🔥OUR TRANSFORMATION CHALLENGE HAS STARTED… ALL THE BEST TO OUR TC MEMBERS!

🔥OUR SELF-DEFENCE COURSE HAS ALSO STARTED LAST WEEK!

GET IN SHAPE FOR SUMMER ☀️ 🏝️ 🔥 and Register now for our “SPRING” Transformation/Kick-start Challenge!

CLICK HERE FOR ALL OUR INFO ➡️ https://crossfitalgoa.com/transformation-challenge/

Our 8 Week Self Defence started the 1st week of September! For more info click here ➡️ https://crossfitalgoa.com/8-wk-self-defence-program/

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

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

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 – 170926

⚠️‼️⚠️ 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

A) Legless Rope Climbing and Rope Climbing

Score = For Quality

B) 2x KB Hang Clean & Jerk – EMOM 6 min (Max Day)

Score = Max Load (Sum of 2x KB)

LITE:

Switch to DBs if not safe with KB

Then…

3) FiPE 2026 Event 4 – The Ascent (https://www.fittestinpe.com/workouts-2022-1)

Rx

12 AMRAP:

(1)-(1)+1-(1)+2-(1)+3… (shared)

(Legless Rope Climbs) + Rope Climbs

(4.6/3.6m)

4-8-12-16 … (sync)

KB Hang Clean & Jerk (2×24/16)

8-16-24-32… (sync)

Box Jump Overs (30/24″)

Score = Total Reps

Intermediate

12 AMRAP:

1-2-3-4… (shared)

Rope Climbs (4.6/3.6m)

4-8-12-16… (sync)

KB Hang Clean & Jerk (2×16/12)

8-16-24-32… (sync)

Box Jump Overs (24/20″)

Score = Total Reps

Beginner

12 AMRAP:

1-2-3-4… (shared)

Box Rope Climbs

4-8-12-16… (sync)

KB Hang Clean & Jerk (2 x 12/8)

8-16-24-32… (sync)

Box Step Overs (20″)

Score = Total Reps

Workout Flow:

Rx: When the workout starts, either athlete will do a Legless Rope Climb.

They will then complete 4 sync Kettlebell Hang Clean & Jerks and 8 sync

Box Jump Overs. Each round thereafter, there will be 1 normal rope climb,

4 Kettlebell Hang Clean & Jerks, and 8 Box Jump Overs added to each

round. Only the first rope climb of each round is legless, and any partner

may do it. They will continue to progress and add reps to their rounds

until the 12 minutes is finished.

Intermediate: When the workout starts, either athlete will do a Rope

Climb. They will then complete 4 sync Kettlebell Hang Clean & Jerks and

8 sync Box Jump Overs. Each round thereafter, there will be 1 rope climb,

4 Kettlebell Hang Clean & Jerks, and 8 Box Jump Overs added to each

round. They will continue to progress and add reps to their rounds until

the 12 minutes is finished.

Beginner: When the workout starts, either athlete will do a Box Rope

Climb. They will then complete 4 sync Kettlebell Hang Clean & Jerks and

8 sync Box Step Overs. Each round thereafter, there will be 1 box rope

climb, 4 Kettlebell Hang Clean & Jerks, and 8 Box Step Overs added to

each round. They will continue to progress and add reps to their rounds

until the 12 minutes is finished.

Cool-down/Trigger Ball/Foam Roll/Stretch

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!

🔥OUR TRANSFORMATION CHALLENGE HAS STARTED… ALL THE BEST TO OUR TC MEMBERS!

🔥OUR SELF-DEFENCE COURSE HAS ALSO STARTED LAST WEEK!

GET IN SHAPE FOR SUMMER ☀️ 🏝️ 🔥 and Register now for our “SPRING” Transformation/Kick-start Challenge!

CLICK HERE FOR ALL OUR INFO ➡️ https://crossfitalgoa.com/transformation-challenge/

Our 8 Week Self Defence started the 1st week of September! For more info click here ➡️ https://crossfitalgoa.com/8-wk-self-defence-program/

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

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

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 – 160926

⚠️‼️⚠️ 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) Hang Power Snatch – EMOM 10 min (Max Day):

Min 1-4 – 3 Reps

Min 5-7 – 2 Reps

Min 8-10 – 1 Rep

Score = Load

LITE:

Keep loading so that great form is maintained

Then…

2) FiPE 2026 Event 3 – Gymnastic Express (https://www.fittestinpe.com/workouts-2022-1)

Rx

8 Rounds For Time (Relay):

4-4-6-6-8-8-(20-20)

Bar Muscle Ups (Chest to Bars)

