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.

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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Power WOD 1/12/15

powerwod_logo

Back Squat 1 Rep Max

Asst:

5 rounds

10 weighted GM

15 kb swings

20 sit ups

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Monday 1/12/15: CrossFit CSA WOD

Strength:
Push jerk
1RM

WOD:
200m OH plate carry 45/35
5 wall walks
20 push-ups
500m row
x3rds

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Party WOD 1/11/15

Van-Halen-on-Roller-Skate-001

In teams of 2-

For time:

Cal Row 50-40-30-20-10 ….. Partner must hold Plank pos

Toes to Bar 10-20-30-40-50 ……Partner must hold chin over bar

OHS 50-40-30-20-10 …..Partner must hold an L sit

KB Swing 10-20-30-40-50 …..Parnter must hold bottom of a squat over a slam ball

*** Partners MUST switch work stations if ANY hold is broken

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Endurance WOD 1/11/15

blurry row

“Jerry”

For time:

Run, 1 mi

Row, 2000 m

Run, 1 mi

** This wod is scale-able, please just let the instructor know

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Power WOD 1/9/15

predator_1

We are at the end of the second 5/3/1 cylcle and it is time to test some max’s before heading into a new cycle. Please warm up properly.  If you have not been conistant please don’t hesitate to still test your max lifts!! If you test them, then you know where you are with them. This is always valuable information that can be used in your regular crossfit wods as well. Knowing these numbers helps you know how to scale a wod or find whatever percentages are required in a wod. So have fun and Test away.

Find your Strict Press 1 Rep Max.

 Then 80% AMRAP

Asst:

Death by Burpee Pull up min

1-1 burpee pull up

min2- 2 burpee pull ups

min 3- 3 burpee pull ups

ETC.. until you are not able to complete the required amount of burpee pull ups in the minute required

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