Feature Video – The First Choice High Protein Recovery East Cape Champs Registration is Live!
📆 10 July (Individual) and 11, 12 July (Teams) 2026
âž¡ï¸Early Bird Registration – Runs to 3 July 2026 (✅Comp Shirt guaranteed with entry)
âž¡ï¸Late Registration – 4 July – 6 July 24:00 (âš ï¸No guarantee of Comp Shirt‼ï¸)
âš ï¸â€¼ï¸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)Â Â
ONLINE WHITEBOARD/COACHING – 170626
âš ï¸â€¼ï¸âš ï¸ 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)
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Score = Load
LITE: Â
Keep loading so that great form is maintained!
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Then…
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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
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Score = Time/TC plus 1 sec/rep missed
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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)Â
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);Â
Beg2 – PPU 51cm/Flr; Seated P-Dips (str), Push-ups (12-9-6 Ts/21-15-9 Kns)Â
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,Â
Horizontal Wall Walk L 1m,Â
Horizontal Wall Walk R 0.5m,Â
Wall Walk DownÂ
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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.
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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.
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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!
