Featured Image – Due to demand we are extending our “BRING A FRIEND WEEK” To another week! The Member who brings the most friends will win himself/herself an awesome Lizzard Stainless Steel CrossFit Algoa Water Bottle! If members are tied on the number of friends brought… we will draw the winner from the bunch!

Let’s have some CrossFit Algoa FUN 🤩…Bring your Buddies!!!!!

Featured Video – WHAT WE ARE ALL ABOUT! @CrossFitAlgoa
Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

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

Or

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

Alternatively call us on: 0784517637 (adults & kids)  

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

ONLINE WHITEBOARD/COACHING – 240225

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) Testing – Take 20 min to find a new…

Front Squat 1RM

DB Strict Press 1RM

Score = Load on Front Squat and Load Strict Press

NB – Visitors will complete 3×5 reps on a loading where great form can be maintained!

LITE:

Keep loading so that great form is maintained!

then…

2) TC Test 1 – Re-Test:

Complete the Girl Benchmark WOD “Ingrid”…

10 rounds for time of:

3 Snatches (squat) (61kg/43kg)

3 Burpees over the bar

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

Scaling:

Reduce the load on the barbell so you can complete the 3 reps unbroken for most of the workout.

NB – Visitors can perform KB Swings on an appropriate loading

LITE:

BBF Bps Standard – Step/jump back/up but 2 foot take-off, any landing

Db/KB/Bp/Light BB – 4 Reps on 25kg/15kg

Int1 – 55/38kg; 25/15kg

Int2 – 50/35kg; 22.5/15kg

Int3 – 47kg/32kg; 20/12kg (Int CFHQ)

Beg1 – 40/28kg; 15/10kg

Beg2 – 30/20kg; 10/7.5kg; BBF Bp (SO) (Beg CFHQ)

Beg3 – 20/12kg; 7.5/5kg; BBF Bp (SO) – 7 Rnds

New TC – use appropriate KB load

EXTRAS

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

AFL COMPETITORS TRAINING

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

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

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

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

Featured Image – Due to demand we are extending our “BRING A FRIEND WEEK” To another week! The Member who brings the most friends will win himself/herself an awesome Lizzard Stainless Steel CrossFit Algoa Water Bottle! If members are tied on the number of friends brought… we will draw the winner from the bunch!

Let’s have some CrossFit Algoa FUN 🤩…Bring your Buddies!!!!!

Featured Video – WHAT WE ARE ALL ABOUT! @CrossFitAlgoa
Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

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

Or

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

Alternatively call us on: 0784517637 (adults & kids)  

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

ONLINE WHITEBOARD/COACHING – 220225

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

Hero Wod – Martin

https://www.crossfit.com/essentials/remembering-british-army-private-martin-simon-george-bell

British Army Pvt. Martin Simon George Bell from 2nd Battalion, Parachute Regiment, was killed on Jan. 25, 2011, near the village of Spoor Kalay in Helmand Province, Afghanistan. Bell was fatally wounded by an improvised explosive device as he was moving to assist a comrade who had been injured nearby.

A man of service, Bell served three years as a Police Community Support Officer in West Yorkshire before joining the Parachute Regiment. Bell is survived by his parents, Simon and Elaine, and his brothers, Oliver and Philip.

For time, with a partner:

2,000-m row (or 200 SDHP 20kg/16kg)
100 bodyweight deadlifts
50 thrusters (43kg/29kg)
1,000-m row (or 100 SDHP 20kg/16kg)
100 hand-release push-ups
50 pull-ups
500-m row (or 100 SDHP 20kg/16kg)
100 sit-ups
100 wall-ball shots (9.1kg/6.3kg at 10ft/9ft)

TC – 35 min

Score = For Time/TC plus 1sec/Rep missed

Rowing sub – SDHP 10m – 1 Rep

Visitors – reduce by 40-50% of the reps

Scaling:
This workout, created by Scott Meenagh, Martin Bell’s training partner, is meant to be performed in pairs. If completing it alone, cut all the reps in half.

