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 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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Party WOD 8/2/15

crossfit-definition

 

Teams of 4

20 min AMRAP

Station 1- Two People perform a  200m Weighted Dummy Run

Station 2- Two People – 1 person works at a time

20 Power Snatch (115/75)

20 Burpees of Barbell

20 Toes 2 bar

20 Ft HS Walk ( scale is 30′ Partner Wheel Barrow)

*** Partners switch stations after each Dummy Run is complete

*** Score is How many rounds of the 20’s you can complete

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Endurance 8/2/15

team

 

Teams of 3or 4

4 Rounds

Row 400m

Run 400m

** Relay Style- as soon as one athlete is off the rower the next athlete can get on rower. Wod is Complete when all team members have completed 1600m each.

CASH OUT: 50 Partner med ball toss sit ups each

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Friday 7/31/15: CrossFit CSA WOD

FOR TIME:
50 DU
25 Front Squats (155/105)
25 Sit ups
40 DU
15 Front Squats (155/105)
15 Sit ups
30 DU
10 Front Squats (155/105)
10 Sit ups
20 DU
5 Front Squats (155/105)
5 Sit ups

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Power WOD 7/31/15

winne the pooh deadlift

 

Nice job On Wednesday to the power crew who Prd Squats on Monday.. The Whole Crew Prd Bench Presses too!!!  Time to see where that Dead Lift  is Friday night- DL NIGHT!! Then… go celebrate with some Doughnuts YO!

Deadlift 1 Rep Max lift.

Asst:

5 Rounds

15/12 cal row

20 OH Plate walking Lunges (total)

20 GHD Sit Up

 

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