For all the info – CLICK HERE! 

📆 10 July (Individual) and 11, 12 July (Teams) 2026

➡️Early Bird Registration – Runs to 3 July 2026 (✅Comp Shirt guaranteed with entry)

➡️Late Registration – 4 July – 6 July 24:00 (⚠️No guarantee of Comp Shirt‼️)

⚠️‼️Registration Closes Tues 6 July 24:00.

Find all the info at:

✅ Home Page – https://eastcapechamps.co.za

✅ Event Format – https://eastcapechamps.co.za/event-format/

✅ Registration – https://eastcapechamps.co.za/registration/

———————————————————————————

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse @AlwaysFitLeague @Bronscor @CrossFitAlgoa  @BradMillar @phicor_architectural_products @resoundza @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants @Mark_Anderson1972 @ItensityOnline @Practical_Aquaponics_SA @ShaunBennProjects @pansolutionsportelizabeth @cannafrica_boardwalk_sa #SasolDisa #EastCapeHandTools

—————————————————————————————————————————-

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

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)  

ONLINE WHITEBOARD/COACHING – 070726

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

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) OHS 3-3-3-3-3 (start 80% 1RM, climb to Max Day)

Score = Load 

ECC ATHLETES – 2-2-2 (80% 1RM)

then…

2) Complete the following couplet FT:

15-12-9 Power Snatch (60kg/40kg)

12-9-6 Muscle-ups 

TC – 14 min 

Score = Time/TC plus 1 sec/rep missed

ECC ATHLETES – 9-6-3 ON BOTH MOVEMENTS!

LITE:

RX sub – DB/KB/BP – 21-18-15 Reps on 25kg/15kg 

BOR Sub – BB 12-9-6 (60/40kg), DB/KB/BP/BB (light) 24-18-12 (25/15kg)

Int1 – 55/36kg; 22.5/15kg; 9-6-3 MU or BOR

Int2 – 53/34kg; 22.5/15kg; 12-9-6 B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR

Int3 – 50/32kg; 20/12kg; B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR

Beg1 – 45/30kg; 15/10kg; PU (G/P)/RD (B/P) or BOR

Beg2 – 35/22kg; 12/8kg; RR (1/0.5m)/S-PD (str) or BOR

Beg3 – 25/17kg; 8/5kg; RR (1/0.5m)/S-PD (bnt) or BOR

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!

Feature Video – The First Choice High Protein Recovery East Cape Champs Registration is Live!

IF YOU ARE LIMITED FOR TIME, HOW ABOUT TRYING OUR ONE & DONE Event, a 25 minute Event with 3 Scoring Opportunities! 
For all the info – CLICK HERE! 

📆 10 July (Individual) and 11, 12 July (Teams) 2026

➡️Early Bird Registration – Runs to 3 July 2026 (✅Comp Shirt guaranteed with entry)

➡️Late Registration – 4 July – 6 July 24:00 (⚠️No guarantee of Comp Shirt‼️)

⚠️‼️Registration Closes Tues 6 July 24:00.

Find all the info at:

✅ Home Page – https://eastcapechamps.co.za

✅ Event Format – https://eastcapechamps.co.za/event-format/

✅ Registration – https://eastcapechamps.co.za/registration/

———————————————————————————

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse @AlwaysFitLeague @Bronscor @CrossFitAlgoa  @BradMillar @phicor_architectural_products @resoundza @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants @Mark_Anderson1972 @ItensityOnline @Practical_Aquaponics_SA @ShaunBennProjects @pansolutionsportelizabeth @cannafrica_boardwalk_sa #SasolDisa #EastCapeHandTools

—————————————————————————————————————————-

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

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)  

ONLINE WHITEBOARD/COACHING – 060726

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

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) Practice Toes to Bar 

b) Practice Double-Unders

Score = Both for Quality 

then…

2) WOD League SA’s Spring Challenge online comp has started… Registration and Scores need to be in on 9th September. 

Visit Wodleague.co.za or @wodleague_sa (instagram) for registeration details!

ECC ATHLETES…JUST 1 ROUND OF THIS WORKOUT TODAY! DELOAD FOR ECC!

