• There will be no classes today! Enjoy Easter Monday and see you all tomorrow. Here is a gymnastics WOD to hit at home!
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  • A big congrats to all TRF CrossFit Algoa members who participated at the CrossFit Plett Challenge. Here are our awesome results!
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  • 3rd in the Mixed Teams:
  • Lindsey Drew
  • Nolien Janse Van Vuuren
  • Janel Stoltz
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  • 1st in the Male Teams:
  • Dean Shaw
  • Collis Abrahams
  • Sheldon Rawstron
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  • Individual Females
  • Janel Stoltz – 3rd
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  • Individual Male
  • Dean Shaw – 1st
  • Sheldon Rawstron – 2nd
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  • Spririt Award went to Dean Shaw!
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  • We are super proud of all your performances!!
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  • Trigger/Warm-up/Mobilise/Activate
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  • 1) AMRAP the following for 10 min:
  • 10 HR Burpees Run 1 km
  • 10 Air Squats
  • 10 HR Push-up’s
  • Rest 5 min and repeat the AMRAP for another 10 min – try beat your initial score!
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  • Score = Time for 1st 10 min AMRAP and time for 2nd 10 min AMRAP
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  • Cool-down/Trigger Ball/Foam Roll/Stretch
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  • Featured Image – TRF CrossFit Algoa (Dean, Collis & Sheldon) at the CrossFit Plett Challenge