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CrossFit CSA posted on Facebook

WOD Monday 2/13/17

Strength:

Take 15 minutes to find a heavy 3 Rep Push Press

WOD: For time:

10 Shoulder Press, 115/75 lbs

15 Overhead Squats, 115/75 lbs

20 Push Press, 115/75 lbs

25 Front Squats, 115/75 lbs

30 Push Jerks, 115/75 lbs

35 Back Squats, 115/75 lbs

CrossFit CSA posted on Facebook

Power Hour 2/13/17

Bench Press 3×5 at 75%

Bench Press 1– at 90%

Dumbbell Incline Bench Press 5-5-5, using heaviest weight per set

Asst:

3×10 strict pull up

4×10 Bandy Face pulls

50 mc hammers

CrossFit CSA posted on Facebook

Party WOD 1/29/17

Teams of 2:

FOR TIME

800m Med Ball Run

20 Bar Mu ( scales are available)

90 Wall Ball (20/14)

then…

3 rounds of:

10 power cleans (185/135)

50 Double Unders

800m Med Ball Run

CrossFit CSA posted on Facebook

Endurance WOD 1/29/17
Teams of 2

Accumulate 5 miles on the Assault Bike

One person holds a plank at all times…. every time the plank drops you must switch stations until you reach 5 miles…

CrossFit CSA posted on Facebook

Party WOD 1/15/17

Partner “Seven”

7RFT:

7 HSPU

7 thrusters (135/95)

7 K2E

7 Deadlift (245/175)

7 Burpee

7 Kb Swing (75/53)

7 Pull Up

Every other round is done differently

Rounds 1-3-4-7 will be done in an I do a full round/ you do a full round fashion

Round 2-4-6 will be done alternating each movement for the round with static holds on the BW movemnts K2E/ knee up hang Burpee/ plank hold pull up/chin over bar hold

CrossFit CSA posted on Facebook

Endurance WOD
Team Tri:

Waterfall Style – Teams of 3

Row 1000m

Run 1 mile

Bike 1 mile

CrossFit CSA posted on Facebook

Party WOD 1/8/17

Teams of 3:

FOR TIME:

Row 2250 m (switch every 250m)

75 Thrusters (95/65)

75 TTB ( oner person must hang from the bar during all reps)

75 Hang Power Snatch (115/75)

75 Burpees (one person must maintain a plank during all reps)

75 Hang Power Clean (135/95)

** Bars cannot be dropped during the 75 reps and must be passed to the next person. If the bar is dropped there is a 10 rep penalty !

CrossFit CSA posted on Facebook

WOD Monday 1/2/17
Gymnastic Skill Work:

EMOM x6

Handstand walk 20-30ft

OR choose one of the following scales…

10-15 shoulder taps

:30 sec HS hold

:40 sec Plank Hold

WOD:

20 min AMRAP

5 Strict HSPU

10 Power Snatch (95/65)

10 Alt. Pistols

30 Double Unders

CrossFit CSA posted on Facebook

Power Hour Monday 1/2/17
New Power Cycle Starts Today!!

Bench Press 5×8 at 60% 1RM

Bench Press 1x 3 at 75% 1RM

Asst: 4×8 pull ups strict (scale with band or slow negatives)

3×12 dead stop Db Row

3 rounds: Tempo push up (4 count – 2 count down- 2 count up)

8 tempo push up

:40s rest

CrossFit CSA posted on Facebook

Power update 12/26/16

New Year, New Power Cycle!! Kick off the new year with Goals and Gains!!

Monday Jan 2nd, 2017 we will start a brand new power cycle!!

This week will be a rest week.

CrossFit CSA posted on Facebook

WOD Monday 12/19/16

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.

CrossFit CSA posted on Facebook

12/19/16

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

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.
From tabatatimes.com

CrossFit CSA posted on Facebook

(9am only wod)
12 Days of Thanksgiving
9AM WOD

12 Days of Thanksgiving

Run 200m

2 mu

3 thrusters 95/65

4 box jumps 24/20

5 chest to bar pull up

6 HSPU

7 toes to bar

8 kb snatch 53/35

9 kb swing 53/35

10 GHD sit up

11 walking lunges

12 Ring dips

** Perform like the song doing the next movement then working back down the list

round 1= run 200 m

round 2= 2 mu+run 200m

round 3= 3 thrusters+2 mu+run 200m

etc…

CrossFit CSA posted on Facebook

WOD Monday 11/7/16

Olympic:

Hang Squat Clean 1×2 at 60%

Hang Squat Clean 1×2 at 65%

Hang Squat Clean 1×2 at 70%

Hang Squat Clean 1×2 at 75%

Hang Squat Clean 1×2 at 80% 1RM

WOD: Diane on the Run

For Time:

21 Deadlifts 225/155

21 Handstand Push-ups

400 m Run

15 Deadlifts 225/155

15 Handstand Push-ups

400 m Run

9 Deadlifts 225/155

9 Handstand Push-ups

400 m Run

CrossFit CSA posted on Facebook

Power Hour 11/7/16

Deadlift 6×2 at 80%

Pin/Block pull 2×5 @85%

Deficit DL 2×6@75%

Then..

GHR 3×8

Reverse Hyper 3×8

GHD Sit up 3×15

CrossFit CSA shared an image on Facebook

Party WOD 10/16/16 Teams of 2 1200m Row (must be done in 300m increments) 60 back squats (115/75) 60 med ball partner sit ups (20/14) 60 Front Rack Lunges in Place (115/75) 60 Burpees over your parnter 600m Row *** 12 Rope climbs must be completed (anytime during the wod)

CrossFit CSA posted on Facebook

WOD Monday 10/3/16 SKILL: Handstand Balancing For time: 25 Back Squats, 95/65 lbs 5 Rope Climbs 20 Back Squats, 115/85 lbs 4 Rope Climbs 15 Back Squats, 135/95 lbs 3 Rope Climbs 10 Back Squats, 155/105 lbs 2 Rope Climbs 5 Back Squats, 175/115 lbs 1 Rope Climb

CrossFit CSA posted on Facebook

Power Hour 10/3/16 Deadlift 3×8 at 75% Weakness Asst: 2×6 @ 80% Pin/Block Pull 2×10 @ 70% 2″ Deficit DL Then.. 3 rounds 10 back ext 100m prowler push (heavy) 20 kb weighted sit up pull overs

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General Information

NameCrossFit CSA
OwnerWill Blaker
Websitecrossfitcsa.com
Phone925-230-8442
Emailcsa.gym@gmail.com
Address6207 Sierra Court
Dublin, CA 94568

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simonhopes published the post Stop Believing Lies – Health is More Important than Size! on Tabata Times
Many people are flooded with bad advice when it comes to weight loss, such as stop eating carbs...
CrossFit WV posted on Facebook

Judging times for 17.1: Friday-9:00 & 6:30 Saturday-11:30 Sunday-12-2 Monday-9:00 & 5:30 If for any reason you need a different time please let one of the trainers know!!!

CrossFit North Fulton posted an article
CrossFit Rubicon shared a link on Facebook

The CrossFit Games Open Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs

CrossFit Woodbridge posted on Facebook

IF any athletes have taken and passed the 2017 CF judge's course and will be at 17.1 beginning at 6 PM Friday, please let us know in the comments to this post.

CrossFit Woodbridge shared a link on Facebook

There you have it. Today: For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Women use 35-lb. dumbbell and 20-in. box http://crossfitwoodbridge.com/2017/02/23/crossfit-open-17-1/

Brickhouse CrossFit posted an article
CrossFit Woodbridge posted an article
CrossFit Woodbridge posted an article
CrossFit WV shared a link on Facebook

CrossFit Tyson's Corner shared an image on Facebook

How today's 'light' WOD got us feeling. One of our owners Jon, killing it tonight! #moveliftplay #crossfittysonscorner #cftc #crossfit #crossfitstrong #fitlife #crossfitlife #workoutoftheday #wod #toughtimes #justdoit #400mrun #lightthursday #tysonscorner #tysonsva #vienna #virginia

No Excuses CrossFit posted an article
CrossFit Virginia Beach shared an image on Facebook

These photos show progressive squat points of performance issues. Our ideal foot position for the squat is straight ahead with 3 points of contact big toe, little toe and heel. We should see a nice arch as well. This should stay constant for the whole squat and the knees tracking over the outside toes. If the feet turn out and/or the arch collapses we lose our ability to effectively transfer force into the ground AND put ourselves at greater risk for injury. If you have a hard time squatting with those parameters prioritize your ankle mobility and you will see big changes! #intensitywithintegrity #liftupandliftheavy #crossfitvirginiabeach @mobilitywod @preparetoperform

