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CrossFit CSA posted on Facebook

Power Hour 8/29/16

Squat 1×1 at 80%

Squat 1×1 at 90%

Squat 1×1 at 95%

Squat 1×1 at 100%

Rest as needed between sets.

** Make sure you have a good spotter. If you fail an attempt go down 20# and finish out your sets at that weight.

Asst:

15 min EMOM

2 Reps @ 80%

Cash Out:

3 rounds

8 reverse hypers

10 barbell ab rollouts

CrossFit CSA posted on Facebook

WOD: Monday 8/29/16

“Jackie”

For time:

Row, 1000 m

50 Thrusters, 45/35 lbs

30 Pull-ups

CrossFit CSA posted on Facebook

Power Hour 8/12/16

Banded Deadlift 8×3 at 60% 1RM

Asst:

5 rounds

100m front rack KB carry 53/35

10 kb swings

10 kb goblet squats

10 Alt kb hang snatch (5 ea arm)

CrossFit CSA posted on Facebook

Wod Friday 8/12/16

Skill:

15 Minutes to work on muscle up drills/skills/ and introduce scales

WOD:

4 rounds for time of:

5 Muscle-ups

10 Squat Cleans, 135/95 lbs

20 Box Jumps, 24/20 in

CrossFit CSA posted on Facebook

Power Hour 7/29/16

Deadlift 1×3 at 70%

Deadlift 1×3 at 80%

Deadlift 1×3 at 85%

Deadlift 1×3 at 90%

Asst:

12 min EMOM

3 deadlift @70%

then..

2×10 weighted step up

Core:

1 min v up /1 min rest/ 1 min v up

rest 1 min

1 min leg raises/rest 1 min/ 1 min leg raises

rest 1 min

35 super mans/ rest 1 min/ 35 supermans

rest :30 sec

2 minutes of sit ups

CrossFit CSA posted on Facebook

/Wod Friday 7/29/16
SKILL:

L-Sit Party

Accumulate 2 minutes in an L-sit

stack 45# plates under feet- if feet touch time stops

WOD:

Complete as many rounds as possible in 20 mins of:

5 Muscle-ups

10 Thrusters, 135/95 lbs

20 GHD Sit-ups

30 Overhead Walking Lunges, 45/25 lbs

40 Double Unders

1 Prowler Push, 135/95 lbs, 100 m

CrossFit CSA posted on Facebook

Wod: Tuesday 7/12/16

Skill of the Day: Pistol Practice

Adv- Weighted pistols, max reps on 1 leg

Int- work on sitting hips back, heels down, full depth

Beg- rolling pistols, deck squats, pistols to a bench etc..

WOD:

3 rounds

12 OHS (135/95)

24 push ups

CrossFit CSA posted on Facebook

Party Wod 6/26/16

In teams of 2

For Time:

For time:

Row, 100 calories

75 Thrusters, 45/35 lbs

50 Pull-ups

75 Wall Balls, 20/14 lbs Row,

100 calories

CrossFit CSA posted on Facebook

Power Hour 6/10/16

Back Squat 5×5

Push Press 5×3

Add Weight from the last time you did these lifts

No more than 10# to lower body lifts

No more than 5# to upper body lifts

Asst:

For time:

21-18-15

Kettlebell Swings 70/53

Knees to Elbow

Double Unders

CrossFit CSA posted on Facebook

WOD: Friday 6/10/16

LIFTING:

2 Rep Max Snatch

(this does NOT have to be touch-n-go)

Cash Out:

4 rounds- NOT FOR TIME

8 Ghrs

16 GHD Hip Extensions

32 AbMat Sit-ups

CrossFit CSA posted on Facebook

Party WOD 5/22/16

Partner “Nate”

Complete as many rounds as possible in 20 mins of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70/53 lbs

Tag team style Round for round

SCALED VERSION:

2 GI JANES

4 HR Push Ups or HSPU scale

8 kb swings

CrossFit CSA posted on Facebook

Endurance Wod 5/22/16

For time:

10 Bumper Plate Thrusters

10 Burpees

10 V-ups

10 Weighted Alt Walking Lunge With Oh Plates

Run, 400 m

8 Bumper Plate Thrusters

8 Burpees

8 V-ups

8 Weighted Alt Walking Lunge With Oh Plates

Run, 400 m

6 Bumper Plate Thrusters

6 Burpees

6 V-ups

6 Weighted Alt Walking Lunge With Oh Plates

Run, 400 m

4 Bumper Plate Thrusters

4 Burpees

4 V-ups

4 Weighted Alt Walking Lunge With Oh Plates

Run, 400 m

2 Bumper Plate Thrusters

2 Burpees

2 V-ups

2 Weighted Alt Walking Lunge With Oh Plates

Run, 400 m

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

WOD: Monday 5/2/16
SKILL: Handstand Push Up

*take 10-12 minutes to work technique

WOD:

10-9-8-7-6-5-4-3-2-1

Hang Power cleans (95/65)

3-3-3-3-3-3-3-3-3-3

HSPU

1-2-3-4-5-6-7-8-9-10

Bar Facing Burpee

EXAMPLE:

10 Hang power cleans

3 hspu

1 Bar Facing Burpee

then

9 Hang power cleans

3 hspu

2 bar facing burpee

etc….

CrossFit CSA posted on Facebook

Power Wod 5/2/16

Anderson Squat 3 Rep Max

* this is a “bottom to top” squat (you start a the bottom)- set up pins around hip height inside of the rack and rest the bar on them- you can also use jerk blocks to acheive this set up.

80% amrap

Then..

5 rounds (not for time)

1 yolk walk 100m

2 prowler push/rope pull back

10 stone to shoulder or D ball over shoulder

(stone can be substituted with a heavy slam ball or sandbag)

CrossFit CSA posted on Facebook

Run 200m
rest 2 minutes *
run400
rest 2 minutes*
run 600
rest 2 minutes*
run 800
rest 2 minutes*
run 600
rest 2 minutes*
run 400
rest 2 minutes*
run 200

* DURING EVERY 2 MINUTE REST YOU MUST COMPLETE:
1 ROPE CLIMB(legless if possible) + 12 push-ups (weighted if possible)

CrossFit CSA posted on Facebook

5×3 shoulder press
WOD: 2 person teams
12 min amrap (score is max cals)
Person 1 – row for cals
Person 2- 20 burpess to a 45 plate ( switch rower after every 20 burpees)

CrossFit CSA posted on Facebook

Power WOD 3/9/16
Bench Press 2×2 at 90%

Asst:

4 rounds

50 Mc hammer curls

50 bandy Tris

50 DB Rows

CrossFit CSA posted on Facebook

MONDAY 2/22/16: CrossFit CSA WOD

1- 15 mins to find a max Thruster
2-WOD: JACKIE
1000m row
50 thrusters (45#)
30 pull ups

CrossFit CSA posted on Facebook

3 Rounds
10 Power Clean (185/105)
50 Double Unders (elite rx’d unbroken, or restart at 0)
-Mandatory Rest exactly 5 min-
3 Rounds
10 Front Rack Reverse Lunge (165/95)
50 Double Unders (elite rx’d unbroken, or restart at 0)

*score is total time including 5 min rest

**GO FOR THE ELITE RX’d SCORE IF YOURE UP FOR THE CHALLENGE. THIS MEANS IF YOU MISS A REP ON NUMBER 49 OR BELOW, YOU MUST RESTART AT ZERO.

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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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Rachel Binette published the post Challenge Is Magic on Tabata Times
Reporter: “Are there any moves that you don’t want to see?” Katrin Davidsdottir: “No. I...
American River Crossfit shared a link on Facebook

TODAY'S WOD LIFT 3x20 OH Walking Lunges with Barbell -Alternate steps -Increase load with each set -Rest as needed METCON For Time: 50 cal Row 25 Ground to Overhead (95/65) 50 Box Jumps (24/20) http://americanrivercrossfit.com/08-31-2016/

CrossFit Envy posted on Facebook

Competitors Program Week 9, Day 3: 5x2 behind the neck split jerk @ 80-85% -then- 4x3 Clean pull @ 90% of Clean 1RM (with A 4 count eccentric lowering back to the floor between each rep) -then- *optional 8 rounds for time: 4 muscle-ups 20 cal airdyne 5 Parallette Handstand push-ups 20 cal airdyne *use a weight / depth / rep scheme that allows you to keep everything unbroken for as long as possible -then- With a 16 minute running clock: 5 rounds of: Sled drag 50m (178/132) 200m run (8 minute cut-off) Followed by max rounds of: (2,4,6...) Burpee over the box jumps (24"/20") *perform a 50' forward bear crawl + 50' backward bear crawl at the end of each round

American River Crossfit shared a link on Facebook

TODAY'S WOD STRENGTH Alternate between A and B, rest 1 minute between each A. Lean-away Pull-Ups 5-5-5-5 B. Tempo Ring Dips 5-5-5-5 @ 2123 -2 second lower, 3 second hold at bottom, 2 seconds up, 1 second between reps METCON 7 Rounds 2 minutes w/1 minute rest 10 Clean & Jerk (125/85) 5 Burpees -Start where you left off on each round -Record total reps http://americanrivercrossfit.com/08-30-2016/

South Tahoe CrossFit shared a link on Facebook

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Anderson River CrossFit shared an image on Facebook

What's the move of the month?FitAID for the first 3 correct guesses.