LITE:

Visitors can complete KB Deadlifts on an appropriately light load (if SDHP 5kg then complete Deads with 1-2x Load KB I.e. 10-12kg)

Int1 – 90% BW;

Int2 – 80% BW; 40/25kg; 90 PU, PU, SU

Int3 – 70% BW; 35/20kg; 80 PU, PU, SU

Beg1 – 65% BW; 30/18kg; SDHP 16/10kg; PU (P/G), 70 PU (Ts)/ Ts up, Kns dwn, 70 SU;  6.3/4.5kg, 10/9ft

Beg2 – 55% BW; 25/15kg; SDHP 12/8kg; 70 PU Ts up, Kns dwn/ Kns, 60 SU; WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm)

Beg3 – 45% BW; 20/12kg; SDHP 8/5kg; 70 PU (kns)/60 PU (kns), 50 SU or 60 Crunch; WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm)

EXTRAS

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

AFL COMPETITORS TRAINING

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

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

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

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

Featured Image – Members it was ❤️VALENTINES DAY❤️ last past week … SO LETS SHARE SOME ❤️ LOVE ❤️ …IT’S “BRING A FRIEND WEEK” NEXT WEEK AT CROSSFIT ALGOA! The Member who brings the most friends will win himself/herself an awesome Lizzard Stainless Steel CrossFit Algoa Water Bottle! If members are tied on the number of friends brought… we will draw the winner from the bunch!

Let’s have some CrossFit Algoa FUN 🤩…Bring your Buddies!!!!!

Featured Video – WHAT WE ARE ALL ABOUT! @CrossFitAlgoa
Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

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

Or

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

Alternatively call us on: 0784517637 (adults & kids)  

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

ONLINE WHITEBOARD/COACHING – 210225

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

Hero Wod – Martin

https://www.crossfit.com/essentials/remembering-british-army-private-martin-simon-george-bell

British Army Pvt. Martin Simon George Bell from 2nd Battalion, Parachute Regiment, was killed on Jan. 25, 2011, near the village of Spoor Kalay in Helmand Province, Afghanistan. Bell was fatally wounded by an improvised explosive device as he was moving to assist a comrade who had been injured nearby.

A man of service, Bell served three years as a Police Community Support Officer in West Yorkshire before joining the Parachute Regiment. Bell is survived by his parents, Simon and Elaine, and his brothers, Oliver and Philip.

For time, with a partner:

2,000-m row (or 200 SDHP 20kg/16kg)
100 bodyweight deadlifts
50 thrusters (43kg/29kg)
1,000-m row (or 100 SDHP 20kg/16kg)
100 hand-release push-ups
50 pull-ups
500-m row (or 100 SDHP 20kg/16kg)
100 sit-ups
100 wall-ball shots (9.1kg/6.3kg at 10ft/9ft)

TC – 35 min

Score = For Time/TC plus 1sec/Rep missed

Rowing sub – SDHP 10m – 1 Rep

Visitors – reduce by 40-50% of the reps

Scaling:
This workout, created by Scott Meenagh, Martin Bell’s training partner, is meant to be performed in pairs. If completing it alone, cut all the reps in half.

LITE:

Visitors can complete KB Deadlifts on an appropriately light load (if SDHP 5kg then complete Deads with 1-2x Load KB I.e. 10-12kg)

Int1 – 90% BW;

Int2 – 80% BW; 40/25kg; 90 PU, PU, SU

Int3 – 70% BW; 35/20kg; 80 PU, PU, SU

Beg1 – 65% BW; 30/18kg; SDHP 16/10kg; PU (P/G), 70 PU (Ts)/ Ts up, Kns dwn, 70 SU;  6.3/4.5kg, 10/9ft

Beg2 – 55% BW; 25/15kg; SDHP 12/8kg; 70 PU Ts up, Kns dwn/ Kns, 60 SU; WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm)