Wod League Spring Online Challenge

Workout 1 – For Time:

RX & Masters

3 Rounds FT:

70 Double Unders

50 Wall Balls (10kg/7kg)

30 Toes 2 Bar

Scaled:

3 Rounds:

70 Single Skips

50 Wall Balls (7kg/5kg)

30 Knees 2 Chest

Standards & Weights:

RX & Masters: Standard wall ball height, wall ball weight: 10kg Male / 7kg Female

Scaled: Standard wall ball height, wall ball weight: 7kg Male / 5kg Female

#wodleaguesa

TC = 15 min (CFA Extended TC – 22 min)

Score = Time/TC plus 1 sec/rep missed

Notes:

If entering, you must complete on WOD League’s prescription (above)! Class LITE Options below if not entering!

NB – Today – if you have not completed by 15 min… after a rest at 15 min continue until the extended time cap of 22 min!

Score is your Time or Reps Missed at 15 min. Note your time or extended TC score!

You can use a WB OR Thrusters BB/DB/KB/WB – Use whatever loading you have (Rnd to closest load i.e. 7.kg DB or 8 kg KB)

LITE:

CFA sub WB RX – WB/sub Thr (25/15kg)

CFA sub RX – T2B (Lying feet to hands)

Int1 – 65 DU, WB/sub Thr (25/15kg)

Int2 – 60 DU, WB/sub Thr (25/15kg)

Int3 – 55 DU, WB (9.1/6.3kg, 9ft/8ft lower height) OR Th 20/12kg  

Beg1 – SU, WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), HLR (or Lying F2H)

Beg2 – 65 SU, WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), HKR (or Lying K2H) 

Beg3 – 60 SU, WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), Sitting (K2C)

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!

Feature Video – The First Choice High Protein Recovery East Cape Champs Registration is Live!

IF YOU ARE LIMITED FOR TIME, HOW ABOUT TRYING OUR ONE & DONE Event, a 25 minute Event with 3 Scoring Opportunities! 
For all the info – CLICK HERE! 

📆 10 July (Individual) and 11, 12 July (Teams) 2026

➡️Early Bird Registration – Runs to 3 July 2026 (✅Comp Shirt guaranteed with entry)

➡️Late Registration – 4 July – 6 July 24:00 (⚠️No guarantee of Comp Shirt‼️)

⚠️‼️Registration Closes Tues 6 July 24:00.

Find all the info at:

✅ Home Page – https://eastcapechamps.co.za

✅ Event Format – https://eastcapechamps.co.za/event-format/

✅ Registration – https://eastcapechamps.co.za/registration/

———————————————————————————

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse @AlwaysFitLeague @Bronscor @CrossFitAlgoa  @BradMillar @phicor_architectural_products @resoundza @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants @Mark_Anderson1972 @ItensityOnline @Practical_Aquaponics_SA @ShaunBennProjects @pansolutionsportelizabeth @cannafrica_boardwalk_sa #SasolDisa #EastCapeHandTools

—————————————————————————————————————————-

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

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)  

ONLINE WHITEBOARD/COACHING – 040726

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

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) First Choice High Protein Recovery ECC 25 – TEAMS

https://eastcapechamps.co.za/2025-workouts/

RX – TEAM EVENT 2 – The Function Warehouse SPRINTOFF

Each Athlete completes 1 Rnd of the following FT: 

120m Shuttle Sprint 20x 6m 

60m (10x 6m) Sled Push (Low bar/High bar) (35kg plus 30kg/ 35kg plus 10kg)

60m (5m x12) Farmers Carry Box Step Overs (22,5kg, 24kg/15kg, 16kg at 61cm/51cm)

30 OHS (35kg/25kg)

15m Shuttle Sprint 3x 5m

TC’s – 5, 10, 15, 20 min

Score = Sum of Times & or /TC’s plus 1 sec/rep missed for all 4 athletes

NOTE:

If an athlete does not complete by the Time cap, the next athlete starts after being tagged in by the previous athlete!

If an athlete finishes before the time cap, the next athlete must wait for the Next Time Cap to start!

