CrossFit CSA is a passionate community of coaches and members who believe fitness is about one thing, RESULTS! A certain type of result, to be more specific. Measurable, observable, repeatable results. Working out shouldn’t waste your time and life is too short to not have fun while your doing it! No matter what the reasons are that bring you to CrossFit CSA, whether your looking to lose weight, feel better and improve your overall heath, or your looking to get “Bigger, Better, Faster, Stronger” or you just want to look better naked, CSA has got you covered!

UPCOMING EVENTS

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Combat Sports Academy CrossFit CSA is a division of The Combat Sports Academy (CSA). CSA is located in Dublin, CA and is the most comprehensive Combat Sports Training Center in Northern California featuring programs in all major aspects of Self Defense, Fighting and Fitness. We've brought together some of the best trainers in the world, specializing in Krav Maga, Muay Thai, Brazilian Jiu Jitsu, Boxing, Wrestling, and CrossFit, all under one roof.

Thursday 4/24/14: CrossFit CSA WOD

In teams of two, with only one person working at a time, complete the following as quickly as possible:
800 Meter Relay Run w/20/14 lb Medicine Ball (200m at a time, one runs with the ball while other waits at start/finish line for the ball to be handed off every 200m)
100 Wall Balls w/20/14 lb Medicine Ball

100 Overhead Walking Lunge 20/14 lb Medicine Ball
100 Weighted Sit-ups 20/14 lb Medicine Ball
800 Meter Relay Run w/20/14 lb Medicine Ball

*Of Course you can trade off with your partner as much as you like, but the ball MAY NEVER TOUCH THE GROUND, OR 20 BURPEE TEAM PENALTY, 10 EACH.

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Wednesday 4/23/14: CrossFit CSA WOD

“DT”

Power Clean (heavy)
2 Reps on the minute for 8 minutes
–Rest–
“DT”
5 Rounds For Time:
12 Deadlift (155/115)
9 Hang Power Clean
6 Push Jerk

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Power Wod 4/23/14

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Warm Up: Sled Lower/ Mobility

Lift: 3RM Banded Box Squat

Then 80% amrap

Asst:
10 rounds
1x 50m prowler push
10 BB lunge Gm
20 Heavy Russian KB swing

Cash out:
200 sit ups

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Tuesday 4/22/14: CrossFit CSA WOD

A) Wtd dip – build to a max

B)  Wtd chin up – build to a max
C)  Sorensen max hold
(*if u cannot perform above movements at bodyweight, then complete 3 sets of 5 with bands on both the dips and chin-ups, + 30 total leg lifts from the ground in place of the Sorensen hold)
recover, then…
For time:
21,18,15,12,9
kb swings 1.5pd/1pd
pushups
- wtd dip – deep!
- chin up is strict, no swinging, no hips, throat to bar
- Sorensen hold is the position on the GHD machine, prone, parallel with ground, chin tucked, hands to temples
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Monday 4/21/14: CrossFit CSA WOD

A.
3 min – Max cal row

B.

20min amrap

20 thrusters 95/65#
20 chinups
20 burpees
C. cash out
7 min EMOM of:
:35 max double unders; :25 rest
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Power Wod 4/21/14

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Warm Up : Upper Body

Lift: 5RM Floor Press

80% Amrap

Asst:

5×5 T bar row

5×5 weighted strict chin up

5×5 weighted strict dips

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Power WOD 4/18/14

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Warm Up: Upper Body/ mobility/ Etc

Lift : Bench Press 5×3 at 70% 1RM

Wall Ball 4-2-4-2-4, using heaviest weight per set

Each wall ball set should be done immediately after the bench press- then rest before the next set. 4 reps should be fast and with your reg RX weight 2 reps should be fast with a weight slightly heavier 

Cash Out: Tabata man makers

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Friday 4/18/14: CrossFit CSA WOD

Complete as many rounds as possible in 20 minutes of:
10 strict chin-ups
20 push-ups
30 jumping alternating lunges

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Thursday 4/17/14: CrossFit CSA WOD

CrossFit Total

Back squat, 1 rep max
Shoulder Press, 1 rep max
Deadlift, 1 rep max

*if you finish early, more than 10 minutes left in class, please complete a 1 mile run.

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Power WOD 4/16/14

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Warm Up: Lower Body

Lift: 3RM Rack pull DL (* set pins to 2nd hole in rack)

-80% AMRAP

Asst:

 50 BB Squat/GM

50 BB back rack step ups

50 GHD sit ups

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