Beg3 – 45% BW; 20/12kg; SDHP 8/5kg; 70 PU (kns)/60 PU (kns), 50 SU or 60 Crunch; WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm)

EXTRAS

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

AFL COMPETITORS TRAINING

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

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

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

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

Featured Image – Members it was ❤️VALENTINES DAY❤️ last past week … SO LETS SHARE SOME ❤️ LOVE ❤️ …IT’S “BRING A FRIEND WEEK” NEXT WEEK AT CROSSFIT ALGOA! The Member who brings the most friends will win himself/herself an awesome Lizzard Stainless Steel CrossFit Algoa Water Bottle! If members are tied on the number of friends brought… we will draw the winner from the bunch!

Let’s have some CrossFit Algoa FUN 🤩…Bring your Buddies!!!!!

Featured Video – WHAT WE ARE ALL ABOUT! @CrossFitAlgoa
Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

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

Or

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

Alternatively call us on: 0784517637 (adults & kids)  

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

ONLINE WHITEBOARD/COACHING – 200225

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) With a partner complete 100 Strict HSPU FT, but every time you break complete 10 x 5m Syncro Shuttle Runs

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

Notes:

NB – Mix Reps as needed

Synchro S-Run – touch ground w 1 hand, both feet past beacon

LITE:

NB – PPU (hands, feet, heat, abm inside 1m x 1m)

Int1 – same RX

Int2 – 1/2 abm

Int3 – 2/3 abm

Beg1 – PPU (61cm/51cm); 8x 5m

Beg2 – PPU (51cm/Flr); 7x 5m

Beg3 – PPU (Flr/Kns 2x abm); 6x 5m

then…

2) AMRAP 9 min of:

3 “Simultaneous” Wall Walks

9 (mix as needed) Total Farmers Carry DB Step-overs (22,5kgx2/15kgx2 at 61cm/51cm)

18 (9e) Partner Wall Balls (10kg/6.3kg, 10/9ft)

Score = Total Reps

Note:

Simultaneous – at a similar time and not synchro. Can do on different levels of scaling! I.e. 1 can Wall walk while another worm walks

Friends can use different loads and box heights

Wall balls need to be of the same loading

LITE:

Rx-Int2 – 22.5kgx2/15x2kg

Int3 – 20kgx2/12kgx2; 2 WW

Beg1 – 15kgx2/10kgx2 at 61/51cm; 3x 1/2 WW; 6.3/4.5kg, 10/9ft

Beg2 – 10kgx2/7.5kgx2 at 38cm; 3 1-step WW; WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm)

Beg3 – 7.5kgx2/5kgx2 at 25cm; 3 WormW; WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm)

EXTRAS

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

AFL COMPETITORS TRAINING

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

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

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

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

Featured Image – Members it was ❤️VALENTINES DAY❤️ last past week … SO LETS SHARE SOME ❤️ LOVE ❤️ …IT’S “BRING A FRIEND WEEK” NEXT WEEK AT CROSSFIT ALGOA! The Member who brings the most friends will win himself/herself an awesome Lizzard Stainless Steel CrossFit Algoa Water Bottle! If members are tied on the number of friends brought… we will draw the winner from the bunch!

Let’s have some CrossFit Algoa FUN 🤩…Bring your Buddies!!!!!

Featured Video – WHAT WE ARE ALL ABOUT! @CrossFitAlgoa
Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

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

Or

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

Alternatively call us on: 0784517637 (adults & kids)  

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

ONLINE WHITEBOARD/COACHING – 190225

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

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

1) Warmup – Half of Bring Sally up, Bring Sally down air squats

Then…

2) EMOM for 10 min:

Even min – 2 Front Squats (95% 1RM)

Odd Min – 3-6 DB Strict Press Each side (Heavy Loading)

Score = Load on Front Squat (in notes note DB loading on Strict Press)

NB – Visitors will complete 3-5 Reps of lighter loading (great form must be maintained at any given load)

LITE:

Keep loading so that great form is maintained!

