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CrossFit CSA

Month: December 2017

December 30, 2017December 30, 2017WOD

REMINDER NEW YEARS HOLIDAY WEEKEND SCHEDULE!

SATURDAY- 12-30-17-? all CrossFit classes are cancelled due to the Barbell/Skill Wod Seminar. SATURDAY- 12-30-17 -CSA ANNUAL HOLIDAY PARTY? Starts at 6pm- […]

December 29, 2017WOD

WOD Friday 12/29/17

“FRAN” 21-15-9 Thruster (95/65) Pull up

December 29, 2017WOD

Power Hour 12/29/17

Bench Press 4×5 at 70% 1RM Bench Press 1— at 85% 1RM Cash Out: 3 board press 4×3 pull ups 4×10 Dead […]

December 28, 2017December 28, 2017WOD

WOD Thursday 12/28/17

18 mins of: Max Rep Power Clean, 1 min (155/105) Rest 30 secs Max Calories On Rower, 1 min Rest 30 secs […]

December 27, 2017WOD

Power Hour 12/27/17

Back Squat 4×5 at 70% 1RM Back Squat 1— at 85% 1RM Cash Out: Front Squat 4×5 (go heavy) GHR 2×10 GHD […]

December 27, 2017WOD

WOD Wednesday 12/27/17

Strength: Weighted Pull ups 5×4 WOD: Complete as many rounds as possible in 15 mins of: 10 Kettlebell Step Ups, 53/35 lbs […]

December 26, 2017WOD

WOD Tuesday 12/26/17

Skill: 5×3 Wall Squats *Face the wall and stay as close as possible without touching the wall   WOD: 4 Rounds For […]

December 23, 2017WOD

Holiday Schedule 2017

Please be advised.. December 24th there will be ONE Crossfit class held at 11am ONLY! December 25th We will be closed.

December 23, 2017WOD

12 Days of Christmas (The Outlaw Way)

For time: ** performed like the song… 1 Clean & Jerk, 225/150 lbs (scaled weights are as follows..185/135…135/95….95/65) 2 Muscle-ups ( Scales […]

December 22, 2017WOD

WOD Friday 12/22/17

Strength: Banded DL 3-3-3-3-3 ** use a light band and work up in weight each set ? WOD: 4 rounds for time […]

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