LITE:

Int2 – Sled Push (LB/HB) (35, 20kg/ 35, 5kg), FC BSO (22,5, 20kg/15, 15kg at 61/51cm), 33/22kg

Int3 (INT ECC) – Sled Push (LB/HB) (35, 20kg/ 35, 5kg), FC BSO (22,5, 16kg/15, 12kg at 61/51cm), 30/20kg

Beg1 – Sled Push (LB/HB) (35, 10kg/35, 0kg), FC BSO (15kg, 16/10kg, 10kg at 61/51cm), 25/15kg

Beg2 (ECC Sc) – Sled Push (LB/HB) (35, 10kg/35, 0kg), FC BSO (15kg, 12/10kg, 5kg at 61/51cm), 20/12kg

Beg3 – FC BSO (10,5kg/5, 2.5kg at 61/51cm), 15/9kg

Then…

2) Complete 2 Rounds of –

AMRAP 5 min:

5 Sandbag (Belly carry) Thrusters (L shoulder to Right shoulder over the head) (45kg/35kg)

5 Sandbag Cleans (45kg/35kg)

Rest 2

Score = Total Reps (1m=1Rep)

LITE:

Nb – SB Thr – no lockout required

Sled Same RX to Int3; Sled B1-3 same as B1

Int3 – 35/20kg

Beg1 – 30/20kg; F-4 reps each

Beg2 – 20/15kg

Beg3 -15/10kg

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!

Feature Video – The First Choice High Protein Recovery East Cape Champs Registration is Live!

📆 10 July (Individual) and 11, 12 July (Teams) 2026

➡️Early Bird Registration – Runs to 3 July 2026 (✅Comp Shirt guaranteed with entry)

➡️Late Registration – 4 July – 6 July 24:00 (⚠️No guarantee of Comp Shirt‼️)

⚠️‼️Registration Closes Tues 6 July 24:00.

Find all the info at:

✅ Home Page – https://eastcapechamps.co.za

✅ Event Format – https://eastcapechamps.co.za/event-format/

✅ Registration – https://eastcapechamps.co.za/registration/

———————————————————————————

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse @AlwaysFitLeague @Bronscor @CrossFitAlgoa  @BradMillar @phicor_architectural_products @resoundza @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants @Mark_Anderson1972 @ItensityOnline @Practical_Aquaponics_SA @ShaunBennProjects @pansolutionsportelizabeth @cannafrica_boardwalk_sa #SasolDisa #EastCapeHandTools

—————————————————————————————————————————-

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

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)  

ONLINE WHITEBOARD/COACHING – 030726

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

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) First Choice High Protein Recovery ECC 25 – TEAMS

https://eastcapechamps.co.za/2025-workouts/

RX – TEAM EVENT 2 – The Function Warehouse SPRINTOFF

Each Athlete completes 1 Rnd of the following FT: 

120m Shuttle Sprint 20x 6m 

60m (10x 6m) Sled Push (Low bar/High bar) (35kg plus 30kg/ 35kg plus 10kg)

60m (5m x12) Farmers Carry Box Step Overs (22,5kg, 24kg/15kg, 16kg at 61cm/51cm)

30 OHS (35kg/25kg)

15m Shuttle Sprint 3x 5m

TC’s – 5, 10, 15, 20 min

Score = Sum of Times & or /TC’s plus 1 sec/rep missed for all 4 athletes

NOTE:

If an athlete does not complete by the Time cap, the next athlete starts after being tagged in by the previous athlete!

If an athlete finishes before the time cap, the next athlete must wait for the Next Time Cap to start!

LITE:

Int2 – Sled Push (LB/HB) (35, 20kg/ 35, 5kg), FC BSO (22,5, 20kg/15, 15kg at 61/51cm), 33/22kg

Int3 (INT ECC) – Sled Push (LB/HB) (35, 20kg/ 35, 5kg), FC BSO (22,5, 16kg/15, 12kg at 61/51cm), 30/20kg

Beg1 – Sled Push (LB/HB) (35, 10kg/35, 0kg), FC BSO (15kg, 16/10kg, 10kg at 61/51cm), 25/15kg

Beg2 (ECC Sc) – Sled Push (LB/HB) (35, 10kg/35, 0kg), FC BSO (15kg, 12/10kg, 5kg at 61/51cm), 20/12kg

Beg3 – FC BSO (10,5kg/5, 2.5kg at 61/51cm), 15/9kg

Then…

2) Complete 2 Rounds of –

AMRAP 5 min:

5 Sandbag (Belly carry) Thrusters (L shoulder to Right shoulder over the head) (45kg/35kg)

5 Sandbag Cleans (45kg/35kg)

Rest 2

Score = Total Reps (1m=1Rep)

LITE:

Nb – SB Thr – no lockout required

Sled Same RX to Int3; Sled B1-3 same as B1

Int3 – 35/20kg

Beg1 – 30/20kg; F-4 reps each

Beg2 – 20/15kg

Beg3 -15/10kg

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!