8m Handstand Walk

4-4-6-6-8-8-10-10

Hang Power Snatches (60/40kg)

8m Handstand Walk

Intermediate

8 Rounds For Time (Relay):

4-4-6-6-(8-8-10-10)

Chest to Bars (Pull Ups)

4m Handstand Walk

4-4-6-6-8-8-10-10

Hang Power Snatches (50/30kg)

4 Wall Walks

Scaled

8 Rounds For Time (Relay):

4-4-6-6-8-8-(10-10)

Jumping Chest to Bars (Pull Ups)

2 Wall Walks

4-4-6-6-8-8-10-10

Hang Power Snatches (40/25kg)

2 Wall Walks

Beginner

8 Rounds For Time (Relay):

20 Ring Rows

20 Wall Climbs

10 Hang Power Snatches (40/25kg)

2 Wall Walks

TC – 16 min

Score = Time/TC plus 1sec/rep missed

Class Adaptation – if doing alone – Complete in a Work : Rest Ratio of 1:1

Ie. If it takes you 65 sec to do a Rnd, rest 65 sec

AFL/CFA LITE V:

Int2 – 50/30kg

Int3 – 40/25kg, 4m HSW or 2 WW,

Beg1 – PU (P/G), 30/18kg, Half WW,

Beg2 – RR (1/0.5m), 25/15kg, 1 step WW,

Beg3 – RR (0.5/0m), 20/12kg, No step WW or WormW,

Workout Flow:

Rx: Athlete 1 starts round 1 with the sequence of Bar Muscle Ups, then Handstand Walk,

then Hang Power Snatches, then Handstand Walk back to Athlete 2, whom then finishes

the same round. The non-working athlete is resting in the holding area while the other one

works. Each round, 2 Bar Muscle Ups and 2 Hang Power Snatches are added to the round.

In round 7 and 8 of the workout, each athlete has to do 20 Chest to Bars instead of the Bar

Muscle Ups, but the rest of the movements remains the same.

Intermediate: Athlete 1 starts round 1 with the sequence of Chest to Bars, then Handstand

Walk, then Hang Power Snatches, then Wall Walks and run back to Athlete 2, whom then

finishes the same round. The non-working athlete is resting in the holding area while the

other one works. Each round, 2 Chest to Bars and 2 Hang Power Snatches are added to

the round. In round 5, 6, 7 and 8 of the workout, each athlete has to do Pull Ups instead of

the Chest to Bars, but the rest of the movements remains the same. At any point in time,

the athletes may swop out to rescue a “stuck” partner, at a cost of 4 sync bar facing

burpees. The swopped out athlete may then only finish that specific movement, before

switching back. This does also not change the order of the relay.

Scaled: Athlete 1 starts round 1 with the sequence of Jumping Chest to Bars, then Wall

Walks, then Hang Power Snatches, then Wall Walks and run back to Athlete 2, whom then

finishes the same round. The non-working athlete is resting in the holding area while the

other one works. Each round, 2 Chest to Bars and 2 Hang Power Snatches are added to

the round. In round 5, 6, 7 and 8 of the workout, each athlete has to do Pull Ups instead of

the Chest to Bars, but the rest of the movements remains the same. At any point in time,

the athletes may swop out to rescue a “stuck” partner, at a cost of 4 sync bar facing

burpees. The swopped out athlete may then only finish that specific movement, before

switching back. This does also not change the order of the relay.

Beginner: Athlete 1 starts round 1 with the sequence of Ring Rows, then Wall Climbs, then

Hang Power Snatches, then Wall Walks and run back to Athlete 2, whom then finishes the

same round. The non-working athlete is resting in the holding area while the other one

works. At any point in time, the athletes may swop out to rescue a “stuck” partner, at a

cost of 4 sync bar facing burpees. The swopped out athlete may then only finish that

specific movement, before switching back. This does also not change the order of the

relay.

Mvt STDs – see their website

Cool-down/Trigger Ball/Foam Roll/Stretch

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!

🔥OUR TRANSFORMATION CHALLENGE HAS STARTED… ALL THE BEST TO OUR TC MEMBERS!

🔥OUR SELF-DEFENCE COURSE HAS ALSO STARTED LAST WEEK!

GET IN SHAPE FOR SUMMER ☀️ 🏝️ 🔥 and Register now for our “SPRING” Transformation/Kick-start Challenge!