Then…

3) CrossFit Team Series 2017 – Event 2:

For Time:

240 DU

120 C2B PU

120 Hang Power Snatch (43/29kg) or KB Swing (24kg/16kg)

240 DU

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep missed

Notes:

Mix the reps as needed between 2 partners.

Visitors must not overdo it (Reduce to 50-60% on reps)

Partners need not complete the workout at the same level!

(https://games.crossfit.com/workouts/teamseries/2017/2)

LITE:

Int1 – 200 C2B; 200 DU

Int2 – 180 C2B; 180 DU; 40/25kg or 20/12kg

Int3 – 160 C2B; 160 DU; 35/20kg or 16/10kg

Beg1 – 240 SU; PU (P/G); 30/18kg or 12/8kg

Beg2 – 200 SU; RR (0/0,5m); 25/15kg or 10/5kg

Beg3 – 180 SU; RR (0,5/1m); 20/12kg or 8/2,5kg

EXTRAS

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

AFL COMPETITORS TRAINING

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

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

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

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

Featured Image – Members it was ❤️VALENTINES DAY❤️ last past week … SO LETS SHARE SOME ❤️ LOVE ❤️ …IT’S “BRING A FRIEND WEEK” NEXT WEEK AT CROSSFIT ALGOA! The Member who brings the most friends will win himself/herself an awesome Lizzard Stainless Steel CrossFit Algoa Water Bottle! If members are tied on the number of friends brought… we will draw the winner from the bunch!

Let’s have some CrossFit Algoa FUN 🤩…Bring your Buddies!!!!!

Featured Video – WHAT WE ARE ALL ABOUT! @CrossFitAlgoa
Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

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

Or

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

Alternatively call us on: 0784517637 (adults & kids)  

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

ONLINE WHITEBOARD/COACHING – 180225

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

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

1) Warm-up – Roxanne in pairs

Notes:

On Roxanne, Ath 1 completes a Burpee, then on the next Roxanne the 2nd Ath completes a Burpee and so you continue.

If in a group of 3 then 1 can be a clone)

Then…

2) Partner WOD (in pairs) – Rope Climbs (4.57m) AMRAP 10 min, partner does 5-10 DB or KB Hang Snatches (30kg or 32kg / 22,5kg or 24kg)

Score = Total Reps each (RC plus DB/KB Snatches)

Notes:

Note – Alternate between the 2 Mvts … whoever finishes 1st waits for the other to complete before switching!

Visitors complete DB swings (no Kb Snatches)

B1-3 all use DB

If you are 3 in a group, 1 person needs to be a clone

If alone – do 1 Rope Climb and then 5-10 Db/KB Snatches

LITE:

Int1,2 – 25kg or 28kg / 20kg or 20kg

Int3 – 20kg or 20kg / 15kg or 16kg ; Half Climbs (2 = 1) or 9 Leg ass. R-Pull-ups

Beg1 – 15/10kg; R-Pulls (ly to stand – kns & hip straight)

Beg2 – 10/7kg; R-Pulls (ly to stand – kns straight)

Beg3 – 7/5kg; R-Pulls (ly to stand – kns, hips bend I.e. squat)

Then…

3) In groups of 3-4 – AMRAP 12 min of:

5 m Sled push (High bar, return low bar) (35kg plus 20kg)/(35kg plus 0kg), mixing as needed

Score = Total Meters

1m = 1 Rep (so 1 length is 5 reps)

Note –

Mix as needed. Members can say push 4 lengths and then a visitor can push 1 or 2 lengths.

Visitors must not overdo it!

LITE:

All the same loading

Beg3 – Visitors can push High bar only

EXTRAS

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

AFL COMPETITORS TRAINING

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

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

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

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

Featured Image – Members was ❤️VALENTINES DAY❤️ this past week … SO LETS SHARE SOME ❤️ LOVE ❤️ …IT’S “BRING A FRIEND WEEK” NEXT WEEK AT CROSSFIT ALGOA! The Member who brings the most friends will win himself/herself an awesome Lizzard Stainless Steel CrossFit Algoa Water Bottle! If members are tied on the number of friend brought… we will draw the winner from the bunch!

