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.

Friday 1/29/15: CrossFit CSA WOD

Strength:
Floor Press 3-3-3-3-3 ( find a heavy 3 rep)

WOD: 4 RFT
200m run
12 oh walking lunges (45/25)
12 Toes to bar
12 Pistols (alt)

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power WOD 1/29/16

powerwod_logo

 

Back Squat 2×2 at 85% 1RM

Asst:

Amrap 12 min

10 Ball Slam (40/30)

10 Clapping Push Up

5 Box Jump (30/24)

*Box Jump must be performed by landing with hips above parallel.

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Thursday 1/28/15: CrossFit CSA WOD

WOD: 2 RFT)
15 power snatch (115/80)
12 Box Jump (24/20)
9 Front Squat (115/80)
30 Double Under
9 Power Snatch
12 Box Jump
15 Front Squat
30 double unders

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Wednesday 1/27/15: CrossFit CSA WOD

3) ALT EMOM x 8
Odd: 3-5 Bar mu
Even: 15 kb swing

WOD: 5 RFT
5 DeadLift (275/185)
10 HSPU

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Power WOD 1/27/16

lion

Bench Press 2×2 at 85% 1RM

Asst:

4 rounds for time:

10 DB Thrusters (50/35)

20 DB Walking Lunges (10 RT/ 10 LT)

20 DB Push Ups to Row – 20 reps (10 RT/ 10 LT)

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Tuesday 1/26/15: CrossFit CSA WOD

2) WOD: Tabata Time
** full 8 round tabata for each movement :20 on :10 off
Power clean 95/65
Burpees
Push Press 95/65
Cal ROW

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Power WOD 1/25/16

power hour

 

Deadlift 3×3 at 80% 1RM

asst:

 100 yd Sprint

8 Power Clean & Split Jerk 135/95

12 Towel Pull Ups

6 Power Clean & Split Jerk

10 Towel Pull Ups

4 Power Clean & Split Jerks

8 Towel Pull Ups

100 yd Sprint

Sub for towel pull up is strict pull up or scale as necessary

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Monday 1/25/15: CrossFit CSA WOD

1) Skill: EMOMx10
1 Hang power clean+1 front squat + 1 shoulder to overhead
** build as heavy as possible throught the EMOM

WOD: 8 min amrap
5 Thrusters (135/95)
10 V ups
15 HR push up

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Party WOD 1/24/16

you dont workout meme

 

Teams of 2:

18 Min AMRAP

100 double unders ( subwill be 200 singles)

40 lateral box jump overs (24/20)

30 Squat Snatch (115/75)

200 m Run (together)

10 bar Mu ( sub will be a pull up varation or target burpees- 10 for each memeber that cannot perform the bar mu)

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Endurance WOD 1/24/16 : FIGHT TEAM CONDITIONING

fightclub

 

1st RULE: You do not talk about FIGHT CLUB.
2nd RULE: You DO NOT talk about FIGHT CLUB.
3rd RULE: If someone says “stop” or goes limp, taps out the fight is over.
4th RULE: Only two guys to a fight.
5th RULE: One fight at a time.
6th RULE: No shirts, no shoes.
7th RULE: Fights will go on as long as they have to.
8th RULE: If this is your first night at FIGHT CLUB, you HAVE to fight.
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