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) 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!

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 – 270626

⚠️‼️⚠️ 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) Escalating Isabel:

10 Snatches (61kg/43kg)

10 Snatches (84kg/58kg)

10 Snatches (102kg/70kg)

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

LITE:

NB These are squat snatches

Scale to 50% 1 RM (1st 10), 68% 1RM (2nd 10), 83% 1RM (3rd 10)

Int1 – 43/30kg, 61/43kg, 84/58kg

Int2 – 43/30kg, 61/43kg, 75/52kg

Int3 – 43/30kg, 55/38kg, 65/45kg

Beg1 – 43/30kg, 50/30kg, 60/40kg

Beg2 – 30/20kg, 40/25kg, 45/30kg

Beg3 – 20/12kg, 30/20kg, 35/25kg

Then…

2) AMRAP 9 min:

10m Sandbag (Belly carry) Walking Lunges (45kg/35kg)

5 Burpee Sandbag Cleans vault over (45kg/30kg 122cm/102cm)

Score = Total Reps (1m=1Rep)

LITE:

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

Int3 – 35/20kg

Beg1 – F-4 Bp SB Cl, VO; F-8m SB W-L; 30/20kg at 76cm (no bum spin)

Beg2 – 20/15kg at 76cm (can bum spin)

Beg3 -15/10kg at 61cm (can bum spin)

 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 – 260626

⚠️‼️⚠️ 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) Escalating Isabel:

10 Snatches (61kg/43kg)

10 Snatches (84kg/58kg)

10 Snatches (102kg/70kg)

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

LITE:

NB These are squat snatches

Scale to 50% 1 RM (1st 10), 68% 1RM (2nd 10), 83% 1RM (3rd 10)

Int1 – 43/30kg, 61/43kg, 84/58kg

Int2 – 43/30kg, 61/43kg, 75/52kg

Int3 – 43/30kg, 55/38kg, 65/45kg

Beg1 – 43/30kg, 50/30kg, 60/40kg

Beg2 – 30/20kg, 40/25kg, 45/30kg

Beg3 – 20/12kg, 30/20kg, 35/25kg

Then…

2) AMRAP 9 min:

10m Sandbag (Belly carry) Walking Lunges (45kg/35kg)

5 Burpee Sandbag Cleans vault over (45kg/30kg 122cm/102cm)

Score = Total Reps (1m=1Rep)

LITE:

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

Int3 – 35/20kg

Beg1 – F-4 Bp SB Cl, VO; F-8m SB W-L; 30/20kg at 76cm (no bum spin)

Beg2 – 20/15kg at 76cm (can bum spin)

Beg3 -15/10kg at 61cm (can bum spin)

 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 – 250626

⚠️‼️⚠️ 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 4 – 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) The Hero Wod – The Chief

Five 3-minute AMRAPs in 19 minutes

AMRAP in 3 minutes:

3 Power Cleans (61kg/43kg)

6 Push-Ups

9 Air Squats

1 minute Rest after each 3-minute AMRAP

Repeat 5 times total

Score = Total Rnds

Ps – start the next 3 min Amrap where you left off!

Complete as many rounds and repetitions as possible (“AMRAP“) in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times.

Score
– Common: After each 3-minute cycle, start where you left off at the end of the previous cycle. Record total rounds and reps completed.
– Official: After each 3-minute cycle, start over. Record the score (rounds+reps) individually for each of the five AMRAPs.*

Good Scores for “The Chief” (common method)
– Beginner: 11-15 rounds
– Intermediate: 16-21 rounds
– Advanced: 22-27 rounds
– Elite: 28+ rounds

LITE:

Int1 – 55/38kg

Int2 – 50/35kg; F-5 PU

Int3 – 47kg/32kg; 5 PU/6 Kns up, Ts Dwn

Beg1 – 40/28kg; 4 PU/5 Kns up, Ts Dwn; 7 AS

Beg2 – 30/20kg; 5 Kns up, Ts Dwn/6 Kns; 6 AS

Beg3 – 20/12kg; 6 Kns/5 Kns; 5 AS

 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 – 230626

⚠️‼️⚠️ 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 Kipping Pull-ups or Butterfly Kipping Pull-ups