CrossFit Redding shared an image on Facebook

5 and 6p class were busy! It felt good to coach today I miss everyone -Bryan #crossfitredding #wod #crossfit #eveyclasswasbusy

CrossFit Feather River shared an image on Facebook

Come Join Us Tomorrow Night At 6pm For Our FREE Nutrition Seminar!

CrossFit Valley View shared an image on Facebook

Quick muscle up clinic before Tabata fun. #welovefitness #crossfitvalleyview #losbanos

CrossFit Redding shared a link on Facebook

Any CF Redding Teams? It is a great tune up before the Open.

CrossFit 580 shared an image on Facebook

Happy Monday! #CrossFit #CrossFit580 #Family #Fitness #FitnessCommunityResults #CrossFitGirls #CrossFitGuys #Fun #Monday #InvictusProgramming #FitAid #KillCliff #Lululemon#livermore

South Tahoe CrossFit shared an image on Facebook

Back2SkooL #stcf #crossfit #constantlyvaried #southtahoecrossfit #neverquit

Jefferson State CrossFit shared an image on Facebook

We are gearing up to start our September Basic Training on Friday, the 2nd. If you are interested in a 4-week, bootcamp styled, beginner CrossFit course give us a call at 605-4661 or email us at Admin@JeffersonStateCrossFit.com. The cost is $250 for 12 classes.

CrossFit Valley View shared a link on Facebook

CrossFit 38 Degrees North shared an image on Facebook

A huge effort by Laura C, Ally D, EJ, and Coach Danny at the CrossFit NorthGate Throwdown this weekend. Congrats to Laura and Ally taking 2nd overall and EJ and Danny taking 3rd! http://crossfit38degreesnorth.com/blog/

CrossFit CSA posted on Facebook

Power Hour 8/29/16 Squat 1x1 at 80% Squat 1x1 at 90% Squat 1x1 at 95% Squat 1x1 at 100% Rest as needed between sets. ** Make sure you have a good spotter. If you fail an attempt go down 20# and finish out your sets at that weight. Asst: 15 min EMOM 2 Reps @ 80% Cash Out: 3 rounds 8 reverse hypers 10 barbell ab rollouts

CrossFit CSA posted on Facebook

WOD: Monday 8/29/16 "Jackie" For time: Row, 1000 m 50 Thrusters, 45/35 lbs 30 Pull-ups

CrossFit Excel shared an image on Facebook

CrossFit Excel in Action!

CrossFit 580 shared a link on Facebook

Antioch CrossFit posted on Facebook

If anyone has pictures or videos of the comp can you please tag us here? Thanks in advance!

CrossFit Danville shared a link on Facebook

CrossFit Danville posted an article
CrossFit Verve posted on Facebook

New WOD: For time: 5 Rope climbs 25 DB snatch, alternating 40#(25#) 25 Ab-mat sit-ups 4 Rope climbs 20 DB snatch, alternating 40#(25#) 20 Ab-mat sit-ups 3 Rope climbs 15 DB snatch, alternating 40#(25#) 15 Ab-mat sit-ups 2 Rope climbs 10 DB snatch, alternating 40#(25#) 10 Ab-mat sit-ups Post time to...... Click for more: http://www.crossfitverve.com/?p=20963

Big Horn CrossFit shared an image on Facebook

Missing a few more in the pic, but what an amazing experience today! All of you represent Big Horn so well...with pride, guts, and determination. Till the next one, Spartan Warriors!