Let’s have some CrossFit Algoa FUN 🤩…Bring your Buddies!!!!!

Featured Video – WHAT WE ARE ALL ABOUT! @CrossFitAlgoa
Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

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

Or

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

Alternatively call us on: 0784517637 (adults & kids)  

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

ONLINE WHITEBOARD/COACHING – 160225

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

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

1) Pizza Game

Score = For Fun

Then…

2) In groups of 2-4, AMRAP the following for 10 min:

20 Burpee Box Jump Overs (61cm/51cm)

20 T2B

Score = Total Reps

Notes:

All 20 reps must be completed until moving onto the next 20 Reps

NB – mix the reps as needed between 2-4 athletes (For example: ath 1 completes 8, then 2, 3 and 4 complete 4 each)

Visitors can perform way less reps than members!

Visitors must not overdo it!

LITE:

RX-Int3 – same

Beg1 – Bp BSO (61cm/51cm); HLR

Beg2 – Bp BSO (38cm); HKR

Beg3 – Bp BSO (15cm); HKR 1 leg or Seated K2C

Then…

2) In Teams of 4, AMRAP the following Holds, accumulating as many holding seconds as possible in 3 Rnds (12 min):

Min 1 – Handstand Hold (freestanding in 1m x 1m)

Min 2 – Side Bridge (x) L (30 sec)/R (30 sec)

Min 3 – Neutral Hold (Rings)

Min 4 – Deadhang on Bar

Score = Total Hold Time (secs)

Nb – 1 sec = 1 Rep on the AMRAP score

Visitors can perform way less holding than members!

Visitors must not overdo it!

LITE:

Int1,2 – same as RX

Int3 – HS hold (Wall), rest as RX

Beg1 – Wall Walk Hold (1m); Side Bridge; Neutral Hold (Bar/Boxes); Deadhang

Beg2 – Piked Hold (51cm); Knee Side Bridge (1 leg up), Neutral Hold Box (1 ft up); Deadhang 1 foot down

Beg3 – Piked Hold (Ft floor); Knee Side Bridge, Neutral Hold Box (1 ft up), Deadhang 1 ft down

EXTRAS

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

AFL COMPETITORS TRAINING

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

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

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

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

Featured Image – Members was ❤️VALENTINES DAY❤️ this past week … SO LETS SHARE SOME ❤️ LOVE ❤️ …IT’S “BRING A FRIEND WEEK” NEXT WEEK AT CROSSFIT ALGOA! The Member who brings the most friends will win himself/herself an awesome Lizzard Stainless Steel CrossFit Algoa Water Bottle! If members are tied on the number of friend brought… we will draw the winner from the bunch!

Let’s have some CrossFit Algoa FUN 🤩…Bring your Buddies!!!!!

Featured Video – WHAT WE ARE ALL ABOUT! @CrossFitAlgoa
Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

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

Or

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

Alternatively call us on: 0784517637 (adults & kids)  

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

ONLINE WHITEBOARD/COACHING – 150225

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) Drills:

All RX/LITE Mvts below

then…

2) Complete the following 40:20s intervals (4 Rnds each) for Max Reps:

A) Toes to Bar

Rest 1 min

B) Box Jump Over (61cm/51cm)

Rest 1 min

C) HS Walking (m)

Rest 1 min

D) Airbike or Row (max cal)

Rest 1 min

E) Sled push (High Bar/Low Bar) (35kg + 15kg/35kg)

Rest 1 min

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

Score = Total Reps

LITE:

Multiply Cyclone Airbike cal by 1,55

BJO sub Bp BJ (1.24/1m)  ;  T2B sub RX – Lying Feet 2 Hands

Int1/Int2 – same

Int3 – HSW (or 1 WW = 3m); WB (9.1/6.3kg, 9ft/8ft lower height)