CrossFit Reston shared an image on Facebook

The Open Starts Tomorrow!! — The first workout's big announcement (17.1) will be tonight at 8pm (games.crossfit.com). What happens the next 5 weeks - We will be doing the open workouts as the workout of the day (WOD) each Friday starting tomorrow. Usually, we run two heats so participants can judge each other. Before the workout starts, we will be going over the range of motion for each movement and what you will be doing when judging another person. If you didn't register for the Open, don't worry, you'll still get to do the workout but you won't have to worry about having a judge. Just have fun!! Registered but can't make it on a Friday? No worries, you can still do it during Open Gym hours (Saturday 12pm - 1:30pm) or Monday (10am - 12pm). You just need to coordinate with a friend so they can judge you. Haven't registered yet? What are you waiting for??? Join the fun and test your fitness!!! (Games.crossfit.com)

CrossFit WV shared an image on Facebook

Putting in the WORK!!!

Brickhouse CrossFit posted an article
Patriot CrossFit posted on Facebook

We will be performing the Open WODs on Fridays at Patriot and Saturdays at Potomac with a 1pm make-up on Sundays at Patriot. Games.CrossFit.Com <-- Get Registered !

No Excuses CrossFit shared a link on Facebook

Are you Swole & Flexy? http://ow.ly/OT7b308aAXw

CrossFit WV posted on Facebook

CrossfitWV is always changing!!! When you get a chance click on over and check out our new website!!! Still working some things out, but it is new and improved!!!! Thanks Scott Jarrell!!!

Fentress CrossFit shared an image on Facebook

Ever wonder what Crossfit is all about? Think to yourself "Could this be something I can do?" ABSOLUTLY! CrossFit is designed to be scaled. This makes it perfect for anyone who is committed and willing to take the time to work towards increasing their level of fitness. It doesn’t matter what your current fitness level or experience is. Have questions? MESSAGE US! We are here to help!

CrossFit Woodbridge posted on Facebook

If 50 pound dumbells come out for 17.1 start stealing them from your work, your garage, your feiends...we only have a few sets. K thanks #davecastro

Ivan Boikov published the post Hindu pushups. Technique and Benefits on
Hindu pushups is an exercise that has been used by Indian wrestlers for centuries to build...
CrossFit Rosslyn shared an image on Facebook

#tbt to #teamcfr taking on yesterday's 'Elizabeth' wod (and taking advantage of the warmer weather!).

CrossFit Woodbridge posted on Facebook

We have a projector up if you want to come see 17.1 announced tonight

No Excuses CrossFit shared an image on Facebook

Happy Birthday Bryan!

CrossFit Rife posted on Facebook

The 2017 CrossFit Games season is here!!! ***CONTEST TIME*** WIN a CFR shirt. What movement(s) will Open wod 17.1 include??? Rules: 1 guess per person, so make it good. You can guess more than one movement. If you are attempting to list every CrossFit movement then you will be disqualified. If no one gets it then the prize will be included in the following week. Cut off will be 8:00pm EST, tonight. Any guess after that will not be included. You do not have to be a member of Rife to win. You can choose movements someone else has. There can be more than one winner. ☺️Good luck!!! 3.2.1. GO!

CrossFit Iconz shared an image on Facebook

Gm Iconz...if you didn't get my email....it's time to #getitpoppin streaming the #crossfitopen2017 Live this eve 730 at Iconz and every thursday each week till open is over. Feel free pull-up a chair and break bread with us. Can't believe another year and back at it. #timetogrind

CrossFit Annandale posted on Facebook

What songs would you want to hear on a 17.1 playlist?

Fentress CrossFit shared an image on Facebook
simonhopes published the post Foods to Eat While You're in Recovery on
Foods to Eat While You're in Recovery We all know how important good nutrition is. But choosing...
CrossFit Prime shared an image on Facebook

Have to take advantage of the warmer weather outside, even if it means more running.... #crossfit #crossfitprime #mayberunningintheopen #almostnotevenmadaboutrunning #atleastitswarm #whereisspring

CrossFit Rife posted an article
North End CrossFit posted an article
CrossFit Love posted an article
Fentress CrossFit posted an article
Breaking Point Fitness CrossFit Ridge Ave posted on Facebook

