Featured Image – Coach Nadine, Audrey and Steve smiling after the workout this past past Saterday!!!! 

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 – 250124

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) Repeat from last week Wed –

A) Strict Pull-ups RM – E90sOn90sec for 6 min (9 Rnds)

B) TC Complete a Pull-up or Ring Row Rep Max Test. Ensure Standards set!

Score = Total Reps

LITE Options:
Int1/2/3 – same
Beg1 – PU (P/G)
Beg2 – RR (1/0.5m)
Beg3 – RR (0.5/0m)a) Practice – T2B and HS Walking

then…

2) TC Test 2 – Complete 5 Rnds of the following FT:
10 Hang Power Clean (70kg/50kg)
12 BB Facing Burpees

TC – 15 min

Score = Time/TC plus 1 sec/rep missed
RX BBF Bps – must jump back, up and over with 2feet together

LITE Options:
Int1 – 65/46kg
Int2 – 60/42kg
Int3 – 55/39kg
Beg1 – 50/35kg, BBF (step back, up, Jump o)
Beg2 – 40/25kg, BBF (stepping allowed)
Beg3 – 30/20kg, BBF (stepping allowed)

–

EXTRAS

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

COMPETITORS WOD

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!

Featured Image – Evening Class (17:10) on a little warmup jog! 

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 – 240124

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) Front Squat 5 – E2ndMon2ndM for 10 min (5 Rnds – Intro 70% 1RM)

Score = Load

LITE:
Keep loading so that great form is maintained!

then…

b) AMRAP the following for 12 min (4 Rnds):
Min 1 – AMRAP Front Squat (43kg/29kg)
Min 2 – AMRAP Burpee Box Jump Over (61cm/51cm)
Min 3 – AMRAP HS Walking (m)
Min 4 – AMRAP Push Press (43kg/29kg)

Score = Total Reps
1m = 1 rep

LITE:
Int2 – 40/25kg
Int3 – 35/23kg, HSW Or WW (1=3m)
Beg1 – 30/20kg, BBSO (61/51cm), half WW (1=1.5m)
Beg2 – 25/15kg, 1 step WW
Beg3 – 20/12kg, BBSO (41cm), WormW

EXTRAS

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

COMPETITORS WOD

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!

Featured Image – Head Coach and Founder Dave with Blaine… Thanks Blaine for visiting us from @urbanshackbenoni 

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 – 230124

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) Repeat of last week… beat your reps…

Strict HSPU RM – E90sOn90sec for 6 min (9 Rnds)

Score = Total Reps
Rep Range 5-15 Reps

LITE:
Int1 – same Rx
Int2 – 1/2 abm
Int3 – 2/3 abm
Beg1 – PPU (61/51cm)
Beg2 – PPU (51cm/Flr)
Beg3 – PPU (Flr/2x abm kns)

Then…

2) Complete 5 Rnds of the following FT:
400 m Run
20 C2B Pull-ups

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

LITE:
Int1 – 18 C2B
Int2 – 17 C2B
Int3 – 15 PU
Beg1 – 20 PU (P/G)
Beg2 – 20 RR (1/0.5m), 300m
Beg3 – 15 RR (0.5/0m), 250m

EXTRAS

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

COMPETITORS WOD

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!

Featured Image – Early morning class getting in some Barbell Cycling… for breakfast!!

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 – 220124

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) Squat Clean, Squat Clean and Jerk (any) – E90sOn90s for 8 Rnds (12 min) (Build to a heavy load for the Day)

Score = Load

LITE:
Keep loading so that great form can be maintained!
Beg2/3 – Power clean, Front Squat allowed

then…

2) Complete 3 Rnds of the following for Max Reps:
AMRAP 90s – Box Step-ups – DB Goblet Hold (61cm/51cm – 40kgx1/32kgx1)
Rest 30 sec
AMRAP 90s – Single Arm DB Power Clean and Push Press/Jerk (40kgx1/30kgx1)
Rest 30 sec

Score = Total Reps (11 min)

LITE:
Box 61/51cm except B2/3
Level 1 – 35/25kg
Int1 – 30/22.5kg
Int2 – 25/20kg
Int3 – 22.5/15kg
Beg1 – 20/10kg
Beg2 – 15/7.5kg, 51cm
Beg3 – 10/5kg, 41cm

EXTRAS

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

COMPETITORS WOD

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!

