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 Tuesday 2/7/17

Image result for crossfit open 12.4 picThis is an oldie but goodie that was Re-Programmed for the 2013 Open… many a Pr happened that year… We’ve come a loooong way.

WOD: Open 12.4

12 min AMRAP

150 Wall Ball (20/14)

90 Double Unders

30 Muscle Ups

( scale will be chest to bar or pull ups)

( scale  farther down will be anything from jumping pullup from a challenging height,banded strict pull ups, or ring rows)

** Instructors DO NOT scale with the burpee pull up!!!!

 

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WOD: Monday 2/6/17

 

You Have Been Warned…. 😂 All week long at CrossFitCSA we will be looking back and testing CrossFit Games Open WODS from 2011-2016 to reminisce, to laugh, to cry, to curse at Dave Castro – but most of all get us all HYPED UP ON MOUNTAIN DEW… I mean for the 2017 CrossFit Open!!!

WOD:

CrossFit Open 11.2

Complete as many rounds as possible in 15 mins of:

9 Deadlifts, 155/100 lbs

12 Hand Release Push-ups

15 Box Jumps, 24/20 in

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Power Hour 2/6/17

Image result for plyo push up pic

Bench Press 4×5 at 70%

Bench Press 1- at 85%

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

Asst:

3×10 chin Ups

4×10 BB Row

3×8 Dynamic Push up

( use a plate for each hand and one to elevate the feet) ** start hands on inside of plates  drop chest down then explode up and onto the plates with your hands. Step hands down then repeat.

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Party WOD 2/5/17

Image result for assault on fran pic

“Assault on Fran” is:

21-15-9
Thrusters
Pull-ups
Calories on the Assault Bike


The 3 Person team workout will run as follows. The first athlete begins by doing Fran then moves onto the Assault Bike to complete a certain number of calories. When the first athlete moves onto the bike, the second athlete can start Fran and the workout is over when the team members have all completed their individuals Frans and calories on the Assault Bike.

Here are the various scales for the various team divisions:

  • RX: 21-15-9 reps, 95/65, pull ups, 45/36 calories
  • Scaled: 15-12-9 reps, 95/65, pull ups, 27/21 calories
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Endurance Wod 2/5/17

Image result for ghost pictures

6 rounds, 1 min per station, of:

Row (calories)

Burpee

Double Under

Rest 1 min

Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

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WOD Friday 2-3-17

Bergeron Beep Test

Every Minute On The minute:
7 Thrusters, 75/55 lbs
7 Pull-ups
7 Burpees

Continue on to the next minute until you fail to get the all the reps completed within that minute.

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Power Hour 2-3-17

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

Asst:
3 rounds
25 bandy rows
25 bandy tris
25 BB curls

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WOD Thursday 2/2/17

Image result for cardio quotes

21-15-9 reps, for time of:

Assault Bike Calories

Deadlift, 225/185 lbs

Box Jump, 24/20 in

** Rest 2 minutes then..

You have 6 minutes to find a Max Clean and Jerk

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WOD Wednesday 2/1/17

Image result for crossfit quotes

10 rounds for time of:

5 One Arm Kb Or Db Snatches, 70/53 lbs

10 Toes-to-bars

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Power Hour 2/1/17

 

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Back Squat 5×5 at 65%

 Back Squat 1 at 80%

Deadlift 3×5 at 75% 1RM

Asst:

5×5 Front Squat

GHR 18

5×10 Seated Med Ball Throw

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