CLICK HERE FOR ALL OUR INFO ➡️ https://crossfitalgoa.com/transformation-challenge/

Our 8 Week Self Defence started the 1st week of September! For more info click here ➡️ https://crossfitalgoa.com/8-wk-self-defence-program/

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

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

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 – 150926

⚠️‼️⚠️ 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) Build to a Max Day:

EMOM – 1-5 Min – Power Clean (Max Day)

EMOM – 6-10 Min – Squat Clean (Max Day)

Score = Max for Power Clean (Max Day) + Squat Clean (Max Day)

Then…

2) FiPE event 2 – Friday Night Lights (https://www.fittestinpe.com/workouts-2022-1)

WAVE 1

For Reps in 2 minutes, shared any how:

10 Cleans 40/25

8 Cleans 50/35

6 Cleans 70/45

4 Cleans 80/55

Max Cleans 100/70

WAVE 2

For Time, shared any how:

5 Cleans 100/60

4 Cleans 110/65

3 Cleans 120/75

2 Cleans 130/85

1 Clean 140/95

Time Cap: 2min

Approximately 45-60 minutes

between waves.

CFA CLASS NOTE – if going alone – use this rep range … Wave 1: 5-4-3-2-AMRAP AND Wave 2: 3-2-2-1-1 FT

CFA/AFL LITE:

Wave 1:

Wave 2:

Cool-down/Trigger Ball/Foam Roll/Stretch

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!

🔥OUR TRANSFORMATION CHALLENGE HAS STARTED… ALL THE BEST TO OUR TC MEMBERS!

🔥OUR SELF-DEFENCE COURSE HAS ALSO STARTED LAST WEEK!

GET IN SHAPE FOR SUMMER ☀️ 🏝️ 🔥 and Register now for our “SPRING” Transformation/Kick-start Challenge!

CLICK HERE FOR ALL OUR INFO ➡️ https://crossfitalgoa.com/transformation-challenge/

Our 8 Week Self Defence started the 1st week of September! For more info click here ➡️ https://crossfitalgoa.com/8-wk-self-defence-program/

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

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

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 – 140926

⚠️‼️⚠️ 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) FiPE 2026 Event 1 (Modified) – Tide & Timber

For Time

2000m Shared Row/Ski Erg and/or 200 SDHP (20kg/12kg) – Simultaneous

300m Run

30 Sync Burpees Box Vault Over (76cm)

1500m Shared Row/Ski Erg and/or 150m SDHP (20kg/12kg) – Simultaneous

300m Run

20 Sync Burpees Box Vault Over (76cm)

1000m Shared Row/Ski Erg and/or 100 SDHP (20kg/12kg) – Simultaneous

300m Run

10 Sync Burpees Box Vault Over (76cm)

TC = 30 min

Score = Time/TC plus 1sec/rep missed

Rower/SDHP – can be done simultaneously at the same time

Bp BVO – Rx Bum cannot touch Box, Begginners – Bum spin allowed

LITE:

Beg1 – SDHP (16/10kg), Sync Bp BVO (61cm)

Beg2 – Row 1500-1000-500m or 200-150-100 SDHP (12/8kg), Sync Bp BVO (61cm)

Beg3 – Row 1200-800-400 or 200-150-100 SDHP (8/5kg), Sync Bp BVO (51cm), Run 250m

NB – For AFL FiPE Athletes that can get to a Pool… FiPE event 1 – Tide & Timber

FiPE 2026 Event 1 – Tide and Timber (https://www.fittestinpe.com/workouts-2022-1)

For Time:

30 Shared Pool shuttle swims (16m)

300m Run

30 Sync Burpees over log

20 Shared Pool shuttle swims (16m)

300m Run

20 Sync Burpees over log

10 Shared Pool shuttle swims (16m)

300m Run

10 Sync Burpees over log

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

LITE V:

None for FiPE event!

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!

🔥OUR TRANSFORMATION CHALLENGE HAS STARTED… ALL THE BEST TO OUR TC MEMBERS!

🔥OUR SELF-DEFENCE COURSE HAS ALSO STARTED LAST WEEK!

GET IN SHAPE FOR SUMMER ☀️ 🏝️ 🔥 and Register now for our “SPRING” Transformation/Kick-start Challenge!

CLICK HERE FOR ALL OUR INFO ➡️ https://crossfitalgoa.com/transformation-challenge/

Our 8 Week Self Defence started the 1st week of September! For more info click here ➡️ https://crossfitalgoa.com/8-wk-self-defence-program/

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

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

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 – 120926

⚠️‼️⚠️ 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 workout for those wanting to compete in Hyrox –

AMRAP 4 min of:

100m Run

10 Kipping Ring Rows

AMRAP 4 min of:

100m Run

10m Sled Push (low bar) (30kg, 35kg/10kg, 35kg)

AMRAP 4 min of:

100m Run

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

AMRAP 4 min of:

100m Run

10 Burpee Broad Jump

AMRAP 4 min of:

100m Run

100m Rowing or 10 SDHP (20kg/12kg)

AMRAP 4 min of:

100m Run

20m Framers Carry (24kgx2/16kgx2)

AMRAP 4 min of:

100m Run

10 m Bumper Lunges (20kg/10kg)

AMRAP 4 min of:

100m Run

10 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!