Feature Video – The First Choice High Protein Recovery East Cape Champs Registration is Live!

📆 10 July (Individual) and 11, 12 July (Teams) 2026

➡️Early Bird Registration – Runs to 3 July 2026 (✅Comp Shirt guaranteed with entry)

➡️Late Registration – 4 July – 6 July 24:00 (⚠️No guarantee of Comp Shirt‼️)

⚠️‼️Registration Closes Tues 6 July 24:00.

Find all the info at:

✅ Home Page – https://eastcapechamps.co.za

✅ Event Format – https://eastcapechamps.co.za/event-format/

✅ Registration – https://eastcapechamps.co.za/registration/

———————————————————————————

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse @AlwaysFitLeague @Bronscor @CrossFitAlgoa  @BradMillar @phicor_architectural_products @resoundza @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants @Mark_Anderson1972 @ItensityOnline @Practical_Aquaponics_SA @ShaunBennProjects @pansolutionsportelizabeth @cannafrica_boardwalk_sa #SasolDisa #EastCapeHandTools

—————————————————————————————————————————-

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

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)  

ONLINE WHITEBOARD/COACHING – 020726

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

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) Week 5 – Make improvements by:

By increasing resistance/load

Doing larger unbroken sets on the same loading

E90sOn90s complete the following for 12 min (4 Rnds):

1st 90 sec – 10 Strict Pull-ups 

2nd 90 sec – 10 Strict HSPU 

Score = Note Reps achieved out of 8 Rnds (80 reps) and Note LOADING OR ASSISTANCE W BANDS/RISER

Goal is to go unbroken but in 1 set but if unable to, short rest and complete to the 10th rep!

LITE:

Int – Bands used / Weight used ; Risers used

Beg – Pull-ups – Bands used / RR foot pos ; Use PPU (kns on 2 abm, Ft on floor, Ft on Box or Risers used)

then…

2) First Choice High Protein Recovery ECC 25 – INDIVIDUALS

https://eastcapechamps.co.za/2025-workouts/

RX – EVENT 4  – First Choice High Protein Recovery’s Sprint Fast, Lift Faster

Complete for time:

10 Burpee 6m Shuttle Run 

8 Squat Snatches (Load 1)

8 Burpee 6m Shuttle Run 

6 Squat Snatches (Load 2)

6 Burpee 6m Shuttle Run 

4 Squat Snatches (Load 3)

4 Burpee 6m Shuttle Run 

2 Squat Snatches (Load 4)

2 Burpee 6m Shuttle Run 

1 Squat Snatche (Load 5)

TC – 10 min 

Score = Time/TC plus 1sec/Rep missed

LITE:

RX – 50-60-70-80-90kg/30-35-40-45-50kg

Int1 – 47-57-67-77-83kg/27-32-38-43-47kg

Int2 – 45-55-65-75-80kg/25-30-35-40-45kg

Int3 (ECC Int) – 40-50-60-70-75kg/20-25-30-35-40kg

Beg1 – 30-40-50-60-70kg/17-23-27-30-35kg

Beg2 (ECC Scaled) – shuttles 8-6-4-2-1 ; 20-30-40-50-60kg/15-20-25-27-30kg

Beg3 – 15-20-30-40-50kg/9-12-18-22-25kg

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!

Feature Video – The First Choice High Protein Recovery East Cape Champs Registration is Live!

📆 10 July (Individual) and 11, 12 July (Teams) 2026

➡️Early Bird Registration – Runs to 3 July 2026 (✅Comp Shirt guaranteed with entry)

➡️Late Registration – 4 July – 6 July 24:00 (⚠️No guarantee of Comp Shirt‼️)

⚠️‼️Registration Closes Tues 6 July 24:00.

