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 5/12/16

rip

 

Complete as many rounds as possible in 9 mins of:

6 Ring Dips

9 Box Jumps, 24/20 in

12 Wall Balls, 20/14 lbs

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Power WOD 5/11/16

predator_1

 

1 RM Pause Bench Press (3 Sec Pause At The Chest Position)

80% Amrap No Pause

Asst:

12-1 Strict Pull ups (scale with a band but keep them strict)

1-12 Strict HSPU (scale to box HSPU or a strict press)

Cash out:

50 Hammer Curls EACH ARM

50 DB Rows EACH ARM

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WOD Wednesday 5/11/16

crossfit-definition

 

3 rounds for time of:

Row, 500 m

10 Push Press, 115/75 lbs

10 Squat Cleans, 115/75 lbs

10 Pull-ups

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WOD Tuedsay 5/10/16

nancy signs

WOD:

“NANCY”

5 rounds for time of:

400 M Run

15 OHS (95/65)

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Power WOD 5/9/16

power hour

 

Banded Back Squat 10×2 at 60% 1RM

Rest 90 seconds between sets

***Bands should be set up like the banded bench press just on the back squat bar instead. These are speed sets vs bands. THEY SHOULD BE SPEEDY 🙂

Asst:

DEATH by Power Clean&Burpee

1 power clean+ 1 burpee on the first minute

2 power cleans+2 burpees on the second minute

3&3 on the third minute etc…

RX= 75% of bodyweight

Scale as necessary

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WOD 5/9/16

Skill:

Work Technique of Jerk

push-split-squat

WOD:

7×2 reps

Jerk

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SUNDAY ENDURANCE AND PARTY WOD CANCELLED!!!! 5/8/16

The only class on mothers day is Barbell Wod at 10 am.

 

Endurance and Party Wod will be cancelled.

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Power WOD 5/6/16

Mr._Strong

 

Deficit Deadlift 3 Rep Max.

** Stand on plates, or rubber mats to create a 3-5 inch deficit.

80% amrap NO DEFICIT

Then…

3 rounds

20 m Axle Bar Front Rack Lunges 135/95

20 Axle barCleans

20 m Axle Bar OH Walk

Cash out: 100 Abs

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WOD Friday 5/6/16

Strength:

Back Squat 3-3-3-3-3

Ascending weight each set

WOD:

For time:

21 Snatches, 95/65 lbs

21 Wall Balls, 20/14 lbs

21 Push-ups

20 Assault Bike Calories

15 Snatches, 95/65 lbs

15 Wall Balls, 20/14 lbs

15 Push-ups

20 Assault Bike Calories

9 Snatches, 95/65 lbs

9 Wall Balls, 20/14 lbs

9 Push-ups

20 Assault Bike Calories

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WOD Thursday 5/5/16

muscle-ups-2

 

SKILL: Gymnastics

3 rounds

:30s L sit

rest as needed

20 hollow rocks

rest as needed

10 toes through rings

WOD:

3 Rounds For Time

Run 800m

Max Unbroken Muscle Ups

-Rest 2 min between rounds-

Scales are as follows

Chest to Bar Pull Up

Pull up

Ring Rows

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