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.

Tuesday 6/24/14: CrossFit CSA WOD

A. (groups of 2-3)
Take 15 minutes to build to a heavy 3-rep TnG Power Snatch set

B.
Complete as many Lunge steps as possible in 3 minutes of:
15 Box Jump Overs (24″/20″)
20 Pull-ups
Max Overhead walking lunge steps (45/35)
* rest 2 minutes; repeat for a total of 4 cycles (18 min total)

**score total lunges for all rounds

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Power WOD 6/23/14

max effort

 

It’s time to test those 1RM!! Please have spotters as you get heavy and never be afraid to ask for a spot!!

warm up : sled upper and lower

Strict Press 1 rep Back Squat 1 rep

Asst :  5 rounds  

15 GHD sit up

GHD back ext

Cash out: Max distance Farmers Carry in 10 min

Men #90 each handle   Women #50 each handle

 

 

 

 

 

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Monday 6/23/14: CrossFit CSA WOD

5 rounds for time of:
400-meter run
15 reps  Thrusters 95/65-lb.

 

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Party WOD 6/22/14

party wod

 

31 Heros

Teams of 2

AMRAP 31 min

Partner A – run 400m with plate 45/25#

Partner B- 8 Thrusters 155/105#

6 Rope Climbs

11 Box Jumps 30/24

** get as many rounds as possible- partners pick up where each one leaves off after the run

** Bring LONG SOCKS for ROPE CLIMBS please!!

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Endurance WOD 6/22/14

rip

 

Warm Up: Dynamic

35 min amrap

Row or Run 800m

10-30 burpees

Row or Run 800m

20-40 jumping lunges

Row or Run 800m

30-50 Sit ups

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Power WOD 6/20/14

powerwod_logo

 

Power Clean 10×3 at 70% 1RM

Burpee Broad Jump 2-1-2-1-2-1-2-1-2-1

Asst: 10 x prowler sprint (100#/50#)

sprint will be from roll up door to fence and back =1

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Thursday 6/19/14: CrossFit CSA WOD

 

 

 

 

 

 

 

 

 

 

 

 

“The Bear Complex”

7 sets of the sequence:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

*Bar can never rest on the ground for even a second

**5 sttempts for maximal load. Rest as needed between attempts.

***If you find maximal load before 5th attempt, back weight off to 80-85% and please complete remainder of your 5 total run-throughs.

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Power Wod 6/18/14

powerwod_logo

 

Warm Up: sled / mobility / power clean technique

Squat 5-5-5-5-5,

Bench Press 5-5-5-5-5

Asst: 3×15 weighted Good morning 100 bandy rows 100 bandy tris 100 abs Cash out: 3xF strict pull up

We will be testing 1RM next week before moving into a new power cycle. If you started the 5×5 cycle late and would like to get a full 6 wks out of it, please feel free to go back on the blog and finish out the weeks past. If you have any questions feel free to ask me.

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Wednesday 6/18/14: CrossFit CSA WOD

Workout of the Day
In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:

3 Rounds of:
60 seconds of Wall Ball Shots
60 seconds of Rest
60 seconds of Push-Ups
60 seconds of Rest
60 seconds of Box Jumps
60 seconds of Rest
60 seconds of Push Press (75/53 lbs)
60 seconds of Rest
60 seconds of Anchored Sit-Ups
60 seconds of Rest
One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.

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Tuesday 6/17/14: CrossFit CSA WOD

Part 1. Build to a tough single in 10 minutes of: Strict Press

Part 2. 2:00 on; 1:00 off- Repeat for a total of 7 cycles

200m run

max double unders

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