Score = For Quality 

then…

2) AGOQ Quarter Finals CFG 2023 – Test 1 https://games.crossfit.com/workouts/onlinequalifiers/2023

All for time:

3 rounds of:

2 x 25-ft dumbbell walking lunge (hang position)

20 toes-to-bars

Immediately followed by:

2 rounds of:

2 x 25-ft dumbbell walking lunge (rack position)

15 chest-to-bar pull-ups

Immediately followed by:

2 x 25-ft dumbbell walking lunge (overhead position)

10 bar muscle-ups

♀ 2 x 35-lb (15kgx2) dumbbells

♂ 2 x 50-lb (22.5kgx2) dumbbells

Time cap: 20 minutes (for benchmark score)… then continue to a extended TC of 25 min if not completed at 20 min! 

Score = Time/TC plus 1 sec/rep missed

Metric Equivalents:

* The official weight is in pounds. For your convenience,

the minimum acceptable weights in kilograms for the

dumbbells are 10 kg (20 lb), 15 kg (35 lb), and 22.5 kg (50

lb).

25 ft is 7.62m

1 Rep is 7.62m on the lunge

NB Notes:

Athletes may NOT use gymnastics grips during the

walking lunges

– Resting the handle of the dumbbell or the hands

directly on the shoulder is NOT allowed.

– Releasing the grip on the handle and letting the

dumbbell rest solely on the shoulder is NOT

allowed.

– The athlete must finish the entire 25-foot

section with both feet over the line, knees and

hips extended, and the dumbbells in the rack

position before lowering the dumbbells from the

shoulders. 

See (https://games.crossfit.com/workouts/onlinequalifiers/2023) for all detailed movement standards!

WORKOUT VARIATIONS

Teenagers 16-17, Masters 35-54

♀ 35-lb dumbbells

♂ 50-lb dumbbells

Teenagers 14-15, Masters 55+ (will count RX if that’s your age for CFA)

♀ 20-lb dumbbells

♂ 35-lb dumbbells

LITE:

Int1 – 22.5kgx2/15kgx2; 18 T2B; 12 C2B PU; 6 B-MU

Int2 – 20kgx2/15kgx2; 16 T2B; 10 C2B PU; 10 B-MU (R/B)

Int3 – 15kgx2/10kgx2; 14 T2B; 15 PU; 10 B-MU (B/P)

Beg1 – 15kgx2/10kgx2; 20 HLR; 15 PU (P/G); 10 C2B PU (P/G)

Beg2 – 10kgx2/7kgx2; 20 HKR; 15 RR (1/0.5m); 10 RR (1.5/1m) 

Beg3 – 7.5kgx2/5kgx2; 20 Seated K2C; 15 RR (0.5/0m); 10 RR (1/0.5m) 

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 – 220626

⚠️‼️⚠️ 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) Complete the following complex E2ndMon2ndM for 10 min:

Deadlift, Hang Squat Clean, Squat Clean, Split Jerk

Score = Total Load

LITE:

Keep loading so that great form is maintained!

Then…

2) AMRAP 16 min (4 Rnds):

Min 1 – Freestanding Handstand with opposite shoulder taps

Min 2 – T2B

Min 3 – Burpee HS step Pirroutte over Barbell (aka Upside Down BBF Burpee)

Min 4 – Pistol Squats

Score = Total Reps

LITE:

Nb – every time pass over the bar count as a rep) ; Nb – if touch the bar repeat the step over portion!