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!

🔥OUR TRANSFORMATION CHALLENGE HAS STARTED… ALL THE BEST TO OUR TC MEMBERS!

🔥OUR SELF-DEFENCE COURSE STARTED LAST WEEK! Find details below ⬇️⬇️

GET IN SHAPE FOR SUMMER ☀️ 🏝️ 🔥 and Register now for our “SPRING” Transformation/Kick-start Challenge!

CLICK HERE FOR ALL OUR INFO ➡️ https://crossfitalgoa.com/transformation-challenge/

Our 8 Week Self Defence started the 1st week of September! For more info click here ➡️ https://crossfitalgoa.com/8-wk-self-defence-program/

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

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

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 – 110926

⚠️‼️⚠️ 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 workout for those wanting to compete in Hyrox –

AMRAP 4 min of:

100m Run

10 Kipping Ring Rows

AMRAP 4 min of:

100m Run

10m Sled Push (low bar) (30kg, 35kg/10kg, 35kg)

AMRAP 4 min of:

100m Run

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

AMRAP 4 min of:

100m Run

10 Burpee Broad Jump

AMRAP 4 min of:

100m Run

100m Rowing or 10 SDHP (20kg/12kg)

AMRAP 4 min of:

100m Run

20m Framers Carry (24kgx2/16kgx2)

AMRAP 4 min of:

100m Run

10 m Bumper Lunges (20kg/10kg)

AMRAP 4 min of:

100m Run

10 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!

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!

🔥OUR TRANSFORMATION CHALLENGE HAS STARTED… IF YOU STILL WANT IN…CONTACT ME ASAP!

🔥OUR SELF-DEFENCE COURSE STARTED LAST WEEK! Find details below ⬇️⬇️

GET IN SHAPE FOR SUMMER ☀️ 🏝️ 🔥 and Register now for our “SPRING” Transformation/Kick-start Challenge!

CLICK HERE FOR ALL OUR INFO ➡️ https://crossfitalgoa.com/transformation-challenge/

Our 8 Week Self Defence started the 1st week of September! For more info click here ➡️ https://crossfitalgoa.com/8-wk-self-defence-program/

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

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

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 – 100926

⚠️‼️⚠️ 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) EMOM 12 min, climbing to a Heavy Load:

Min 1-4: 3 Clean (squat)

Min 5-8: 2 Clean (squat)

Min 9-12: 1 Clean (squat)

Score = Total Load (sum of Max for 3 reps, Max for 2 reps, Max for 1 rep)

Then…

3) Complete 6 Rnds of the following FT:

3 Squat Cleans (100kg/70kg)

6 Bar Muscle-ups

50 DU

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Int1 – 90/60kg; 2 B/MU, 46 DU

Int2 – 80/55kg; 3 B-MU (B/P), 43 DU

Int3 – 70/50kg; 3 B-Mu (P/G), 40 DU

Beg1 – 60/40kg; 6 C2B PU (P/G), 50 SU

Beg2 – 45/30kg; RR (1/0.5m), 45 SU

Beg3 – 35/20kg; RR (0.5/0m), 40 SU

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!

🔥OUR TRANSFORMATION CHALLENGE KICKED OFF LAST NIGHT… IF YOU STILL WANT IN…CONTACT ME ASAP!

🔥OUR SELF-DEFENCE COURSE STARTED LAST WEEK! Find details below ⬇️⬇️

GET IN SHAPE FOR SUMMER ☀️ 🏝️ 🔥 and Register now for our “SPRING” Transformation/Kick-start Challenge!

