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 5/9/17

 

Image result for crossfit quotes

Speed:

3x 400m Run

REST 2 Min between attempts

WOD:

3 rounds for time of:

100m Farmers Walk (Bumper Plates), 45/25 lbs

10 Handstand Push-ups

15 GHD Sit-ups

**substitute GHD with weighted sit ups if necessary

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WOD Monday 5/8/17

feeling sexy crossfit meme

For time:

3 Thrusters,( 95/65 lbs)

3 Box Jumps (24/20)

15 Pull-ups

6 Thrusters

6 Box Jumps

12 Pull-ups

9 Thrusters

9 Box Jumps

9 Pull-ups

12 Thrusters

12 Box Jumps

6 Pull-ups

15 Thrusters

15 Box Jumps

3 Pull-ups

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Power Hour 5/8/17

 

let the gainz begin

5 sets of :

2 Pause Back Squats + 1 Back Squat @ 65-70%

  • pause should be 2-3 seconds

Acc:

400 m bodyweight sled drag

100 sit ups ** every time you have to break  do a :30 sec plank hold

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Party WOD 5/7/17

Image result for overhead lunge with dumbbell pic

 

Teams of 3 -Waterfall Style

Row 20 cal

30 Burpees

30 G2OH (DB 50/35)

30 TTB

100′ walking Lunge (DB OH)

50′ Sprint

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Endurance WOD 5/7/17

Related image

“The Holy Ghost”

6 Rounds of:

Every 5 Minutes  perform:

20/15 Cal Row

50 Double Unders

20 Burpees

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WOD Friday 5/5/17

level 1 elite rope

 

Complete as many rounds as possible in 15 mins of:

5 Deadlifts, 185/135 lbs

10 Assault Bike Calories

50 Double Unders

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Power Hour 5/5/17

lifting success

Deadlift 3×3 @80%

Then

5 rounds

1 prowler push (heavy) 50 m

10 DB step ups

10 GHD sit ups +10 sec hold

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WOD Thursday 5/4/17

Image result for rope climb pic

Skill:

Rope Climbs

WOD:

10 rounds for time:

100m sprint

1 Power Clean &Jerk @80%

1 Rope Climb (ADV=legless rope climb)

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WOD Wednesday 5/3/17

Image result for crossfit quotes

9-15-21 reps, for time of:

Burpee Box Jump Over, 24/20 in

Ring Dip

Dumbbell Walking Lunge, 50/35 lbs

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Power Hour 5/3/17

benchpress

 

Bench Press 3×3 at 80%

Asst:

100 mc hammers’

100 push ups

100 Empty BB Bent over rows

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Resources

The Foodee Project