Level2 – lower BB height

Level4 – PVC pipe on floor ;

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

Int2 – HS Hold at wall (Opp sh taps) ; Pistols (B/P); Step over Line of floor w 90 degree step (half) pirroutte

Int3 – HS Hold at wall (Weight transfers); HLR (Ts to chin height); Pistols (P/G); Step over Line on floor w both hands (keep straight – no pirroutte or 90 dev turn required)

Beg1 – HS Hold C2W (90cm) (Opp sh taps); HLR; Pistols (hip crease just above knee); Bp at wall, kick up and take at least 1 step to wall

Beg2 – Piked Hold (51cm) (Opp sh taps); HKR; Lunges (alt); 1 Step or No Step Wall Walk (this is for those who normally only do worm walks)…. But add 1 step Left, 1 Step R while on while(traverse each Rep)

Beg3 – Piked Hold (Opp sh taps); HKR (single); Static Lunge; Worm Walk… in push-up position 1 step Left, 1 step R (traverse each Rep)

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 – 200626

⚠️‼️⚠️ 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

‼️⚠️NOTE THAT COACHES ARE COMPETING AND SUPPORTING THE CROSSFIT ALGOA CREW COMPETING AT THE DEADLY DOZEN TODAY … AS SUCH THERE WILL ONLY BE OPEN BOX 8:55-9:55 AND NO CLASS.

ALL THE BEST TO OUR MEMBERS/COACHES PARTICIPATING IN THE DEADLY DOZEN!!⚠️‼️

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

1) The Hero Wod – The Seven

 The Hero WOD

“The Seven” – A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential

 informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

7 Rounds of:

7 x Handstand Pushup

7 x Thruster W:(M:60.00kg/F:43.00kg) 

7 x Knees-2-Elbows

7 x Deadlift W:(M:110.00kg/F:70.00kg) 

7 x Burpee

7 x Kettlebell Swing W:(M:24.00kg/F:16.00kg) 

7 x Kipping Pull-up

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

LITE:
Bps – BB Facing
T2B – feet to hands (lying)
Rx – 111/79kg; 61/43kg; 32/24kg
Level1 – 105/74kg; 58/41kg; 32/24kg
Level2 – 100/70kg; 55/38kg; 32/24kg
Level3 – 97/68kg; 53/37kg; 32/24kg
Level4 – 94/66kg; 52/36kg; 28/20kg
Int1 – 89/62kg; 49/34kg; 24/16kg
Int2 – 1/2 abm; 83/58kg; 46/32kg; 24/16kg
Int3 – 2/3 abm; 80/56kg; 44/31kg; 24/16kg
Beg1 – PPU (61/51cm); HLR (or Lying F2H); 75/52kg; 41/29kg; Bp StepO; 20/12kg; PU (P/G)
Beg2 – PPU (51cm/Flr); HKR (or Lying K2H); 61/40kg; 34/22kg; Bp StepO; 16/10kg; RR (1/0.5m)
Beg3 – PPU (Flr/Kns 2x15kg Bmprs); Sitting K2C; 44/27kg; 24/15kg; Bp StepO; 12/8kg; RR (0.5/0m)

EXTRAS

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

AFL COMPETITORS TRAINING

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

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

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

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

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 – 190626

⚠️‼️⚠️ 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 Hero Wod – The Seven

 The Hero WOD

“The Seven” – A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential

 informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

7 Rounds of:

7 x Handstand Pushup

7 x Thruster W:(M:60.00kg/F:43.00kg) 

7 x Knees-2-Elbows

7 x Deadlift W:(M:110.00kg/F:70.00kg) 

7 x Burpee

7 x Kettlebell Swing W:(M:24.00kg/F:16.00kg) 

