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.

Power WOD 1/23/15

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Bench Press 5 at 60%

Bench Press 5 at 70%

Bench Press 5 at 80%

Asst:

5×5 push press – add weight each set

100 DB Rows

100 DB shrugs

5×10 Lat pull downs- machine in power room- add weight each round

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Friday 1/23/15: CrossFit CSA WOD

 

A. Bench Press 5×5

B. Open WOD 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″/20″ box
115/75 pound Push press, 12 reps
9 Toes-to-bar

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Thursday 1/22/15: CrossFit CSA WOD

Workout of the Day

AMRAP trials:
Every AMRAP will begin every 5 minutes, this will give you exactly 3:00 rest between AMRAPS. There are 5 AMRAPS, so this will take a total of 23 minutes. Give each one your MAX effort, as you only have ONE SHOT. Must be done in this order, so if there are more athletes than rowers, the instructor will start the class in heats of 7, where the first heat moves on, and the second heat will also begin on the rower.

1) 2:00 MAX Calorie Row
2) 2:00 MAX pull-ups
3) 2:00 MAX Box jump up and overs; both feet must hit top of box before going over, but no need to open hips.
4) 2:00 MAX OHS 95/65
5) 2:00 Max Wall Balls

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Power WOD 1/21/15

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This is the third and FINAL cycle of 5/3/1

If you are new to this cycle- calculate 90% of your 1RM on all lifts and use that as your 1rm number to calculate all percentages throughout this cycle.

If you have been following the cycles- +5 lbs to your original upper body lifts and +10lbs to your original lower body lifts- THEN recalculate 90% of that number to work all percentages this cycle.

** If you Prd during our testing phase- DO NOT add lbs to the 1RM just use your new 1RM  max number and calculate your 90% max to use throughout this cycle.

 

Back Squat 3×5 at 60%

Back Squat 3×5 at 70%

Back Squat 3×5 at 80%

Asst:

400m Lunge GM w/ BB

10×1 Prowler Sprint- rest 90s between sprints

50 med ball russian twists

50 Med ball wall ball sit ups

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Wednesday 1/21/15: CrossFit CSA WOD

Every minute, on the minute, for 16 minutes:
Odd Minutes – 11 Ground to Overhead Barbell RX: (95/65) or Scale:(75/45) (no 3rd option)
Even Minutes – 20 dbl undrs + 7 Bar facing burpees

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Tuesday 1/20/15: CrossFit CSA WOD

Part 1: Mobilize/ Warmup

Part 2: Run your asses off
100m Sprints x 10 (Begin each sprint together as a class at the top of every minute; Ideally these should be done across street away from our parking traffic and speed bumps and blind corners)
Rest exactly 5 minutes, then…
1) Run 400
Then rest 2 minutes
2) Run 400
Rest 2 minutes
3) Run 200
Rest 1 minute
4) Run 200
Rest 1 minute
5) Run 200
Rest 1 minute
6) Run 200
Rest 2 minutes, then…

7) Cash out-
4 rounds of: strict ring dips to failure AND strict chin-ups to failure .. Rest as needed between sets. *The cash-out is to be done on your own time, not instructor-led.

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Monday 1/19/15: CrossFit CSA WOD

3, 5, 7, 9 min AMRAPS
(2 min rest between rds will equal 30 min total; start all over at the start of each AMRAP)
5 Burpee Muscle Ups (or 10 Burpee pullups)
15 Thrusters (95/65)
20 Toes 2 Bar
25 Wall Balls (20/14)
30 Hang Power Cleans (95/65)
35 pushups
40 Front Rack Lunge (95/65)
50 Double Unders
(Start over if you make it to the end)

Add up ALL your reps, keep track between rounds.

“I can’t wait to jump in on this one tomorrow! Who’s with me?! I can do 9am, 12pm, or 430.” – Will

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Power WOD 1/16/15

deadlifts-big-muscles

 

Deadlift 1 Rep Max lift.

80% AMRAP

asst: 3 rounds

10 Reverse Hypers

10 Glute Ham Raises

10 db split squats (each Leg)

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Thursday 1/15/15: CrossFit CSA WOD

WOD:
21-15-9
SDHP 135/95
HSPU

(do WOD first; strength after)

strength:
60% of 1RM strict press
do 8 press + 8 push press x3sets

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Wednesday 1/14/15: CrossFit CSA WOD

WOD:
21-15-9
axle bar deadlift 165/125
axle bar thruster 115/75

*do workout in heats so everyone can use a fat bar
**athlete has 1 bar and must change his own weights between exercises every time (bar weighs ~25lb)

Cash out – 800m run with med ball 20/14

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