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.

Thursday 12/4/14: CrossFit CSA WOD

skill:
handstand balancing
handstand walking

WOD:
100m sprint
21 body blasters (roll back/forth like a deck squat then kick out to burpee and back in to next deck squat)
30 double unders
100m sprint
15 body blasters
30 double unders
100m sprint
9 body blasters
30 double unders

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Power WOD 12/3/14

swole mates pic

Strict Press 5 reps at 40%

Strict Press 5 reps at 50%

Strict Press 5 reps at 60%

Asst:

3×12 lat pull downs

3xfail chin ups

3×8 dips

3×12 db shrugs

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Wednesday 12/3/14: CrossFit CSA WOD

WOD: (stagger start to share kbs and dbs)
10 ring muscle ups
30 walking lunge w/ “statue of liberty” kb 35/25
20 toes to bar
40 db thrusters 35/25
800m run

Cash out:
4×30 reps
bent over barbell rows
-go for a challenging weight but still try for unbroken

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Tuesday 12/2/14: CrossFit CSA WOD

skill:
snatch practice work up to ~80% from the floor

Tabata:
Deadlift 225/155
Kb swing 70/53
*Score is lowest DL reps in a round + lowest KBS reps in a round

(complete 1 whole Tabata 8x :20 ON :10 OFF, then start second movements own Tabata)

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Monday 12/1/14: CrossFit CSA WOD

Monday WOD:

Strength: 2RM Jerk (push or split)

MetCon: 3 rounds for time
10 HSPU
20 Box Jumps
500m Row

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Power Wod 12/1/14

531

Deadlift 5 reps at 75%

Deadlift 3 reps at 85%

Deadlift 1 rep at 95%

use 90% of 1rm to calculate percentages

Asst:

5×20 Lunge GM

3×15 weighted back ext

3×15 weighted GHD sit up

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Party WOD 11/30/14

party wod

Teams of 4

Wod 1- warm up relay

1) wheel barrow down-10 partner burpees-wheelbarrow back (2 at a time- each player must do a set of burpees)

2) Tunnel Crawl – down and back (all 4)

3) Sprint- 10 toes through rings (1 player at a time)

Rest: set up for next wod

WOD 2- Teams of 4

400 double unders (must switch after every 25 double unders) (scale is 600 singles- switch after every 50)

100 pull ups – 1 person must be hanging from bar

75 HSPU ( scale is 25 wall climbs)- 1 person must be in hs hold

50 thrusters (135/95 ( scale 95/65) – Bars cannot touch the ground or 5 burpee penalty for all members in sync

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Endurance WOD 11/30/14

endurance phrase

In teams of 2-

** each person must complete each movement

50 cal row-50 kb swings

40 cal row-40 double unders

30 cal row- 30 burpees

20 cal row- 20wall ball sit ups

10 cal row- 10 shuttle sprints

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Power WOD 11/26/14

531

Back Squat 5 reps at 75%

Back Squat 3 reps at 85%

Back Squat 1 rep at 95%

Use 90% of your 1rm to calculate percentages

Asst:

5×10 banded leg curls each leg

5×15 kb swing (heavy)

tabada ab mat sit ups

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Wednesday 11/26/14: CrossFit CSA WOD

4 Rounds, for quality and max effort:

Planking DB 1-arm Rows x 24 alternating reps (12 reps each arm; heavy)
60 second rest
Front Rack Walking lunge x 12 steps (Heavy)
60 second rest
GHD Hip Extensions x 15 reps (keep back straight)
60 second rest
100m empty sled MAX EFFORT SPRINT (power room door to brick wall and back)
rest 2 minutes

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