Featured Image – Are you “SERIOUS” or just “CURIOUS” about your training … This WILL determine your OUTCOME over any given period of time!! MAKE THE MIND-SHIFT and get “SERIOUS” about your training!! Contact us on the details below… 

(Image courtesy of @nikolaas_du_plooy)

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 – 200124

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) Power Clean – EMOM 10 min (start 50% 1 RM, climb to Max Day)

Score = Load

then…

2) Repeat 18 Jan 2020 – In Teams of 5 – AMRAP the following for 18 min (2 Rnds):
AMRAP 90 sec – 5m Sled Push (High/Low Bar) (Sled 30kg, plus 50kg/Sled 30kg plus 25kg)
AMRAP 90 sec – 5m Farmers Walk (45kgx2/30kgx2)
AMRAP 90 sec – Deadlift (100kg/70kg)
AMRAP 90 sec – Strict Ring Dips
AMRAP 90 sec – DU
AMRAP 90 sec – Rest

Score = Total Reps
1 m = 1 length on Sled Push/Farmers Walk
Note – Sled Push – low bar 1 way, high bar when you return!

LITE:
Int1 – 40kgx2/25kgx2
Int2 – 30kg,40kg/30kg,20kg, 40kgx2/25kgx2, 80/55kg
Int3 – 30kg,40kg/30kg,20kg, 40kgx2/25kgx2, 80/55kg, S-RD (R/B)
Beg1 – 30kg,25kg/30kg,5kg, 30kgx2/20kgx2, 70/49kg, S-RD (B/P), SU
Beg2 – 30kg,25kg/30kg,5kg, 22.5kgx2/15kgx2, 55/38kg, S-PD (str), SU
Beg3 – 30kg,15kg/30kg, 15kgx2/10kgx2, 40/25kg, S-PD (bnt), SU

EXTRAS

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

COMPETITORS WOD

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!

Featured Image – Are you “SERIOUS” or just “CURIOUS” about your training … This WILL determine your OUTCOME over any given period of time!! MAKE THE MIND-SHIFT and get “SERIOUS” about your training!! Contact us on the details below… 

(Image courtesy of @nikolaas_du_plooy)

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 – 190124

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) Power Clean – EMOM 10 min (start 50% 1 RM, climb to Max Day)

Score = Load

then…

2) Repeat 18 Jan 2020 – In Teams of 5 – AMRAP the following for 18 min (2 Rnds):
AMRAP 90 sec – 5m Sled Push (High/Low Bar) (Sled 30kg, plus 50kg/Sled 30kg plus 25kg)
AMRAP 90 sec – 5m Farmers Walk (45kgx2/30kgx2)
AMRAP 90 sec – Deadlift (100kg/70kg)
AMRAP 90 sec – Strict Ring Dips
AMRAP 90 sec – DU
AMRAP 90 sec – Rest

Score = Total Reps
1 m = 1 length on Sled Push/Farmers Walk
Note – Sled Push – low bar 1 way, high bar when you return!

LITE:
Int1 – 40kgx2/25kgx2
Int2 – 30kg,40kg/30kg,20kg, 40kgx2/25kgx2, 80/55kg
Int3 – 30kg,40kg/30kg,20kg, 40kgx2/25kgx2, 80/55kg, S-RD (R/B)
Beg1 – 30kg,25kg/30kg,5kg, 30kgx2/20kgx2, 70/49kg, S-RD (B/P), SU
Beg2 – 30kg,25kg/30kg,5kg, 22.5kgx2/15kgx2, 55/38kg, S-PD (str), SU
Beg3 – 30kg,15kg/30kg, 15kgx2/10kgx2, 40/25kg, S-PD (bnt), SU

EXTRAS

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

COMPETITORS WOD

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!

Interested in our “NEW YEAR, NEW YOU” TRANSFORMATION KICK-START CHALLENGE? We start this Wednesday so register ASAP!!!!!!!

Maybe the “FEASTive” Season has been too good OR maybe your training has not been good OR non-existent of late… get going again with this LIFE-CHANGING 6 WEEK PROGRAM!!

FIND ALL OUR DETAILS BY CLICKING ON THE FOLLOWING LINK … https://crossfitalgoa.com/transformation-challenge/

FIND OUR HOLIDAY SCHEDULE AT THIS LINK – https://crossfitalgoa.com/schedule/

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 – 180124

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) Front Squat 5 – E2ndMon2ndM for 10 min (5 Rnds – Intro 65% 1RM)

Score = Load

LITE:
Keep loading so that great form is maintained!

then…

2) AMRAP the following for 12 min:
10 OHS (35kg/25kg)
30 DU
10 HSPU

Score = Total Reps

LITE:
Int1 – 30/20kg, 25 DU
Int2 – 30/20kg, 22 DU, HSPU (1/2 abm)
Int3 – 25/17kg, 18 DU, HSPU (2/3 abm)
Beg1 – 20/15kg, SU, PPU (61cm/flr)
Beg2 – 15/9kg, SU, PPU (flr/kns)
Beg3 – 9/6kg, SU, PPU (kns)/PU (kns)

EXTRAS

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

COMPETITORS WOD

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!

Interested in our “NEW YEAR, NEW YOU” TRANSFORMATION KICK-START CHALLENGE? We start this tonight at 19:45 with our Kick-off meeting – last chance to get in on the Challenge!!! Contact Dave on 0784517637 to register ASAP!!!!!!!

