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 Monday 1/16/17

not lift itself

Strength:

Shoulder Press

5 sets of 3 building in weight

WoD: 15 min AMRAP

10 alt pistols

8 bar facing burpees

10 push press (75/55)

10 box jumps (24/20)

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Party WOD 1/15/17

 

Partner “Seven”

7RFT:

7 HSPU

7 thrusters (135/95)

7 K2E

7 Deadlift (245/175)

7 Burpee

7 Kb Swing (75/53)

7 Pull Up

Every other round is done differently

Rounds 1-3-4-7 will be done in an I do a full round/ you do a full round fashion

Round 2-4-6 will be done alternating each movement for the round with static holds on the BW movemnts K2E/ knee up hang Burpee/ plank hold pull up/chin over bar hold

 

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Endurance 1/15/17

running slow

Team Tri:

Waterfall Style – Teams of 3

Row 1000m

Run 1 mile

Bike 1 mile

 

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WOD Friday 1/13/17

 

Image result for Thruster quotes

FOR TIME:

100 Thrusters (75/55)

EMOM 20 Double Unders

** Start the wod with 20 Double unders on the first minute

-continue to be interrupted every minute on the minute to do 20 double unders until 100 thrusters is complete.

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Power Hour 1/13/17

Strict Press 4×8

Use the same weight for each set. Rest as needed between sets.

* Add weight from last week

Asst:

2×12 DB lateral raise

2×12 Db rear delt raise

Skull crushers

1×12-1×10-1×8

50 bandy tris

50 mc hammers

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WOD Thursday 1/12/17

Image result for crossfit ghd pic

3-6-9-12-9-6-3 reps, for time of:

Assault Bike Calories

GHD Sit-up

Deadlift, 185/135 lbs

Ring Dip

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WOD Wednesday 1/11/17

Image result for crossfit quotes

Olympic Lifting

13/15 minutes to find a heavy complex of:

1 Power Snatch + 1 Ohs + 1 Snatch Balance

WOD:

16.3

7 Min AMRAP:

10 Power Snatch (75/55)

3 Bar Muscle Up

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Power Hour 1/11/17

Back Squat 4×8 at 65%

Back Squat 1×3 at 80%

Deadlift 4×8- at 65%

Deadlift 1×8 at 70% 1RM

Asst:

GHR 2×10

rev Hyper 2×10

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WOD Tuesday 1/10/17

Image result for air squat pic

Squats are absolutely incredible. They build full body strength as you use your core to stabilize and keep everything aligned. The glutes and hamstrings are very large muscles so buy utilizing them you tend to burn a lot of fat. Squats invigorate your nervous system and help your stress response since the squat is a naturally defensive position. They can even help your digestion and the regularity of your bowel movements. This is essentially the swiss army knife of exercise.

WOD:

6 minutes to build reps

1 power clean (135/95)

1 KB swing (53/35)

10 air squats

2 power clean

2 kb swing

10 air squats

3 power clean

3 kb swing

10 air squat…….etc

-2 minute rest-

Then…

6 minutes to work back down the ladder in reps starting from whatever number you built up to in the first 6 minutes

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WOD Monday 1/9/17

hspu scale

SKILL: HSPU Technique

WOD: FOR TIME

50 Burpee Box Jump Overs (24/20)

50 HSPU

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Resources

The Foodee Project