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 6/10/15

A) 10 minutes shoulder mobility

WOD:

7 rounds for time:

3 wall climbs

9 toes to bar

200m med ball run (20/14)

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WOD 6/9/15

hardtokill

 

Complete as many rounds as possible in 20 mins of:

Power Clean Complex = Power clean+front squat+split jerk+back squat

NO SQUAT CLEANS! Must separate movements.

 Power clean- stand up- front squat-stand up- split jerk- back squat =1 rep You choose the weight

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Power WOD 6-8-15

strength meme

Back Squat 3×1 at 90% 1RM

Asst:

Complete 10 rounds:

4 Lateral Hurdle Hops

 20 yd Sprint

Rest 60 seconds

*For lateral hurdle hops to sprint, set up four 16″-20″ hurdles, cones or boxes. Hop laterally over the hurdle landing on the other side, immediately hopping laterally over the 2nd, 3rd, and 4th hurdle. Once you clear the 4th hurdle, transition immediately to a 20 yard sprint.

*Alternate starting sides each rep. Complete 5 reps starting from the left, and 5 reps starting from the right.

 

 

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WOD 6/8/15

rip

 

Strength-:

Every 3 min on the minute

12 Strict Press

WOD:

15 Min AMRAP

10 Db/KB Snatch

10 Box Jumps

10 Sit ups

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Party WOD 6/7/15

lets party

Teams of  3-4 (tag team style )

1) 150 wall ball 20/14

75 hang cleans (185/115)

-Time and rest 3 mins

 

2)150 GHD sit ups

25 rope climbs (advanced can choose to do 9 of them legless)

-Time and rest 3 mins

 

3)1500m row

75 HSPU ( adv can choose to do strict)

-Time and rest 3 mins

 

4)20 sled push trips 50m

75 DB  Snatch (70/50)

** Time each section

*** 2 athletes may be on the “field” at once but only one athlete works at a time- sub can be tagged in while one athlete is working.

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Endurance WOD 6/7/15

running

A.  2x800m,200m walk recovery between efforts
rest 5 mins
B. 3x600m, 200m walk recovery between efforts
rest 4 mins
C. 4x400m, 200m walk recovery between efforts
rest 3 mins
D. 5x200m, 200m walk recovery between efforts

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Friday 6/5/15: CrossFit CSA WOD

For 21 Minutes:
1st Minute: 2 Rope Climbs
2nd Minute: 10 Wall Balls 20/14
3rd Minute: Row 10/8 calories

*repeat cycle 7 times.

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Power Wod 6/5/15

katie hogan DL meme

Deadlift 2×2 at 85%

Asst: For Time:

21 Kettlebell Swings (70/53)

21 Knees to Elbows

21 Double Unders

18 Kettlebell Swings (70/53)

18 Knees to Elbows

18 Double Unders

15 Kettlebell Swings (70/53)

15 Knees to Elbows

15 Double Unders

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Power wod 6/3/15

i dont stress i bench press

Bench Press 2×2 at 85% 1RM

Asst:

4 rounds for time:

10 DB Thrusters (50/35)

20 DB Walking Lunges (10 RT/ 10 LT)

20 DB Push Ups to Row – 20 reps (10 RT/ 10 LT)

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Wednesday 6/3/15: CrossFit CSA WOD

“Tabata Something Else”
Perform 32 consecutive tabata rounds (:20 work; :10 rest)
RDS 1-8 will be pullups
RDS 9-16 will be pushups
RDS 17-24 will be sit-ups
RDS 25-32 will be air squats

This is an age-old benchmark WOD from CrossFit.com
So arrive prepared to give it your absolute best.

*TRAINERS* use option FOUR (4) to set the clock to 32 consecutive Tabata rounds on the clock.

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