PURCHASE A DAVE LEVEY DVSN GAMES BOUND 24 SUPPORTERS T-SHIRT TO HELP SUPPORT DAVE GET TO THE 2024 CROSSFIT GAMES… 

CLICK ON THE FOLLOWING LINK FOR ALL THE INFO…

https://crossfitalgoa.com/daves-dvsn-supporters-shirt-2024/

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)  

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

ONLINE WHITEBOARD/COACHING – 180724

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1) THORIN – CrossFit Algoa’s Memorial WOD for Thorin Mallinson

CrossFit Algoa’s Memorial WOD for Thorin Mallinson – Thorin was a member of both CrossFit Algoa when he lived in PE and more recently our sister Box, CrossFit East London.

We will always remember Thorins happy, enthusiastic and caring attitude towards life. Thorin Mallinson passed away tragically in a MVA on Tuesday 28/6/16 and his Birthday  was on 26 June 2017. RIP Thorin – we will miss you!!!!!

“THORIN” – 24 min AMRAP of:

200 m Plate Carry (20kg/10kg)

6 Squat Snatch (75kg/50kg)

24 Push-ups

26 Pull-ups

Score = Total Reps

CFA LITE Options:

Int1 – 70/46kg ;

Int2 – 65/42kg, 15/7.5kg ;

Int3 – 60/39kg, 15/7.5kg ;

Beg1 – 45/25kg, 10/5kg, PU (G/P), PU (Fl/k) ;

Beg2 – 30/20kg, 5/2.5kg, RR (1m/0.5m), PU (k)

Beg3 – 20/12kg, Run no burden, RR (0.5/0m), PU (Box/Table 76cm)

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 6x for the CrossFit Games and has competed 5 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!

PURCHASE A DAVE LEVEY DVSN GAMES BOUND 24 SUPPORTERS T-SHIRT TO HELP SUPPORT DAVE GET TO THE 2024 CROSSFIT GAMES… 

CLICK ON THE FOLLOWING LINK FOR ALL THE INFO…

https://crossfitalgoa.com/daves-dvsn-supporters-shirt-2024/

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)  

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

ONLINE WHITEBOARD/COACHING – 170724

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1)  Practice Rope Climbing (Spanish Wrap, X, Inverted X)

Score = For Quality

LITE:

Scale and Practice at your appropriate skill level

then…

2) AMRAP each of the following Mvts for 90 sec, for 3 Rnds:

1- Rope Climbing (6m)

2- Lateral Facing Box Jump Overs (61cm/51cm)

3- T2B

4- BB STOH (45kg/30kg)

5- Rest 90 sec

Score = Total Reps

7.5 min per Rnd

LITE Options:

Int1 – RC (4.5m), 40/28kg

Int2 – RC (3.6m), 40/28kg

Int3 – 2 Pull Climb, no jump, 35/25kg

Beg1 – Rope Pulls-lying to stand (str kns, str hips)30/20kg, HLR, BSO (61/51cm)

Beg2 – Rope Pulls-lying to stand (str kns), 25/15kg, HKR, BSO (41cm)

Beg2 – Rope Pulls-lying to stand (bnt kns, bnt hips), 25/15kg, HKR, BSO (41cm)

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 6x for the CrossFit Games and has competed 5 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!

PURCHASE A DAVE LEVEY DVSN GAMES BOUND 24 SUPPORTERS T-SHIRT TO HELP SUPPORT DAVE GET TO THE 2024 CROSSFIT GAMES… 

CLICK ON THE FOLLOWING LINK FOR ALL THE INFO…

https://crossfitalgoa.com/daves-dvsn-supporters-shirt-2024/

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)  

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

ONLINE WHITEBOARD/COACHING – 160724

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1) Complete the following:

Front Squat 3-3-3- E2ndMon2m for 6 min (90% 1RM)

Front Squat 10 – E2ndMon2m for 2 min (65% 1RM)

Front Squat 20 – E2ndMon2m for 2 min (50% 1RM)

Score = Sum of 3 Max Loads

LITE:

Keep loading so that great form is maintained

Then…

2) Complete the following Sprint Chipper FT:

14m HS Walk (Regional Ramp – stairs and return ramp 7mx2)

21 Wall Balls (13.6kg/9.1kg)

14 Parallette HSPU (25cm/17.5cm)

21 Wall Balls (13.6kg/9.1kg)

14m HS Walk (Regional Ramp – stairs and return ramp 7mx2)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Int1 – 7m Bumper HSW (over 25kg-2 sets), 13.6/9.1kg; D/HSPU (15/9cm)

Int2 – 14m HSW (over 10kg-2 sets), 10/6.3kg, D/HSPU (3/1.5cm)

Int3 – 14m HSW or 3 WW, 10/6.3kg, HSPU

Beg1 – 6 Half WW, 10/6.3kg 10ft/9ft, PPU (61cm/Fl)

Beg2 – 6x 1 step WW, WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), PPU (Fl/knees)

Beg3 – 6 WormW, WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), PPU (Fl/knees)

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 6x for the CrossFit Games and has competed 5 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!