Find all the info at:

✅ Home Page – https://eastcapechamps.co.za

✅ Event Format – https://eastcapechamps.co.za/event-format/

✅ Registration – https://eastcapechamps.co.za/registration/

———————————————————————————

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse @AlwaysFitLeague @Bronscor @CrossFitAlgoa  @BradMillar @phicor_architectural_products @resoundza @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants @Mark_Anderson1972 @ItensityOnline @Practical_Aquaponics_SA @ShaunBennProjects @pansolutionsportelizabeth @cannafrica_boardwalk_sa #SasolDisa #EastCapeHandTools

—————————————————————————————————————————-

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

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)  

ONLINE WHITEBOARD/COACHING – 010726

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

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) If you did not Test your Front Squat yesterday …please test today!

Front Squat – Find a new 1 RM – Be Safe – ECC in 2 weeks!

Score = Load

Use a Belt over 90% 1RM.

Score = Load

LITE:  

Keep loading so that great form is maintained!

Or …

1) Overhead Walking Lunge 2 – EMOM 10 min (Max Day)

Score = Load

LITE:

Keep loading so that great form is maintained!

Then…

2) First Choice High Protein Recovery ECC 25 – INDIVIDUALS

https://eastcapechamps.co.za/2025-workouts/

INDIVIDUALS

RX – EVENT 5 – RCVA’s FINALS

For Time:

6 T-Wall Walks (25cm)

Into … 

18m-12m-6m Overhead Walking Lunge (43kg/30kg)

9-7-5 Bar Muscle-ups 

Into…

3 T-Wall Walks (25cm)

6m Sprint 

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Int1 – 6 T-WW (250cm), 18m-12m-6mn(43/30kg),

9-7-5 B-MU (B/P)

Int2 – 6 T-WW (50cm), 18m-12m-6mn(40/27kg),

9-7-5 B-MU (P/G)

Int3 (ECC Int) – T-WW (70cm), 18m-12m-6m (35/22kg),

18-12-6 C2B PU/PU

Beg1 – T-WW (90cm), 18m-12m-6m (30/20kg),

18-12-6 C2B PU (P)/PU(G)

Beg2 (ECC Scaled) – Horiz T-WW, 18m-12m-6m, (25/15kg), 21-15-9 RR (0.5/0m)

Beg3 – T-wormW, 18m-12m-6m, (20/12kg), 21-15-9 RR (0.5/0m)

Notes:

T-wall walk notes…

T-WW Complex consists of 6 Mvt Parts!

Nb – Rx must complete the full T-WW unbroken. Intermediate can re-start at the last successfully completed Mvt part!

6 Mvt parts to the T-Wall Walk:

1-Start line Wall Walk Up to 25cm line (hands either side T – mid-point)

2- Horizontal Wall Walk R 0.5m (hands remain on 25cm line). Both hands pass this outer line 0.5m line.

3- Horizontal Wall Walk L 1m (hands remain on 25cm line). Both hands pass this outer line 0.5m line.

4- Horizontal Wall Walk R 0.5m back to T line, the midline (hands remain on 25cm line and either hand is on either side of the T line – mid-point)

Wall Walk Down from 25cm line to start line (hands either side T line – mid-point) 

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!

Feature Video – The First Choice High Protein Recovery East Cape Champs Registration is Live!

📆 10 July (Individual) and 11, 12 July (Teams) 2026

➡️Early Bird Registration – Runs to 3 July 2026 (✅Comp Shirt guaranteed with entry)

➡️Late Registration – 4 July – 6 July 24:00 (⚠️No guarantee of Comp Shirt‼️)

⚠️‼️Registration Closes Tues 6 July 24:00.

Find all the info at:

✅ Home Page – https://eastcapechamps.co.za

✅ Event Format – https://eastcapechamps.co.za/event-format/

✅ Registration – https://eastcapechamps.co.za/registration/

———————————————————————————

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse @AlwaysFitLeague @Bronscor @CrossFitAlgoa  @BradMillar @phicor_architectural_products @resoundza @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants @Mark_Anderson1972 @ItensityOnline @Practical_Aquaponics_SA @ShaunBennProjects @pansolutionsportelizabeth @cannafrica_boardwalk_sa #SasolDisa #EastCapeHandTools

—————————————————————————————————————————-

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

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)  

ONLINE WHITEBOARD/COACHING – 290626

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

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) Front Squat – Find a new 1 RM – Be Safe – ECC in 2 weeks!

