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.

Friday 15.3!!!

 

15.3

14 min AMRAP of:

7 muscle ups

50 Wall Balls

100 Double Unders

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Thursday 3/12/15: CrossFit CSA WOD

Part A) Bench Press: 5×5
Then, 1 max set to failure at 50% heaviest set.

Part B)
15 min EMOM of:
1st minute: 12 unbroken Wallball
2nd minute: 12 unbroken KB Swings (Heavy as you can muster)
3rd minute: 0:45 MAX Double Unders

Repeat cycle for a total of 5 times…

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Wednesday 3/11/15: CrossFit CSA WOD

 

4 rounds for time of:

(95/65)

10 SDHP

10 Push Press

20 Back Squats

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Power WOD 3/11/15

powerwod_logo

 Bench Press (1 Board) 5 Rep Max lift.

Asst:

3×10 close grip bench press @60%

50 seated kb press

50 bent over db rows (ea arm)

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Tuesday 3/10/15: CrossFit CSA WOD

 

Part A)
Working in groups of 2-3
Deadlift 5-1-5-1-5-1-5-1
(Go Back and forth between heavy sets of 5 and heavy singles)

Part B)
3 Rounds for time:
400m Run
20 Box Jumps 24″/20
15 Knees to Elbows
3 Rope Climbs

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Power WOD 3/9/14

deadlifts-big-muscles

 

Find your Deficit Deadlift 3 Rep Max.

** Use mats under your feet to create a deficit 

Asst:

8 rounds for time

5 Front Squats 205/155- or @70% of 1RM

5 HSPU

Cash Out: Tabata GHD sit up

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Monday March 9: CrossFit CSA WOD

(23 minutes total time)
Four rounds for MAX EFFORT reps of:
60 seconds of Thrusters (95/65)
Rest 60 seconds
60 seconds of Max Rowing for meters (divided by 10)
Rest 60 seconds
60 seconds of Burpees to a 6″ Target
Rest 60 seconds

*Keep track of all reps and place score on board.

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Party WOD 3/8/15

teamwork

Teams of 2

FOR TIME:

Buy IN: 50 Lateral Burpees over your partner

THEN..

50-40-30-20-10

Wall BAll

Box Jump

Kb Swings

Cash OUT: 400m Partner Axel Bar Run

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Endurance WOD 3/8/15

Team Sprint Relay

20 min AMRAP

We will divide the class into teams of 6

Teams will sprint 100m tag style one person at a time

**one round is complete when the full team has each done a sprint of 100m

 

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Friday 3/6/15: CrossFit WOD 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

95-lb. overhead squats, 10 reps

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

95-lb. overhead squats, 12 reps

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

95-lb. overhead squats, 14 reps

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

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