7 x Kipping Pull-up

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

LITE:
Bps – BB Facing
T2B – feet to hands (lying)
Rx – 111/79kg; 61/43kg; 32/24kg
Level1 – 105/74kg; 58/41kg; 32/24kg
Level2 – 100/70kg; 55/38kg; 32/24kg
Level3 – 97/68kg; 53/37kg; 32/24kg
Level4 – 94/66kg; 52/36kg; 28/20kg
Int1 – 89/62kg; 49/34kg; 24/16kg
Int2 – 1/2 abm; 83/58kg; 46/32kg; 24/16kg
Int3 – 2/3 abm; 80/56kg; 44/31kg; 24/16kg
Beg1 – PPU (61/51cm); HLR (or Lying F2H); 75/52kg; 41/29kg; Bp StepO; 20/12kg; PU (P/G)
Beg2 – PPU (51cm/Flr); HKR (or Lying K2H); 61/40kg; 34/22kg; Bp StepO; 16/10kg; RR (1/0.5m)
Beg3 – PPU (Flr/Kns 2x15kg Bmprs); Sitting K2C; 44/27kg; 24/15kg; Bp StepO; 12/8kg; RR (0.5/0m)

EXTRAS

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

AFL COMPETITORS TRAINING

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

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

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

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

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 – 170626

⚠️‼️⚠️ 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 3 – 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) In Teams of 3 AMRAP for 16 min:

6x 5m Sled Push (High bar, return Low Bar – 35kg, 20kg/35kg, 0kg)

12x 5m Shuttle Run

6 Bar Muscle-ups

Rest until it’s your turn to go again on the sled!

NB – as soon as a member finishes the sled push, the next can start.

1 Athlete can overtake another in the same team so athletes can rest as needed!

Score = Total Reps

LITE:

Int1 – 2 B-MU

Int2 – 3 B-MU (B/P)

Int3 – 3 B-MU (P/G)

Beg1 – PU (P/G); 5x sled push (35kg, 0kg), SU

Beg2 – RR (0/0,5m); 4x sled push (35kg,0kg), SU

Beg3 – RR (0,5/1m); 3x sled push (35kg,0kg), SU

EXTRAS

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

AFL COMPETITORS TRAINING

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

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

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

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

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/

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#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 – 170626

⚠️‼️⚠️ 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 3-3-3-3-3 (85% 1RM)

Score = Load

LITE:  

Keep loading so that great form is maintained!

Then…

2) CrossFit Algoa/AFL’s modified Hero WOD … Chest 2 Wall, T- Wall walk JT …

21-15-9 for time of:

C2W HSPU

Ring Dips

Push-ups

T-Wall Walk 3-2-1

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

I.e. at the end of Rnd 21 complete 3 T-WW, 2 after 15, 1 after 9.

LITE:

With updated C2W scaled options (New June 25)

Level4 – 94/65kg; 8 C2W (1/2 abm at 30cm) 

Int1 – C2W HSPU (1/2 abm at 30cm)

Int2 – C2W HSPU (1/2 abm at 30cm)

Int3 – C2W (2/3 abm at 50 cm)

Beg1 – PPU 61cm/51cm; RD – Jumpup lower Dwn or B/P; PU – Ts/F-12-9-6); 

Beg2 – PPU 51cm/Flr; Seated P-Dips (str), Push-ups (12-9-6 Ts/21-15-9 Kns) 

Beg3 – PPU Flr/Kns 2x aim; Seated P-Dips (bnt), Push-ups (kns/12-9-6 kns)

T- Wall Walk details below..

Note:

T-WW Complex consists of:

Wall Walk Up,

Horizontal Wall Walk R 0.5m, 

Horizontal Wall Walk L 1m, 

Horizontal Wall Walk R 0.5m, 

Wall Walk Down 

MVT STD’S:

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

Wall walk portion standards as per usual!

Horiz WW stds – hands remain on line each step

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

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

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

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

LITE:

Rx – hands on 25cm line from wall

Int1 – Hands – 50cm

Int2 – Hands – 70cm

Int3 – Hands – 80cm

Beg1 – Hands – 90cm

Beg2 – Box Piked T-Walk 51cm Box (2 boxes side by side – 152cm long)

Beg3 – Floor T- WormW

EXTRAS

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

AFL COMPETITORS TRAINING

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

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

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

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