Thursday, February 23, 2017 News! Starting Tonight, Thursday's evening schedule will be the following: 4:30pm Class 5:30pm-7pm OPEN Gym (work on a weakness, do your own WOD, or Mobilize) 7pm Class 8pm Viewing of the CrossFit Open WOD! Conditioning 20 Minute AMRAP: 400m Run 50 Double Unders 15 Cal Row

CrossFit Invoke posted an article
CrossFit 757 shared an image on Facebook

Patriot CrossFit shared an image on Facebook

CrossFit Annandale posted on Facebook

The 2017 CrossFit Open is starting!!! The first of 5 workout (called 17.1) is going to be released Thursday night. Friday night CFA will be doing the workout as a huge group. It is a ton of fun!! The gym will open at 5pm for you to show up and begin to warm yourself up. At 5:30pm we'll have a workout briefing. We'll go over the workout, the movement standards, and tips to help get through it. Shortly after the briefing we will get started with the workout. If you've never done an Open workout, you should definitely be there. The atmosphere and energy in the room is awesome. Even if you can't workout, come cheer for people. Get crazy and bring a friend!! ps- some people like to bring their drink of choice for after their workout is done!

CrossFit King of Prussia posted an article
CrossFit 757 posted an article
CrossFit Reston shared an image on Facebook

Thursday, 02/23/2017 *The first workout of the 2017 Open season will be announced TONIGHT (Thurs, 2/24)! Go to games.crossfit.com to watch the live announcement!* Part I: clean complex (every other minute, 4 rounds) -1 clean pull -2 power cleans -1 jerk (push or split) Part II: "HELEN" 3 rounds for time- -400m run -21 KB swings (53/35) -12 pull ups

Ballston CrossFit shared an image on Facebook

South Charlotte CrossFit posted an article
CrossFit Wake Forest shared an image on Facebook

2/23/2017 WOD: As many reps as possible in 1 min of: Tire Flip, pick load Then: 5 rounds for time of: 35 Double Unders Run, 200 m

CrossFit Old Town shared a link on Facebook

CrossFit Old Town - CrossFit View Public Whiteboard Deadlift 3-6 reps Check the chart for weights Rest 5mins between sets Back Squat add 10# https://crossfitoldtown.com/thursday-98/

CrossFit Rosslyn shared a link on Facebook

Thursday, 2/23/17, , http://crossfitrosslyn.com/thursday-22317/

CrossFit Rosslyn posted an article
CrossFit Durham posted an article
Fentress CrossFit shared an image on Facebook

Our athletes conquered the Yeti today! Everybody is getting ready for the Open 2017! 17.1 here we come!!

Oak City CrossFit shared an image on Facebook

Ballston CrossFit shared a link on Facebook

South Charlotte CrossFit posted on Facebook

In preparation for The Open, Mobility class will be held on Thursday at 5:30p & 6:30p. Focus will be Hip and Shoulder banded distractions, opening up our lungs through T-Spine & gut smashing, and ending with feet. As always, I'll stay late to answer any questions you might have on ailments or positioning! -Coach Worm

Breaking Point Fitness CrossFit Ridge Ave shared an image on Facebook

We are having a contest! What do You think 17.1 will be?!?! Post here with your guess the winner will receive a free FitAid and RXbar. Post whatever you think #theDaveCastro will throw at us. No harm in guessing, so throw it out there. Will bicep curls be the New movement this year...Will he give us DB's on the first workout? ALL entries MUST be in by 8pm tomorrow night (Thursday 2/23/2017) in order to be considered to win. Any entries after 8pm will NOT be considered valid.

Patriot CrossFit posted an article
CrossFit Athletics posted an article
CrossFit Chesapeake posted an article
CrossFit Harrisburg posted on Facebook

Don't forget to get signed up for the CrossFit Open! FNL starts Friday!! There will not be a regular 6:30pm class for the next 5 Fridays during the Open. Thursday Deadlift Deadlift *Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 – 70% x 4 reps *Set 4 – 80% x 2 reps *Set 5 – 90% x 2 reps Rest 3 minutes between sets. Metcon (Time) Complete rounds of 21, 15 and 9 reps for time of: Deadlift (225/155 lbs) Bar-Facing Burpees Over the Barbell Endurance 5:30pm 8 Rounds every 4 minutes 400m run (slow steady pace) ROMWOD to follow and prepare for the Open

CrossFit Rosslyn shared an image on Facebook