CLICK HERE FOR ALL OUR INFO ➡️ https://crossfitalgoa.com/transformation-challenge/

Our 8 Week Self Defence started the 1st week of September! For more info click here ➡️ https://crossfitalgoa.com/8-wk-self-defence-program/

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

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

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 – 090926

⚠️‼️⚠️ 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) WOUNDED ANIMAL 3

Complete the following FT –

40 Strict HSPU

60 Kipping HSPU

But EMOM complete 7.62 m HS Walk (starting at 0 min)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Int1 – 30 and 50, HSW 5m

Int2 – 30 and 50 (1/2 abmat), HSW 4m

Int3 – 30 and 50 (2/3 abmat), HSW 3m or 1 WW

Beg1 – 40 PPU (41cm/flr), 60 PPU (flr/k), 7.62m BW (Str)

Beg2 – 40 PPU (flr/k), 60 PU (Kns), 7.62m BW (Str)

Then…

2) AMRAP 16 min of:

400m Run

10 Farmers Carry Box Step Over (22,5kgx2/15kgx2 at 61cm/51cm)

20 DB STOH (22,5kgx2/15kgx2)

Score = Total Reps

LITE:

Int3 – 20kgx2/12kgx2 at 61/51cm

Beg1 – 12 Bp BSO (61/51cm); 16kgx2/12kgx2

Beg2 – 250m Run; 12 Bp BSO (51/41cm); 12kgx2/8kgx2

Beg3 – 200m Run; 12 Bp BSO (41/31cm); 8kgx2/5kgx2

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!

🔥OUR SELF-DEFENCE COURSE STARTED LAST NIGHT! Find details below ⬇️⬇️

WE ARE RUNNING 2 COURSES IN SEPTEMBER – FIND BOTH BELOW!🔥

GET IN SHAPE FOR SUMMER ☀️ 🏝️ 🔥 and Register now for our “SPRING” Transformation/Kick-start Challenge!

CLICK HERE FOR ALL OUR INFO ➡️ https://crossfitalgoa.com/transformation-challenge/

Our 8 Week Self Defence starts 1st week of September! For more info click here ➡️ https://crossfitalgoa.com/8-wk-self-defence-program/

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

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

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 – 080926

⚠️‼️⚠️ 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) THE APE No. 2 – FT:

30 C2B PU

10 LL RC (4.1m) – 10 ascents

10 RC (4.1m) – 10 ascents,

30 PU

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

LITE:

NB – T2 (level 2) 25 C2B; 25 PU; 8 LL RC

NB – T1 (level 4) 20 C2B; 20 PU; 6 LL RC

Int1 – 18 C2B; 18 PU; 6 LL RC

Int2 – 18 C2B; 18 PU; 6 LL RC; 8 Half RC (no jump)

Int3 – 15 C2B; 15 PU; 5 LL RC; 8 2 Pulls RC (no jump)

Beg1 – 20 C2B (P/G); 20 PU (P/G); 30 Jump Rope PU; 40 Leg ass. Rope PU  ;  Beg2 – 20 RR (1.5/1m); 20 RR (1/0.5m); 30 Rope Pulls-ly 2 stand (str legs)

Beg3 – 20 RR (1/0.5m); 20 RR (0.5/0m); 30 Rope Pulls-ly 2 stand (bnt legs)

Then…

B) Climb the ladder – AMRAP 18m:

100m-200m-300m-400m-500m etc… Run

10-20-30-40-50m HS Walk

Score = Total Reps

1m = 1 Rep HSW

10m =1 Rep Run

LITE:

Int1 – 8-16-24-32-40m HSW

Int2 –  7-14-21-28-35m HSW

Int3 – 6-12-18-24-30 HSW or 3-6-9-12-15 WW

Beg1 – 3-6-9-12-15 Half WW

Beg2 – 3-6-9-12-15 1-Step WW

Beg3 – 3-6-9-12-15 No Step WW or WormW

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!

🔥OUR SELF-DEFENCE COURSE STARTED LAST NIGHT! Find details below ⬇️⬇️

WE ARE RUNNING 2 COURSES IN SEPTEMBER – FIND BOTH BELOW!🔥

GET IN SHAPE FOR SUMMER ☀️ 🏝️ 🔥 and Register now for our “SPRING” Transformation/Kick-start Challenge!

CLICK HERE FOR ALL OUR INFO ➡️ https://crossfitalgoa.com/transformation-challenge/

Our 8 Week Self Defence starts 1st week of September! For more info click here ➡️ https://crossfitalgoa.com/8-wk-self-defence-program/

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

#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

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 – 070926

⚠️‼️⚠️ 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 – 1 Rep Max Test

Score = Load

LITE:

Keep loading so that great form is maintained!

NB use a belt over 90% 1 RM

Do not be greedy!

Then…

2) Hero WOD DT…

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

First posted 13 April 2009.

5 RFT with a BB 70kg/49kg:

12 Deadlifts

9 Hang Power Clean

6 Push Jerks

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

LITE V:

Int1/2 – Same

Int3 – 61/43kg

Beg1 – 50/35kg

Beg2 – 30/20kg

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!