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.

Power WOD 8/10/15

minions

 

Back Squat 5-5-5-5-5

Bench Press 5-5-5-5-5

Bent Over Barbell Row 5-5-5-5-5

Add 5 lbs to each lift from the last time you did that lift

Asst:

21-15-9

Sumo DL 135/95

Front Rack Lunges 135/95

Push Jerks 135/95

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Monday 8/10/15: CrossFit CSA WOD

A) Skill: Kipping Technique
B) 5 min EMOM: 3 Pull ups
Options are: regular kip pull ups, chest to bar pull ups, butterfly work
C) WOD:
Teams of 2- 20 min amrap
Run 400m
10 power cleans (115/75)
20 Wall Ball (20/14)
-when the runner gets back they pick up where their partner is working

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Friday 8/7/15: CrossFit CSA WOD

Time trials!
30 min to complete 5 challenges:
1) 30 calorie row for time
2) 400m run for time
3) 40 toes to bar for time (sub with weighted sit-ups 20/14)
4) 75 push-ups for time
5) 7 rope climbs for time
*score is total time

You’ll have exactly 30 min to complete all 5 challenges.
Complete in ANY order you want…
If you finish AFTER 30 min is up you’re score won’t be considered rx’d.

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Power Wod 8/7/15

stay strong

 

Back Squat 5×5 -add 5 pounds from Weds.

Bench Press 5×5 – add 5 pounds from Mon.

Bent BB Rows 5×5 at 50%

Asst:

12 Min AMRAP

40 lb/ 20lb  Ball Slam – 10 Reps

Towel Pull Up – 5 Reps

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Thursday 8/6/15: CrossFit CSA WOD

A) Overhead squat 5 x 10 reps
B) 5 min AMRAP of:
5 Box Jumps 24/20
5 Push-ups

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Power WOD 8/5/15

5x5 pic

 

Squat 5×5, using 5 Lbs more than Monday

Strict Press 5×5 at 50% 1RM

Deadlift 1x 5—- at 50% 1RM

Cash Out: 100 Abs of your choice

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CrossFit CSA WOD

Eva
5 rounds for time of:
Run, 800 m
30 Kettlebell Swings, 2/1.5 pood
30 Pull-ups

*be prepared to stay passed the hour if you expect to finish this beast. If you don’t have that kind of time, try and complete at least 3 rounds.

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Tuesday 8/4/15: CrossFit CSA WOD

Not for time, for quality…
Move through the following sequence 4 times, using the heaviest possible weight. Move with purpose, focus, and a quiet determination to get stronger by lugging some heavy stuff around all day. Listen to some music, train with a buddy, high five someone, have fun and remember that this shit is fun.:
1) Right arm DB press x 10-12 reps
2) Left arm DB press x 10-12 reps
3) Weighted Dips x 10-12 reps
4) 5 Tire flips
5) 50m Sled push
6) 100m sandbag/ or yolk carry

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Power WOD 8/3/15

5x5 pic

 

New Cycle begins this week.  We will start a 5×5 program. For those of you that PRd last week you get to use your new numbers for you calculations!!!

Back Squat 5×5 at 50% 1RM

Bench Press 5×5 at 50% 1RM

Asst:

3 rounds 50 lbs DB Thrusters – 10 Reps

50 lbs DB Walking Lunges – 20 Reps (10 RT/ 10 LT)

50 lbs DB Push Ups to Row – 20 Reps (10 RT/ 10 LT)

*DB Push Up to Row is performed by doing one push up followed by one single arm row.

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Monday 8/3/15: CrossFit CSA WOD

16 rounds ; mandatory 1:00 rest every 2 rounds

(35:00 cutoff)

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2 x Bear complex (135/95)

20 x Double Unders

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16 rounds ; mandatory 1:00 rest every 2 rounds

(35:00 cutoff)

**bear complex consists of:

1) power clean

2) front squat

3) shoulder to overhead

4) back squat

5) shoulder to overhead AND set the bar down

NO DROPPING BAR!!!

 

 

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