Score = Load

Use a Belt over 90% 1RM.

then…

2) First Choice High Protein Recovery ECC 25 – INDIVIDUALS

https://eastcapechamps.co.za/2025-workouts/

RX – EVENT 3  – Bronscor’s Engine

6 Rnds of the following for time:

15 Wall Balls (10kg/6,3kg)

60m (10x6m) Sled Push (High bar, Return Low Bar) (35kg, 15kg/35kg)

10 Power Snatches (30kg/20kg)

10 Burpee Box Jump Over (61cm/51cm)

TC – 18 min

Score = Time/TC plus 1 sec/rep missed

Nb- Low Bar bottom handle for RX Women; Int Women Low Bar Top Bar

LITE:

Int3 (ECC Int) – 10WB (10/6,3kg), Sled (35kg, 10kg/35kg), BB 25/17kg, Bp BJO (61/51cm)

Beg1 – 12 WB (6,3/4.5kg), 25/17kg, BBSO (61/51cm)

Beg2 (SCALED Ecc) – 10 WB (6,3/4.5kg), Sled (High bar, Return Low Bar) (35kg- Lowest Low Bar/35kg – Upper Low Bar), 20/12kg, 6 Bp BSO (51cm)

Beg3 – WB (6,3/4.5kg, 9/8ft), 15/8kg, 6 Bps

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!

Feature Video – The First Choice High Protein Recovery East Cape Champs Registration is Live!

📆 10 July (Individual) and 11, 12 July (Teams) 2026

➡️Early Bird Registration – Runs to 3 July 2026 (✅Comp Shirt guaranteed with entry)

➡️Late Registration – 4 July – 6 July 24:00 (⚠️No guarantee of Comp Shirt‼️)

⚠️‼️Registration Closes Tues 6 July 24:00.

Find all the info at:

✅ Home Page – https://eastcapechamps.co.za

✅ Event Format – https://eastcapechamps.co.za/event-format/

✅ Registration – https://eastcapechamps.co.za/registration/

———————————————————————————

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse @AlwaysFitLeague @Bronscor @CrossFitAlgoa  @BradMillar @phicor_architectural_products @resoundza @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants @Mark_Anderson1972 @ItensityOnline @Practical_Aquaponics_SA @ShaunBennProjects @pansolutionsportelizabeth @cannafrica_boardwalk_sa #SasolDisa #EastCapeHandTools

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#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

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)  

ONLINE WHITEBOARD/COACHING – 290626

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

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) First Choice High Protein Recovery ECC 25 – INDIVIDUALS

https://eastcapechamps.co.za/2025-workouts/

RX – EVENT 1 – Always Fit League’s Got Skills

AMRAP the following for 3 Rnds:

1 min – Handstand Obstacle Walk (over bumpers @ 3m, pirouette, Return weave walk 1,2,3,4,5,6m)

1 min – 3 Pistols per side (no foot touch down)

1 min – Double Under Cross Overs

1 min – Legless Rope Climb (3.7m) – M – from sitting / F – from sitting (legs can assist down)

1 min – Rest 

Score = Total Reps

(Time – 14 min)

See INT and Scaled options below and summarised under LITE!

Nb – Rope climb divided into 3 segments (2 Reps/segment) – 6 reps per ascent.

HS walk 2m is 2 reps, each segment must be unbroken!

INTERMEDIATE – EVENT 1 – Always Fit League’s Got Skills

AMRAP the following for 3 Rnds:

1 min – Handstand Obstacle Walk (over 10kg/5kg bumpers @ 3m, Return weave walk – 2/4m)

1 min – Alternating Pistols Squat (foot can touch down after each rep)

1 min – Single Under Cross Overs

1 min – Rope Climb (3.7m) – M – from sitting (legless start) / F – from standing (leg assisted, no jump)

1 min – Rest 

Score = Total Reps

(Time – 14 min)

Notes:

SU Crossovers – each rep will count Half a Rep

Nb – Rope climb divided into 3 segments (2 Reps/segment) – 6 reps per ascent.

