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 9/4/14: CrossFit CSA WOD

WOD
AMRAP in 12min
5 front squat 185/125 (from the ground)
10 chest to bar pull-ups
20 double unders

Lift:
Back squat
Use the same weight you had on the bar for the workout. Complete 30reps in as few sets as possible.

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Power WOD 9/3/14

max effort

 

Power Woddies.. we are ending a cycle and testing 1RM before we head into another 5×5.  Friday will be our first 5×5 session.

Today:

Find 1RM Deadlift (sumo or conv. you choose)

Find 1RM Press

WOD:

3 rounds

10 SDHP

10 Bent over BB rows (supine Grip)

10 Front squats with SDHP weight

10 BB push ups

 

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Tuesday 9/2/14: CrossFit CSA WOD

 

“Diane”
21-15-9
deadlifts 225/155
hspus

skill/cashout:
muscle up practice
-low ring muscle up transitions
-spotted strict muscle ups
-muscle up kip swings
-challenge for advanced athletes: EMOM for 10min do the complex of 1 strict MU + 1 kipping MU + 1-2 extra ring dips

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Labor Day Special Schedule

labor-day

 

Please note that CSA will only host one CrossFit class on Labor Day at 11am.

Please take the rest of the day .. kick back, relax, and enjoy your holiday

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Party WOD 8/31/14

Van-Halen-on-Roller-Skate-001

 

Teams Of Two-

For time:

50 Partner Facing Burpees / Partner Must Plank Hold

50 Box Jumps, 30/24 in- Partner Must Hold Bottom of Squat

———————-

 6 rounds of: ** done alternating Each Round- total of 3 rounds each

5 Power Snatches, 95/65 lbs

10 Overhead Squats, 95/65 lbs

5 Chest-to-bar Pull-ups

———————–

50 Box Jumps, 30/24 in- Partner Must Hold Bottom of Squat

50 Partner Facing Burpees/ Parnter Must Plank Hold

View Gym Results (0)

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Endurance WOD 8/31/14

endurance phrase

 

Teams Of 3-4 ( each person is at a staion and rotation is dipicted off of Sandbag runner)

* score is max calories

 

20 Min AMRAP:

Sandbag Shuttle Run, 300 yd

Row (calories), 1 min

Assualt Airdyne (Calories), 1 min

Rest 1 min

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Power WOD 8/29/14

powerwod_logo

Record your best Back Squat 1 Rep Max lift.

 Asst:

3x200m Prowler Push

**rest 3 min between

3×10

GHD Sit ups

GHD back ext

GHR 3xCry

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Friday 8/29/14: CrossFit CSA WOD

A. 10-12 minutes

Work up to a heavy 3-rep Snatch

 

B. “Karabel”

10 Rounds

3 Snatch (135/95)

15 Wallballs (20/14)

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Thursday 8/28/14: CrossFit CSA WOD

 

Workout of the Day
In teams of two, with only one partner working at a time*, complete:
100 Kettlebell Swings (53/35)
400 Meter Run
80 Partner Pull-ups **
400 Meter Run
60 Box Overs (24/20)***
400 Meter Run
40 Over-Unders****
*Teammates will perform the 400 Meter Runs together and must stay within arms reach.

**PArtner Pull-ups means partner MUST assist, NO KIPPING allowed.

***Any way you get over the box counts. Hurdle it, on then over, step up and over.

****PVC pipe between two boxes. Jump over, crawl under and stand for 1 complete rep.

 

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Power WOD 8/27/14

 

Find your 1RM Bench Press

Then 80% AMRAP

Asst:

100 Mc Hammers

150 bandy tris

200 Bandy Rows

Cash Out:  sets of  clapping push ups

* rest 20sec between sets

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