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 Wednesday 12/21/16

Image result for ian droze olympic lifting pic

Olympic lifting:

15 mins to find a 1 RM Snatch

WOD:

5 rounds for time of:

10 Toes To Bars

10 Power Snatches, 75/55 lbs

10 Wall Balls, 20/14 lbs

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Power Hour 12/21/16

Image result for powerlifting bench press pic

 

1 RM Pause Bench Press (3 Sec Pause At The Chest Position)

then.

. 80% amrap

Asst: 3 rounds

:30 plank on hands+8 push ups

rest 1 min between rounds

3 rounds

:10 sec. pull up hang+ 5 strict pull ups

rest 1 min between rounds

3 rounds

10 barbell curls

15 barbell bent over rows

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Wod Tuesday 12/20/16

Image result for skill pic

 

Skill EMOM x12

Minute 1: 5 back squats @65%

Minute 2: 30 Double Unders

Minute 3: 3 heavy wall ball for height

WOD:

21-15-9

Deadlift (185/125)

Goblet Squat (53/35)

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WOD Monday 12/19/16

thorsdottir power clean

 

`15 Minutes to find a 3RM Hang Power Clean

For time:

12 Power Cleans, 165/115 lbs

21 Burpee Box Jump Overs, 24/20 in

9 Power Cleans, 165/115 lbs

15 Burpee Box Jump Overs, 24/20 in

6 Power Cleans, 165/115 lbs

9 Burpee Box Jump Overs, 24/20 in

**Burpee Box Jump Over may be done laterally or box facing. You may NOT clear the box.

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Power Hour 12/19/16

Image result for back squat quotes

2RM Pause Back Squat (3 sec pause at bottom)

Asst:

3 rounds

20 cal assault bike

20 alt lunges with barbell

20 back ext 20 ghd sit up

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Party WOD 12/18/16

look good naked

Teams of 2:

20 Min AMRAP

Row 1000m

40 Hand Power Snatches 115/75

200 Double Unders

40 Box Jump Overs 24/20

200m Partner carry

100 Sit ups

40 Kb Swing 70/53

200m Walking Lunge Steps

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Endurance WOD 12/18/16

body mind

3 Rounds For time:

Row 500m

21 burpees

Run 400m

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WOD Friday 12/16/16

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

Complete as many rounds in 20 minutes as you can of:

1 Rope Climb, 15 ft Run,

400 m

max rep Handstand Push-ups

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Power Hour 12/16/16

 

Image result for box squat pic

 

Box Squat 3 Rep Max.

Box height should be set at parallel

80% Amrap

THEN..

5 rounds

20 cal row

20 walking lunges steps with DB or KB (50/35)

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WOD Thursday 12/15/16

Image result for banded deadlift pic

Strength:

3RM Banded DL

WOD:

Complete as many rounds as possible in 10 mins of:

4 Deadlifts, 135/95 lbs

8 Hang Power Cleans, 135/95 lbs

12 Box Jumps, 24/20 in

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