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.

Endurance WOD 2/19/17

 

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5 Rounds:

Row Men 500m/ ladies 400m

rest 2 mins

Assault Bike 40 cals men*/ 30 cals ladies

rest 2 mins

 

Cash out :

100 hollow rocks

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Wod Friday 2/17/17

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For time:

21 Wall Balls, 20/14 lbs

21 GHD Sit-ups

5 Bar Muscle-ups

15 Wall Balls, 20/14 lbs

15 GHD Sit-ups

5 Bar Muscle-ups

9 Wall Balls, 20/15 lbs

9 GHD Sit-ups

5 Bar Muscle-ups

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Power Hour 2/17/17

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Strict Press 5-5-5, using heaviest weight per set

Bench Press (close grip) 5-5-5, using heaviest weight per set

Asst:

3 rounds

30 Bandy Rows

30 Bandy Tris

30 BB Curls

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WOD Thursday 2/16/17

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Strength:

High Hang Squat Snatch 2-2-2-2 (use heaviest weight each set)

WOD: CrossFit Open 11.1/14.1

10 min AMRAP

30 Double Unders

15 Power Snatches, 75/55 lbs

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WOD Wednesday 2/15/17

OPEN..OPEN…OPEN….If you havn’t Signed up- DO IT ALREADY!!!

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5 rounds for time of:

20/15 Assault Bike Calories or Row if there is a large class

12 Dumbbell Box Step-ups, 50/35 lbs

9 Chest-to-bar Pull-ups

** larger classes can do this wod one partner starts on the cardio- one starts on the step ups or waterfall style- but everyone must do 5 rounds.

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Power Hour 2/15/17

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** Please have a trusty spotter for these sets.. we have 1 more week of work to do before test week… these are Heavy weeks.. If for some reason (and it is a possibility depending on when else you do besides power) you fail.. back the weight 0ff just enough to finish out the sets.

Back Squat 3×5 at 75%

Back Squat 1– at 90%

Deadlift 5– at 75%

 Deadlift 5– at 85%

Asst:

3×5 Front Squat

22 GHR

5×10 Seated MB Throw

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Wod Tuesday 2/14/17

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WOD-

5 rounds for time of:

7 Deadlifts, 275/185 lbs

14 Bar Facing Burpees

Run, 400 m

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Wod Monday 2/13/17

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Strength:

Take 15 minutes to find a heavy 3 Rep Push Press

WOD: For time:

10 Shoulder Press, 115/75 lbs

15 Overhead Squats, 115/75 lbs

20 Push Press, 115/75 lbs

25 Front Squats, 115/75 lbs

30 Push Jerks, 115/75 lbs

35 Back Squats, 115/75 lbs

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Power Hour 2/13/17

picture of strength - Strong man child showing bicep muscles concept for strength - JPG

Bench Press 3×5 at 75%

Bench Press 1– at 90%

Dumbbell Incline Bench Press 5-5-5,  using heaviest weight per set

Asst:

3×10 strict pull up

4×10 Bandy Face pulls

50 mc hammers

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Party WOD 2/12/17

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Teamsof 2: FOR TIME

100 cal row

75 thrusters (115/75)

50 pull ups

75 Wall Ball (20/14)

100 cal Row

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Resources

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