PURCHASE A DAVE LEVEY DVSN GAMES BOUND 24 SUPPORTERS T-SHIRT TO HELP SUPPORT DAVE GET TO THE 2024 CROSSFIT GAMES… 

CLICK ON THE FOLLOWING LINK FOR ALL THE INFO…

https://crossfitalgoa.com/daves-dvsn-supporters-shirt-2024/

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)  

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

ONLINE WHITEBOARD/COACHING – 150724

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1) Complete the following FT:

20 Strict C2B PU

20 Strict PU

20 Kipping C2B PU

20 Kipping PU

TC – 8 min

Score = Time/TC plus  1 sec/rep missed

LITE:

Int1 – 18e

Int2 – 16e

Int3 – 14e

Beg1 – 20e (P/G)

Beg2 – 20e strict RR 1.5/1m then 20e 1/0,5m then same distances, reps w kipping

Beg3 – 20e strict RR 1/0.5m then 20e 0,5/0m then same distances, reps w kipping

Then…

Those who did not complete the Intro to Hero Wod Chad (35%)… on Friday …please complete today!

For Time:

350 Box Step-Ups (20 in – 51cm)

Wear a Ruck Pack (45/35 lb – 20kg/15kg)

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Use DB/KB/Bumper to load if no weight vest

Int1 – 15/10kg

Int2 – 10/7kg

Int3 – 7/5kg

Beg1 – Body Weight

Beg2 – 250 Reps Body Weight

Beg3 – 200 Reps 40cm

For those who did complete it then…

Complete the following …

AMRAP 20 min of the following with a DB (22.5kg/15kg):

10 DB Walking Lunge – Farmers Carry Position

20 DB Push Press – Single arm 10e

10 Lateral Facing DB Burpees

Score = Total Reps

AFL ATHLETES – Note your met con is different to the one above today!

LITE:

Int – Same RX

Beg1 – 15/10kg

Beg2 – 10/7kg

Beg3 – 7/5kg

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

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

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

Our Next Games Bound Fundraiser event is the Music Trivia IS ON TONIGHT… WE STILL HAVE SPACE – Book your tickets asap!

Join in on the FUN…please find all the details in the ⬇️ poster & link here ⬇️ 

https://crossfitalgoa.com/music-trivia-fundraiser-2024/

PS – We will be watching the Rugby Live from 16:00 … so all those attending the Music Trivia can watch the Bokke vs Ireland before the Music Trivia this Saturday!!

PURCHASE A DAVE LEVEY DVSN GAMES BOUND 24 SUPPORTERS T-SHIRT TO HELP SUPPORT DAVE GET TO THE 2024 CROSSFIT GAMES… 

CLICK ON THE FOLLOWING LINK FOR ALL THE INFO…

https://crossfitalgoa.com/daves-dvsn-supporters-shirt-2024/

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)  

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

ONLINE WHITEBOARD/COACHING – 130724

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

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

PARK RUN … 5km Beach Run… It’s Intern Coach Yolandi’s 100th Park Run as facilitator… please join us at Hobbie Beach at 7:40 to complete the Park Run.

The Box is closed for our Music Trivia Event tonight!

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

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

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

Our Next Games Bound Fundraiser event is the Music Trivia on 13 July 2024… WE STILL HAVE SPACE – Book your tickets asap!

Join in on the FUN…please find all the details in the ⬇️ poster & link here ⬇️ 

https://crossfitalgoa.com/music-trivia-fundraiser-2024/

PS – We will be watching the Rugby Live from 16:00 … so all those attending the Music Trivia can watch the Bokke vs Ireland before the Music Trivia this Saturday!!

PURCHASE A DAVE LEVEY DVSN GAMES BOUND 24 SUPPORTERS T-SHIRT TO HELP SUPPORT DAVE GET TO THE 2024 CROSSFIT GAMES… 

CLICK ON THE FOLLOWING LINK FOR ALL THE INFO…

https://crossfitalgoa.com/daves-dvsn-supporters-shirt-2024/

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)  

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

ONLINE WHITEBOARD/COACHING – 120724

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1) CrossFit HQ WOD – Tuesday 230627

Complete as many rounds as possible in 12 minutes of:

9 double-kettlebell deadlifts

100-ft (30,48m) farmers carry

♀ 106-lb (2x 48kg) / KBs ♂ 150-lb (2x 68kg) KBs

If you do not have heavy kettlebells or dumbbells, consider loading up two barbells or heavy odd objects.

