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 8/24/16

if it doesn't challenge you

 

Strength:

1-1-1-1-1-1-1

weighted push up

  • full range of motion
  • scaled can us a sling shot rather than go to knees

WOD:

3 rounds

30 wall ball (20/14)

30 Low Hang Squat Snatch (75/55)

** low hang means movement initiates with barbell below knees)

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Wod Tuesday 8/23/16

“Manion”

7 Rounds

400m Run

29 Back Squat #135

** 25 min time cap

*** From the ground is RX- From the rack is scaled

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Power Wod 8/22/16

look good naked

Back Squat 1×3 at 70%

Back Squat 1×3 at 80%

 Back Squat 1×3 at 85%

 Back Squat 1×3 at 90%

Work off of your actual 1RM

Asst:

12 min EMOM

3 reps @ 70%

Core:

1 min plank- rest 1 min- 1 min plank

rest 1 min

20 med ball twist- rest 1 min- 20 mb twist

rest 1 min

25 sit up- rest 1 min- 25 sit ups

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Wod Monday 8/22/16

you don't need a fancy gym

 

2010 North West Regional Event 1

3 rounds for time of:

10 Overhead Squats, 135/95 lbs

50 Double Unders

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Party Wod 8/21/16

“5-7-9”

Part 1-

5 minutes (split reps however)

Max Cleans

Score =  reps x bar load

-REST 2 Minutes-

Part 2-

7 minutes (alternating ROUNDS with partner)

1 muscle up (sub will be a burpee pull up or burpee jumping pull up)

3 hspu (sub will be 2 wall climbs or 3 scaled box HSPU or 5 push ups)

5 ttb ( sub will be V-ups with PVC)

-REST 2 Minutes-

Part 3-

9 Minutes (alternating MOVEMENTS with partner)

21 KB Swings (53/35)

15 Deadlifts (155/105)

9 Box Jumps (24/20)

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Endurance WOD 8/21/16

24 min Circuit (1 min each station with a :30 second transition)

Station 1- Row for cals

Station 2- Sand Bag Bear Crawl

Station 3- Bike for Cals

Station 4- Weighted sit up

Station 5- Shuttle Sprints

Staion 6- Paralette Pass Thrus

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Power Hour 8/19/16

shut up and deadlift

 

Deadlift 1×4 at 60%

 Deadlift 1×4 at 70%

 Deadlift 1×4 at 75%

 Deadlift 1×4 at 85%

Asst:

4 min amrap

5 hang clean @55%

5 burpees

rest 5 minutes

4 min amrap

5 thrusters (45\75)

5 kb swings (53/35)

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Wod Friday 8/19/16

burpee prayer

 

For time:

150 Burpees

** every 25 burpees you must complete 5 clean and jerks (135/95)

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WOD Thursday 8/18/16

level 1 elite rope

 

40-30-20-10 reps, for time of:

Double Under

Push Press, 45/35 lbs Rest

-3 mins-

10-20-30-40 reps, for time of:

AbMat Sit-up

Air Squat (Jumping)

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Power Hour 8/17/16

lifting success

Bench Press 1×4 at 60%

Bench Press 1×4 at 70%

Bench Press 1×4 at 75%

Bench Press 1×4 at 85%

Asst:

1-10

strict press @ 55%

pull ups

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Resources

The Foodee Project