No jump start. Ie. High reach and grip followed by legs. No flight time allowed. 

HS walk 2m is 2 reps, each segment DOES NOT NEED to be unbroken! I.e. continue from failure point at back most point of the body on the floor.

SCALED – EVENT 1 – Always Fit League’s Got Skills

AMRAP the following for 3 Rnds:

1 min – 1-Step Wall Walks

1 min – Alternating Step Lunges or Jumping Lunges

1 min – Single Unders

1 min – Rope Pulls Lying to Standing – kns straight, hips can bend 

1 min – Rest 

Score = Total Reps

(Time – 14 min)

Nb – Rope Pulls divided into 2 segments (1 Rep floor to standing, 2nd Rep standing to floor) – 2 reps per ascent.

Lunges – you choose (jumping lunges cycle faster)

LITE:

Int2 – HSW (15/10kg bmp 3m, 90deg turn, Return weave walk – 2/4m), Pistols 2 change (no ft down), DU 30s into SU CO 30s, RC (3.7m) – M – from sitting (LL to 1.8m then legs ass) / F – from seated (LL start)

Int3 (Int ECC) – HSW (10kg/5kg bmp 3m, Return weave walk – 2/4m), Alt Pistols, SU CO, RC (3.7m) – M – from sitting (LL start) / F – from standing (leg assisted, no jump)

Beg1 – Half WW, Pistols (box at Hor), 2 DU rest SU, Rope Leg ass PU 

Beg2 (Scaled ECC) – 1-Step WW, Alt. Step/Jump Lunges, SU, Rope Pulls Ly2Stand – kns straight, hips can bend 

Beg3 – WormW, Static Lunges, SU, Rope Pulls Ly2Stand – kns and hips can bend 

Then…

2) First Choice High Protein Recovery ECC 25 – INDIVIDUALS

https://eastcapechamps.co.za/2025-workouts/

RX – EVENT 2  – CrossFit Algoa’s Fast ‘n Strong

For Time:

24(12/zone)/20(10/zone) Sandbag Power Cleans (45kg/35kg)

120m (20x6m) Sandbag on Shoulder (45kg/35kg), Farmers Carry (32kg/24kg) Walk 

16(8/zone)/12(6/zone) Sandbag Power Cleans (45kg/35kg)

TC – 7 min 

Score = Time/TC plus 1 sec/rep missed

See INT and Scaled options below and summarised under LITE!

INTERMEDIATE – EVENT 2  – CrossFit Algoa’s Fast ‘n Strong

For Time:

30(15/zone) Sandbag Power Cleans (35kg/20kg)

120m (20x6m) Sandbag on Shoulder (35kg/20kg) KB Farmers Carry (24kg/16kg) Walk 

20(10/Zone) Sandbag Power Cleans (35kg/20kg)

TC – 7 min 

Score = Time/TC plus 1 sec/rep missed

SCALED – EVENT 2  – CrossFit Algoa’s Fast ‘n Strong

For Time:

20(10/zone) Sandbag Power Cleans (35kg/20kg)

120m (20x6m) Sandbag on Shoulder (35kg/20kg) KB Farmers Carry (20kg/12kg) Walk 

10(5/zone) Sandbag Power Cleans (35kg/20kg)

TC – 7 min 

Score = Time/TC plus 1 sec/rep missed

LITE:

Int2 – 20(10/zone)/16(8/zone) Sb Cl (45/35kg)

120m (20x6m) (SB sh 45/35kg), FC (28/20kg), 

12(6/zone)/(8(4/zone) SB Cl (45/35kg)

Int3 (INT ECC) – 30(15/zone) SB Cl (35/20kg),120m (20x6m) SB/KB Walk (SB sh 35/20kg) (FC 24/16kg), 20(10/Zone)

Beg1 – 30(15/zone) SB Cl (35/20kg),120m (20x6m) SB/KB Walk (SB sh 35/20kg) (FC 24/16kg), 20(10/Zone)

Beg2 – 20(10/zone) SB Cl (35/20kg),120m (20x6m) SB/KB Walk (SB sh 35/20kg) (FC 20/12kg), 10(5/Zone)

Beg3 – same as B2 but 20/13.6kg and 12/8kg kb

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!