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 Thursday 7/6/17

Image result for butterfly pull up pic

SKILL: Butterfly Kipping Pull Ups

Complete as many rounds as possible in 15 mins of:

8 Pull-ups

12 Db Snatch Alternating Arms, 50/35 lbs

16 Box Jumps, 24/20 in

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WOD Wednesday 7/5/17

it seems impossible

 

2 rounds for time of:

30 Bodyweight Back Squats

Run, 800 m

30 GHD Sit-ups

GHD sit can be scaled to a weighted sit up

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Power Hour 7/5/17

 

let the gainz begin

Bench Press 1×5 at 75%

Bench Press 1×3 at 85%

 Bench Press 1×1 at 95%

asst:

5 rounds

weighted pull ups x8 ( or banded UB strict)

skull crushers x10

barbell curls x12

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WOD Tuesday 7/4/17

HAPPY 4th of JULY!!

Image result for 4th of july crossfit pic

“1776”

Teams of 2 for Time:

17 DL (225/155)

76 Push Ups

17 Pull Ups

76 GHD Sit Up

17 Shoulder To Overhead (135/95)

76 Cal Row

17 Wall Ball (20/14)

76 double Unders

17 Power Clean (135/95)

76 Kettlebell Swing (70/53)

** Partners must BOTH complete the 17 Rep movements EACH.  Any of the 76 Rep movements they may split up however they like.

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WOD Monday 7/3/17

Image result for 4th of july pic

REMINDER: We will be on a modified schedule for the 4th of July

10am Krav maga

11am CrossFit

12pm Bag Class

Closed the rest of the day!!

Strength:

In 12 minutes build to a heavy complex of:

1 power clean + 1 hang squat clean

WOD: 12 min AMRAP

** Build in reps of 2

2-4-6-8-10-12-14-16…etc etc etc

HSPU

Hang Squat Clean (155/105)

Bar Over Burpee

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Power Hour 7/3/17

push-harder-than-yesteday-quote

Back Squat 1×5 at 75%

 Back Squat 1×3 at 85%

 Back Squat 1×1 at 95%

Asst: 5 Rounds

200m run 1

5 Sandbag Thrusters

10 lateral sandbag throws

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Party WOD 7/2/17

 

Image result for three amigos pic

Three Amigos-

Amrap 25 mins

BUY IN: 3K Row

AMRAP in remaining time:

50 Hang Power Snatch (75/55)

50 Thrusters

50 Sumo DL High Pull

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Endurance WOD 7/2/17

 

Image result for devils tricycle pic

Every 4 minutes for 32 minutes (8 rounds)

15/9 cal assault bike

9 burpees

15/9 cal assault bike

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Power Hour 6/30/17

mark bell deadlift

Deadlift 1×3 at 70%

Deadlift 1×3 at 80%

Deadlift 1×3 at 90%

asst:

3×12 Sumo Siff leg deadlift

3×12 back ext

3×12 wtd step ups

3×12 wtd sit ups

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WOD Friday 6/30/17

endurance phrase

HILL RUN!!

Dont be intimidated.. if you are worried about that long of a run we will have scales and options!!  But come get your cardio in 🙂 It’s good for you!!

Scales could be

  • 5k row
  • 800 meter run intervals
  • 2 mile run
  • 1 mile run
  • etc…
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