Scaling:

If you do not have access to a heavy set of kettlebells, dumbbells, or other pair of heavy objects, use barbells for today’s workout.

LITE:

Use Farmers Walk Bars if need RX or closer to RX

If using DB…touch 1 head to ground for Deadlift

Level1 – 60kgx2/40kgx2

Level3 – 55kgx2/35kgx2

Int1(CFHQ Int) – 48kgx2/32kgx2

Int2 – 45kgx2/30kgx2

Int3 – 40kgx2/24kgx2

Beg1 – 32kgx2/20kgx2

Beg2 – 24kgx2/16kgx2

Beg3(CFHQ Beg) – 16kgx2/12kgx2

then…

2) Intro to Hero Wod Chad (35%)

For Time:

350 Box Step-Ups (20 in – 51cm)

Wear a Ruck Pack (45/35 lb – 20kg/15kg)

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Use DB/KB/Bumper to load if no weight vest

Int1 – 15/10kg

Int2 – 10/7kg

Int3 – 7/5kg

Beg1 – Body Weight

Beg2 – 250 Reps Body Weight

Beg3 – 200 Reps 40cm

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

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

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

Our Next Games Bound Fundraiser event is the Music Trivia on 13 July 2024… WE STILL HAVE SPACE – Book your tickets asap!

Join in on the FUN…please find all the details in the ⬇️ poster & link here ⬇️ 

https://crossfitalgoa.com/music-trivia-fundraiser-2024/

PS – We will be watching the Rugby Live from 16:00 … so all those attending the Music Trivia can watch the Bokke vs Ireland before the Music Trivia this Saturday!!

PURCHASE A DAVE LEVEY DVSN GAMES BOUND 24 SUPPORTERS T-SHIRT TO HELP SUPPORT DAVE GET TO THE 2024 CROSSFIT GAMES… 

CLICK ON THE FOLLOWING LINK FOR ALL THE INFO…

https://crossfitalgoa.com/daves-dvsn-supporters-shirt-2024/

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)  

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

ONLINE WHITEBOARD/COACHING – 130724

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1) Complete the following:

Front Squat 3-3-3- E2ndMon2m for 6 min (85% 1RM)

Front Squat 10 – E2ndMon2m for 2 min (62.5% 1RM)

Front Squat 20 – E2ndMon2m for 2 min (47.5% 1RM)

Score = Sum of 3 Max Loads

LITE:

Keep loading so that great form is maintained

then…

2) Complete for Time:

120m – 10 x 6m Sled Push (low bar) return 6m Rope Pull – standing (Sled 35kg, plus 50kg/Sled 35kg plus 25kg).

30 Bar Muscle-ups

Score = Total Reps

1m = 1Rep  ;  1cal = 1Rep

LITE:

Int1 – 20 B-MU

Int2 – 20 B-MU (R/B)

Int3 – 20 B-MU (B/P)

Beg1 – 35kg,25kg/35kg,5kg; 30 C2B PU (P/G)

Beg2 – 10kgx2/7kgx2; 40 RR (1.5/1m)

Beg3 – 35kg,15kg/35kg,0kg; 40 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 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

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

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

Our Next Games Bound Fundraiser event is the Music Trivia on 13 July 2024… WE STILL HAVE SPACE – Book your tickets asap!

Join in on the FUN…please find all the details in the ⬇️ poster & link here ⬇️ 

https://crossfitalgoa.com/music-trivia-fundraiser-2024/

PS – We will be watching the Rugby Live from 16:00 … so all those attending the Music Trivia can watch the Bokke vs Ireland before the Music Trivia this Saturday!!

PURCHASE A DAVE LEVEY DVSN GAMES BOUND 24 SUPPORTERS T-SHIRT TO HELP SUPPORT DAVE GET TO THE 2024 CROSSFIT GAMES… 

CLICK ON THE FOLLOWING LINK FOR ALL THE INFO…

https://crossfitalgoa.com/daves-dvsn-supporters-shirt-2024/

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)  

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

ONLINE WHITEBOARD/COACHING – 100724

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

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

Eva Strong – Eva Mireles, 44, died on Tuesday, May 24, 2022, while shielding her fourth-grade students from a gunman at Robb Elementary School in Uvalde, Texas. Mireles’ co-teacher, Irma Garcia, and 19 students were also killed in the shooting.

Mireles was in her 17th year of teaching in the Uvalde Consolidated Independent School District and held certifications in special education and bilingual education.

In addition to regularly running before school, she also enjoyed hiking, and friends and relatives recall she could be found in her CrossFit gym almost every day after school. Earlier this year, she participated in the CrossFit Open for the ninth time.

