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.

Endurance WOD 1/22/17

24 min amrap -teams of 2
P.1- row for meters while P.2 performs a round of:
10 Pull up
2o Push up
25 Sit up
30 Squat

Then switch

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WOD Friday 1/20/17

 

Image result for 6 minute pic

Complete as many rounds as possible in 6 mins of:

10 Kettlebell Sumo Deadlift High-pulls, (53/35)

10 Goblet Squats, (53/35)

10 Push-ups

Rest 2 mins

Complete as many rounds as possible in 6 mins of:

10 Kettlebell Walking Lunges, (53/35)

10 Alternating Kettlebell Snatches, (53/35)

10 Push ups

Cash Out:

2000 m row

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Power Hour 1/20/17

 

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Strict Press 3×8

. Rest as needed between sets.

** Go up from last week  if possible

Asst:

4×12 lateral db raise

4×12 rear delt db raise

Skull Crushers 1×12-1×10-1×8

50 DB Tri kick backs

50 hammer curls

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WOD Thursday 1/19/17

Image result for rope climb pic

 

Every 1 min for 20 mins, alternating between:

2 Rope Climbs

10 GHD Sit-ups

15/12  Assault Bike Calories

6-8 Deadball Ground To Shoulders

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WOD Wednesday 1/18/17

Image result for deadlift quotes

Strength: ‘

Find a single heavy Deadlift for the day

 

Complete as many rounds as possible in 9 mins of:

15 Toes-to-bars

10 Deadlifts, 115/75 lbs

5 Snatches, 115/75 lbs

Scaled Version:

15 hanging knee raises

10 Dead lifts (85/55)

5 Snatches (85/55) ** ground to overhead is allowed

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Power Hour 1/18/17

“Not only are squats not bad for the knees, every legitimate research study on this subject has shown that squats improve knee stability and therefore help reduce the risk of injuries.” – Charles Poliquin

Back Squat 3×8 at 70%

Back Squat 1×3 at 85%

Deadlift 1×8 at 65%

 Deadlift 1×8 at 75%

3×8 Front Squat (go up from last front squat)

GHR 2×12

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CrossFit Open 2017!!!

 

Registration is now open for the 2017 CrossFit Open!!

This is the time of year when crossfitters around the world get to test their fitness- and guess what?  SO CAN YOU!! You DO NOT need to be a competitve athete to register.  There are RX wods and scaled wods and the best part is… every week for 5 weeks we program the wod released for our gym to do anyway.. so why not see how you do.  Results can be broken up into you vs the world.. you vs. your region… you vs. your age group. There are many ways to compare your fitness..

If it is your first time doing the open think 0f it as setting a baseline to see how much you can improve for next year!  If you have done the open before, then you already know that the proof is in the pudding 🙂 see how far you’ve come this year!

Simply go to the CrossFit Games website and register 🙂 Make sure to select crossfit csa as your home gym, and you’re all set!

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WOD Tuesday 1/17/17

Image result for kipping pull up pic

Skill:

Kipping and Butterfly pull up Technique

 

Wod:

3 cycles of

3 minutes on /  1 minute rest

100 Double unders

21 KB Swing (53/35)

Max pull ups

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Power Hour 1/16/17

Bench Press 3×8 at 70%

Press 1×3 at 85%

4×8 Pull Up (scale with band or slow negatives)

3×12 dead stop db row

3 rounds : tempo push up (2 count down/2count up)

8 tempo push ups :40s rest

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WOD Monday 1/16/17

not lift itself

Strength:

Shoulder Press

5 sets of 3 building in weight

WoD: 15 min AMRAP

10 alt pistols

8 bar facing burpees

10 push press (75/55)

10 box jumps (24/20)

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Resources

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