Beg1 – HLR (Lying F2H); BSO (61/51cm) or BJ (1/0.8m); Half WW; WB (6.3/4.5kg, 10ft/9ft)

Beg2 – HKR (Lying K2H); BP BSO (51cm) or BJ (0.8/0.5m), 1 step WW; WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm)

Beg3 – Sit K2C; BSO 41cm or Bp Broad Step (0.6/0.4m); Worm Walk; WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm

EXTRAS

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

AFL COMPETITORS TRAINING

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

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

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

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

Featured Image – Members It’s ❤️VALENTINES DAY❤️ … SO LETS SHARE SOME ❤️ LOVE ❤️ …IT’S “BRING A FRIEND WEEK” NEXT WEEK AT CROSSFIT ALGOA! The Member who brings the most friends will win himself/herself an awesome Lizzard Stainless Steel CrossFit Algoa Water Bottle! If members are tied on the number of friend brought… we will draw the winner from the bunch!

Let’s have some CrossFit Algoa FUN 🤩…Bring your Buddies!!!!!

Featured Video – WHAT WE ARE ALL ABOUT! @CrossFitAlgoa
Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

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

Or

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

Alternatively call us on: 0784517637 (adults & kids)  

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

ONLINE WHITEBOARD/COACHING – 140225

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) Drills:

All RX/LITE Mvts below

then…

2) Complete the following 40:20s intervals (4 Rnds each) for Max Reps:

A) Toes to Bar

Rest 1 min

B) Box Jump Over (61cm/51cm)

Rest 1 min

C) HS Walking (m)

Rest 1 min

D) Airbike or Row (max cal)

Rest 1 min

E) Sled push (High Bar/Low Bar) (35kg + 15kg/35kg)

Rest 1 min

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

Score = Total Reps

LITE:

Multiply Cyclone Airbike cal by 1,55

BJO sub Bp BJ (1.24/1m)  ;  T2B sub RX – Lying Feet 2 Hands

Int1/Int2 – same

Int3 – HSW (or 1 WW = 3m); WB (9.1/6.3kg, 9ft/8ft lower height)

Beg1 – HLR (Lying F2H); BSO (61/51cm) or BJ (1/0.8m); Half WW; WB (6.3/4.5kg, 10ft/9ft)

Beg2 – HKR (Lying K2H); BP BSO (51cm) or BJ (0.8/0.5m), 1 step WW; WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm)

Beg3 – Sit K2C; BSO 41cm or Bp Broad Step (0.6/0.4m); Worm Walk; WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm

EXTRAS

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

AFL COMPETITORS TRAINING

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

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

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

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

Featured Video – WHAT WE ARE ALL ABOUT! @CrossFitAlgoa
Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

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

Or

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

Alternatively call us on: 0784517637 (adults & kids)  

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

ONLINE WHITEBOARD/COACHING – 130225

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) CFA/AFL Benchmark Test – 100 BB Facing Burpees FT   

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Gold Standard – 5 min

Int1/2/3 – same

Beg1 – BBF Bps (SO)

Beg2 – 80 BBF Bps (SO)

Beg3 – 60 BBF Bps (SO)

then…

2) AMRAP 14 min:

4 Wall Walks

8 DB Hang Power Cleans (22,5kgX2/15kgx2)

4 DB Step-overs (22,5kgx2/15kgx2 at 61cm/51cm)

Score = Total Reps

LITE:

Rx-Int2 – 22.5kgx2/15x2kg

Int3 – 20kgx2/12kgx2: 3 WW

Beg1 – 15kgx2/10kgx2 ; 61/51cm; 4x 1/2 WW

Beg2 – 10kgx2/7.5kgx2 ; 51cm; 4 1-step WW

Beg3 – 7.5kgx2/5kgx2 ; 41cm; 4 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!