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 4/18/14

powerwod_logo

 

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

powerwod_logo

 

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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Wednesday 4/16/14: CrossFit CSA WOD

A. TEST:

2 min max rope climbs (multiple heats, if necessary, so everyone gets a turn)

*or max scaled version, pull to standing. MAX effort on this please

B. (12 min running clock)

1 minute of double-unders
1 minute of Overhead Reverse lunge (45/35)
2 minutes of double-unders
2 minutes of Overhead reverse lunge
3 minutes of double-unders
3 minutes of Overhead reverse lunge

*reverse lunge is stepping backward, not forward, so emphasis is on the gluteus and hammies when coming out of the bottom, not the knee.

 

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A. 15 minutes to Establish 1rm single leg deadlift for EACH LEG.

B. Partner WOD
For time:

30 Calorie row buy-in (15 each partner)
40 Shoulder to Overhead (135/95 lbs)
200 Meter Run
30 Shoulder to Overhead (135/95 lbs)
400 Meter Run
20 Shoulder to Overhead (135/95 lbs)
600 Meter Run

*Split reps relatively even, partners MUST run together and stay within arm’s reach of each other at all times.

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Power WOD 4/14/14

powerwod_logo

 

Warm Up: Upper/ mobility

Lift: 3RM Bench Press vs 1 board

Asst: 3 rounds
@ 70% – 1 board x5/2board x5/3board x5 ( 15 reps = 1 round- you will need a partner to switch boards as you bench all 15 reps)

100 bandy tris
100 bandy rows
100 mc hammers

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Monday 4/14/14: CrossFit CSA WOD

A.
Complete as many box jump-overs as possible in 3 cycles of (2 minutes on; 1 min off), of:
200 Meter Run
10 KB Swings 53/35
Max Box Jump overs 20/16 (rx must clear top of box)

*rest 1 minute; repeat for a total of 3 cycles (8 min total)

Rest approx 5 minutes, then . . .

B.
Complete as many reps as possible in 8 minutes of:
WallBalls 20/14
*3 Burpees at the top of each minute including the very first minute

SCORE A) “total box jump overs” / B) “total wall balls”

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Party WOD 4/13/14

party leg raises

 

Teams of 3- Tag Team Style

20 Min AMRAP

5 Axle Bar Clean N Jerk (knuckles down) #135/95-#95/65-#75/55

10 Box Jumps 20/24

10 KB Snatch #55/35-#35/26

2 wall climbs

10 burpees

10 wall ball #20/14

100m Sprint

 

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Endurance WOD 4/13/14

endurance

 

For Time:

Run 2 miles

Row 2k

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Resources

The Foodee Project