CrossFit HQ WOD – 220618 – https://www.crossfit.com/essentials/eva-strong-workout-overview-and-lesson-plan

Eva Strong

With a partner, 5 rounds for time of:

24 double-unders (each)

19 toes-to-bars (total)

2 clean and jerks (total)

400-m run (together)

♀ 135 lb (61kg) ♂ 205 lb (93kg)

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

Scaling:

If you don’t have a partner, reduce the toes-to-bar reps to 10 and perform only 1 clean and jerk per round. Newer athletes should reduce the loading and modify the toes-to-bars.

AFL/CFA LITE Options:

Level1 – 88/59kg

Level2 – 84/56kg

Level3 – 81/55kg

Level4 – 79/53kg

Int1 – 74/50kg

Int2(Int CFHQ) – 70/47kg; DU

Int3 – 67/45kg; DU

Beg1 – 63/42kg; SU; HLR

Beg2(Beg CFHQ) – 43/29kg; SU; HKR

Beg3 – 35/20kg; Seated K2C; 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 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

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

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

Our Next Games Bound Fundraiser event is the Music Trivia on 13 July 2024… WE STILL HAVE SPACE – Book your tickets asap!

Join in on the FUN…please find all the details in the ⬇️ poster & link here ⬇️ 

https://crossfitalgoa.com/music-trivia-fundraiser-2024/

PS – We will be watching the Rugby Live from 16:00 … so all those attending the Music Trivia can watch the Bokke vs Ireland before the Music Trivia this Saturday!!

PURCHASE A DAVE LEVEY DVSN GAMES BOUND 24 SUPPORTERS T-SHIRT TO HELP SUPPORT DAVE GET TO THE 2024 CROSSFIT GAMES… 

CLICK ON THE FOLLOWING LINK FOR ALL THE INFO…

https://crossfitalgoa.com/daves-dvsn-supporters-shirt-2024/

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)  

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

ONLINE WHITEBOARD/COACHING – 090724

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1) Mixed Tabata (20 sec on: 10 sec off) for 9 min of:

1st 20 sec – DU CO

2nd 20 sec – Burpees

3rd 20 sec – DU

Score = Total Reps

LITE:

Beg1/2/3 – SU CO, SU

Then…

2) Complete 2 Rnds of:

AMRAP 5 min

Ath 1 – 2x 5m Sled Pull (standing), 5m low bar push (sled plus 40kg/20kg)

Ath 2 – Accumulate HS Holding time (1 sec – 1 Rep)

Ath 3 – Accumulates Deadhang Holding Time (1 sec – 1 Rep)

Score = Total Reps

5m – 5 reps (so each Rnd is 20 reps on sleds)

LITE:

Loads below are Prowler Sled (35kg) plus load.

1m = 1 Rep on Sled

Int1/2/3 – Same as Rx

Beg1/2/3 – 22kg/Empty

B2 – PPU (61/51cm)

B3 – PPU (Flr), Dead Hang 1 foot 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 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

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

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

Our Next Games Bound Fundraiser event is the Music Trivia on 13 July 2024… WE STILL HAVE SPACE – Book your tickets asap!

Join in on the FUN…please find all the details in the ⬇️ poster & link here ⬇️ 

https://crossfitalgoa.com/music-trivia-fundraiser-2024/

PS – We will be watching the Rugby Live from 16:00 … so all those attending the Music Trivia can watch the Bokke vs Ireland before the Music Trivia this Saturday!!

PURCHASE A DAVE LEVEY DVSN GAMES BOUND 24 SUPPORTERS T-SHIRT TO HELP SUPPORT DAVE GET TO THE 2024 CROSSFIT GAMES… 

CLICK ON THE FOLLOWING LINK FOR ALL THE INFO…

https://crossfitalgoa.com/daves-dvsn-supporters-shirt-2024/

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)  

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

ONLINE WHITEBOARD/COACHING – 080724

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1) AMRAP 25 min:

600m Run

25 C2B Pull-ups

15 Deficit HSPU (15cm/9cm)

10 Squat Clean and Jerk (any) (100kg/70kg)

Score = Total Reps

LITE:

L1 -97/68kg

L2(T2) – 92/64kg ; D-HSPU (12/7cm)

L3 – 89/62kg

L4(T3) – 85/60kg; D-HSPU (9/5cm)

Int1 – 80/50kg; 22 C2B; D-HSPU (5/2cm)

Int2 – 75/45kg; 20 C2B; HSPU

Int3 – 70/40kg; 18 C2B; 1/2 abm HSPU

Beg1 – 60/35kg; 20 PU (P/G); PPU (61/51cm)

Beg2 – 45/25kg; 20 RR (1.5/1m); PPU (51cm/Flr)

Beg3 – 35/20kg; RR (1/0m); PPU (Flr/kns 2x abm); Run 400m

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 6x for the CrossFit Games and has competed 5 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!