Maybe the “FEASTive” Season has been too good OR maybe your training has not been good OR non-existent of late… get going again with this LIFE-CHANGING 6 WEEK PROGRAM!!

FIND ALL OUR DETAILS BY CLICKING ON THE FOLLOWING LINK … https://crossfitalgoa.com/transformation-challenge/

FIND OUR HOLIDAY SCHEDULE AT THIS LINK – https://crossfitalgoa.com/schedule/

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 – 170124

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) Repeat from last week Mon – Strict Pull-ups RM – E90sOn90sec for 6 min (9 Rnds)

Score = Total Reps

LITE:
Int1/2/3 – same
Beg1 – PU (P/G)
Beg2 – RR (1/0.5m)
Beg3 – RR (0.5/0m)a) Practice – T2B and HS Walking

then…

b) Complete the following FT:
30 BB Facing Burpees

into…

A Triplet of:
40-30-20 SDHP (30/20kg)
30-20-10 HS Walk (m)
20-15-10 S-Run (1 Rep is 7.62m)

then…

30 BB Facing Burpees

TC – 20 min

Score = Time/TC plus 1 sec/rep missed
Use a BB for SDHP!!!

LITE:
Int1 – 27-18-9m HSW
Int2 – 25-15-5m HSW
Int3 – 20-10-5m HSW OR WW 6-4-2
Beg1 – Half WW 6-4-2, SDHP (20/12kg)
Beg2 – 25 BBF Bps, 1-step WW 6-4-2, SDHP (12/8kg)
Beg3 – 20 BBF Bps, WormW 6-4-2, SDHP (8/5kg)

EXTRAS

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

COMPETITORS WOD

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!

Interested in our “NEW YEAR, NEW YOU” TRANSFORMATION KICK-START CHALLENGE? We start this Wednesday so register ASAP!!!!!!!

Maybe the “FEASTive” Season has been too good OR maybe your training has not been good OR non-existent of late… get going again with this LIFE-CHANGING 6 WEEK PROGRAM!!

FIND ALL OUR DETAILS BY CLICKING ON THE FOLLOWING LINK … https://crossfitalgoa.com/transformation-challenge/

FIND OUR HOLIDAY SCHEDULE AT THIS LINK – https://crossfitalgoa.com/schedule/

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 – 160124

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) Strict HSPU RM – E90sOn90sec for 6 min (9 Rnds)

Score = Total Reps
Rep Range 5-15 Reps

LITE:
Int1 – same Rx
Int2 – 1/2 abm
Int3 – 2/3 abm
Beg1 – PPU (61/51cm)
Beg2 – PPU (51cm/Flr)
Beg3 – PPU (Flr/2x abm kns)

Then…

2) Repeat 13 Jan 2020 –

AMRAP 15 min:
1 Rnd of “DT” (70kg/49kg):
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Then …
Run 400 m

Score = Total Reps

10 m = 1 Rep
1 Complete Rnd is 67 reps

LITE:
Int1 – 65/45kg
Int2 – 60/42kg
Int3 – 55/38kg
Beg1 – 45/30kg
Beg2 – 35/20kg
Beg3 – 25/15kg

EXTRAS

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

COMPETITORS WOD

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!

Interested in our “NEW YEAR, NEW YOU” TRANSFORMATION KICK-START CHALLENGE? We start this Wednesday so register ASAP!!!!!!!

Maybe the “FEASTive” Season has been too good OR maybe your training has not been good OR non-existent of late… get going again with this LIFE-CHANGING 6 WEEK PROGRAM!!

FIND ALL OUR DETAILS BY CLICKING ON THE FOLLOWING LINK … https://crossfitalgoa.com/transformation-challenge/

FIND OUR HOLIDAY SCHEDULE AT THIS LINK – https://crossfitalgoa.com/schedule/

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 – 150124

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)
a) Practice Rope Climbing

Score = For Quality

b) Squat Clean Thruster (Cluster), plus 1 Cluster – EMOM 7 min (Build to a heavy load for the Day)

Score = Load

LITE:
Keep loading so that great form can be maintained!
Beg2/3 – Power clean, 2x thrusters allowed

then…

2) Complete the following couplet FT:
5-4-3 Rope Climbs (4.5m)
27-21-15 Thrusters (43kg/29kg)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

LITE:
Int1 – 4-3-2 RC, 40/27kg
Int2 – Half RC, 40/25kg
Int3 – 30-24-18 RPU (leg ass), 35/22kg
Beg1 – 30-24-18 Jump R-PU or 8-6-4 (ly2stand – Str body & leg), 30/20kg
Beg2 – 8-6-4 R-Pulls (ly2stand – Str leg), 25/15kg
Beg3 – 8-6-4 R-Pulls (ly2stand – Bnt leg), 20/12kg

EXTRAS

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

COMPETITORS WOD

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!