CrossFit ALutaContinua

🇺🇸 Happy 4th of July 🇺🇸.

Our Camp is back 2024 season

Artistic Gymnastics Presentation

Artistic Gymnastic Practice

Gymnastics 🤸 School is back on track at our box. Enroll your child for the 2024 year. “Building Athletes of the Future “.

This Saturday is our annual Christmas “12 days” workout.
Come along for one of most fun WOD 🎄.

We are hosting a CrossFit Level 1 Certificate Course on 6th - 7th, April 2024 in Maputo, Mozambique.
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Don’t Miss out.

Stretching….

CrossFit ALC Beach WOD

Week Program Roll out:
Tuesday-Front Squats followed by WOD with Thrusters and PU.
Wednesday-Metabolic Conditioning.
Thursday-Push Presses followed by OHS …
Friday-Cleans Complex.
Saturday-Partner WOD

CrossFit ALC METCON Class 12:30 pm

Week Program as follows:
Monday-Deadlifts followed by WB, SDLHP, Push-press, Cal Row for reps. Tuesday-Engine Workout.
Wednesday-Conditioning WOD.
Thursday-Back Rack Lunges followed by WOD.
Friday-Clean Complex Followed by Grace.
Saturday-Partner WOD.
A luta Continua 🇲🇿

CrossFit ALC Gymnastics Classes starts from 4 years old kids.

Practice Consistency

Team workout at CrossFit ALC Coach Training

CrossFit ALC Coach Training on Sunday.

Week Preview 9/4:
Monday: superset - Lunges Back squats followed by 16’ EMOM.
Tuesday: Engine Workout- ( 10’ AMRAP with FS, DL, PC)
Wednesday: Conditioning WOD.
Thursday- Public holiday .
Friday - Push Jerk followed by gymnastics WOD.
Saturday - Partner WOD. A Luta Continua 🇲🇿