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.

Power Hour 6/14/17

get swole

Bench Press 1 Rep Max

Asst:

80% AMRAP x1

4 rounds:

15 BB curls

15 dead stop KB Rows ea arm

15 Single Arm DB Press ea arm

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WOD Tuesday 6/13/17

 

Image result for motivational quotes

Strength:

10 min EMOM of:

1 Power Clean + 1 Push Jerk

Build each set

WOD:

Granite Games Qualifier 17.1

Complete as many rounds as possible in 12 mins of:

10 Hang Squat Cleans, 135/95 lbs

10 Front Racked Alternating Reverse Lunges, 135/95 lbs

20 Chest-to-bar Pull-ups

 

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WOD Monday 6/12/17

Image result for crossfit fun quotes

Strength:

Floor Press 5-5-3-3-3-1-1-1-1

WOD:

5 rounds, 1 min per station, of:

Box Jump, 24/20 in

Push Press, 75/55 lbs

Row Calories

Rest 1 min

Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

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Power Hour 6/12/17

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Back Squat 1 Rep Max lift

Asst:

80% AMRAP x1

3 rounds:

25 Wall ball sit ups

25 back ext

1 min plank hold

rest 2 min

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ALL CLASSES CANCELLED Sunday 6/11/17!!!

Sunday 6/11/17 All classes are cancelled.

CSA will be hosting the Annual Summer Slam Powerlifting meet.

Spectating is Free and Fun!! Feel free to stop by and watch some BIG WEIGHTS picked up and put down by some really awesome strong people!!

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WOD Friday 6/9/17

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“The Dirty 30”

For time:

30 Box Jumps, 24/20 in

30 Jumping Pull-ups

30 Kettlebell Swings, 35/26 lbs

30 Lunges

30 Knees To Elbows

30 Push Press, 45/33 lbs

30 Back Extensions

30 Wall Balls, 20/14 lbs

30 Burpees

30 Double Unders

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Power Hour 6/9/17

 

shut up and deadlift

Deadlift 2×2 at 90%

Asst:

3×12 sumo stiffy DL

3×10 rev hypers

3×10 Elevated front foot db split squat * put front foot on a 45 lb plat

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WOD Thursday 6/8/17

katie hogan DL meme

SKILL: HS progression EMOM x9

min 1: 5 donkey kick ups ( INT/ADV: :30 HS Hold on wall * one foot off wall or Accumulate 3 -20 seconds free standing HS Hold)

min 2: :30 nose to wall hs hold (can be scaled to a wall walk hold- choose angle)

min 3: 6-10 shoulder taps (can be scaled from a bench or box)

WOD:

10 rounds for time of:

15 Deadlifts, 135/95 lbs

15 Push-ups

Cash Out: 50 Superman Back ext-

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WOD Wednesday 6/7/17

 

Image result for thruster quotes

Strength:

In 10 minutes:

Build to a single heavy thruster from the rack

WOD:

15-12-9 reps, for time of:

Toes-to-bar

Wall Ball, 20/14 lbs

Thruster, 75/55 lbs

**ALL REPS MUST BE UnBroken!!-

**Everytime you break you must pay an IMMEDIATE 5 burpee penalty!!

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Power Hour 6/7/17

Image result for powerlifting bench press pic

Bench Press 2×2 at 90%

Asst:

5 rounds

10 DB Rows Each Arm

10 DB hammer curls each arm

10 BB skull Crushers

20 seated bandy rows

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Resources

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