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.

WOD Friday 6/16/17

 

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Complete as many rounds as possible in 20 mins of:

Run, 400 m

25 Kettlebell Swings, 53/35 lbs

25 GHD Sit-ups

Row 200 m

 

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Power Hour 6/16/17

winne the pooh deadlift

Deadlift 1 Rep Max lift.

Asst:

2 sets for max reps-

:60 seconds of stiff leg sumo deadlifts @ 25% of max DL

rest 2 min

Cash Out:

3×10 rev hypers 3×10 + 10 sec hold GHD

sit up 3×10 +10 Sec hold GHD Back Ext

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WOD Thursday 6/15/17

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5 rounds for time of:

50 Double Unders

15  Alt. One Arm  Db Snatches, 50/35 lbs (larger classes may use KB 53/35)

15 Burpees

50 Double Unders Rest 2 mins

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WOD Wednesday 6/14/17

th

Skill Work:

15 Min Handstand push up skills/drills/scales

WOD:

Complete as many rounds as possible in 7 mins of:

Deadlift, 225/155 lbs

Handstand Push-up

*** this is a building amrap

round 1 = 1 rep of each

round 2 = 2 reps of each

round 3 = 3 reps of each etc… until the 7 minute time cap

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Power Hour 6/14/17

get swole

Bench Press 1 Rep Max

Asst:

80% AMRAP x1

4 rounds:

15 BB curls

15 dead stop KB Rows ea arm

15 Single Arm DB Press ea arm

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WOD Tuesday 6/13/17

 

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Strength:

10 min EMOM of:

1 Power Clean + 1 Push Jerk

Build each set

WOD:

Granite Games Qualifier 17.1

Complete as many rounds as possible in 12 mins of:

10 Hang Squat Cleans, 135/95 lbs

10 Front Racked Alternating Reverse Lunges, 135/95 lbs

20 Chest-to-bar Pull-ups

 

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WOD Monday 6/12/17

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Strength:

Floor Press 5-5-3-3-3-1-1-1-1

WOD:

5 rounds, 1 min per station, of:

Box Jump, 24/20 in

Push Press, 75/55 lbs

Row Calories

Rest 1 min

Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

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Power Hour 6/12/17

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Back Squat 1 Rep Max lift

Asst:

80% AMRAP x1

3 rounds:

25 Wall ball sit ups

25 back ext

1 min plank hold

rest 2 min

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ALL CLASSES CANCELLED Sunday 6/11/17!!!

Sunday 6/11/17 All classes are cancelled.

CSA will be hosting the Annual Summer Slam Powerlifting meet.

Spectating is Free and Fun!! Feel free to stop by and watch some BIG WEIGHTS picked up and put down by some really awesome strong people!!

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WOD Friday 6/9/17

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“The Dirty 30”

For time:

30 Box Jumps, 24/20 in

30 Jumping Pull-ups

30 Kettlebell Swings, 35/26 lbs

30 Lunges

30 Knees To Elbows

30 Push Press, 45/33 lbs

30 Back Extensions

30 Wall Balls, 20/14 lbs

30 Burpees

30 Double Unders

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