CrossFit Roots shared an image on Facebook

Hey CrossFit Roots! The coaches are doing their part, now we need your help! Our very own Roots athletes Lance and Yasmeen have been nominated for a top 10 Craft Tequilas at USAToday.com. Want to help them get the win? Please go to the link below and vote for them every day until Sept 12th. You’re allowed 1 vote per day! Here, the coaches are enjoying the Mountain Standard Suerte Margarita in Vail. How do you Suerte? http://www.10best.com/awards/travel/best-craft-tequila-brand/suerte-tequila/ @suertetequila @yasfleur75 #votesuerte #CrossFit #Boulder #tequila #suerte #suertetequila #followtherabbit #mountainstandard #vailcolorado #vail

Antioch CrossFit posted on Facebook

And so we have another Battle On Sunset comp in the books! I want to thank everyone for coming out and supporting our event and to thank you all for the positive comments we received throughout the day! I also want to thank all of our volunteers. Today would never have gone as smooth as it did without your assistance. Shan and I are so blessed to have you all in our lives. As I always mention...in or out of the gym...we will always be ohana! Enjoy the rest of your weekend and again...mahalo from the bottom of my heart to all of you! Al

CrossFit San Ramon shared an image on Facebook

Bon and Steve representing at the Battle on Sunset 3

MBS Crossfit shared an image on Facebook

Good Luck to Team Crusty Snatches! Randy, Val, Doreen, and Scott are competing in the Fossil Games @bladiumcrossfit today! We know they're going to do great! Have fun!!!!

MBS Crossfit shared an image on Facebook

Congratulations to Tami for not only graduating CrossFit Light but for making the decision to change her life and committing to doing so! She's made amazing gains and we know this is only the beginning. Keep it up girl! We are proud of you!

CrossFit Deco shared an image on Facebook

Happy Saturday! We have a FREE class today and every Saturday at 10am. We even provide coffee ☕️ from @themoleculeeffect to give you an added pep in your step! See you soon! #coffee #Crossfit #perfectcombo #crossfitdeco

CrossFit Soul posted an article
I Am CrossFit shared an image on Facebook

In-house competition!

I Am CrossFit shared an image on Facebook

S A T U R D A Y SCHEDULE • EVERY SATURDAY we offer a FREE class at 9 am! We encourage you all to invite your friends and family to come on by and try out our class! • Our classes run every hour on the hour: • 9:00 am- FREE and reg class 10:00 am- Regular class 11:00 am- OPEN gym • S U N D A Y SCHEDULE: • Open gym from 9 am - 11 am! • Come on in and get your workout in on a lovely Sunday morning, anything you want drop ins are always welcome (drop in fee is $20) #SweatSaturdays #FREEclass #BringYourFamAndFriends #TeamIAmCrossfit #GettingBetter #IACF #LetsGo #JoinTheIamFam #OpenGym #SundayFunday

CrossFit Station shared a link on Facebook

http://www.crossfitstation.com/daily-wod/2016/8/26/wod-saturday-august-27-2016

29th Street CrossFit shared an image on Facebook

Not quite a perfect box jump... But she looks good doing it. #NationalDogDay #TopDog #Zoe X @jaylorenzo814 #mydadsthecoach #WODdog

I Am CrossFit shared an image on Facebook

#HAPPYNATIONALDOGDAY to the guy that brightens up everyone's day as soon as they walk into the gym!❤️ we love you Murph! (Unless they see him for the first time then some get scared lmao) #pitbull #sweetheart #crossfitdog #startedfromthegroundsthough

CrossFit Soul shared an image on Facebook

⠀⠀ PROGENEX RECOVERY: RESET YOUR “GO” SIGNAL ⠀⠀ The ultimate in post-workout recovery, delivering just what your muscles need after an intense and grueling workout to help them rebuild and recover quickly. Reset your “go” signal. Recover faster, stronger with PROGENEX Recovery. | Recommended Use: Post Workout

CrossFit Prestige shared an image on Facebook

August 27, 2016 20-18-16-14-12-10-8-6-4-2 Box Jump Overs #24/20 10-9-8-7-6-5-4-3-2-1 Sumo DL High Pulls #115/80

29th Street CrossFit shared an image on Facebook

The box wouldn't be the same without our 4 legged members! Share a pic of your pup at CFW and tag @CrossFitWynwood in honor of #NationalDogDay! We want to repost all our beloved furry friends!! #DogDay #CrossFitWynwood #CrossFit #woof #miami #doglovers

CrossFit Soul shared an image on Facebook

Drop by tomorrow at 11AM for our FREE community class! Tag a few friends to come try out a session at Soul. All skill and fitness levels are welcome. This Saturday class is always free!

CrossFit Station shared an image on Facebook

CrossFit HD shared a link on Facebook

"And everyone will see Slimming Clubs for what they are... An addiction to starving and binging... An addiction to seeing a number week on week... An addiction that is breeding puffy, saggy, limp muscled bodies that may weigh less... for a while... but are probably less healthy than heavier, more muscular, more active bigger people." Come join CrossFit HD and we'll help you get in shape the right way for long lasting results and not just short term satisfaction. #CrossFit #CrossFitHD #BuildMuscleToBurnFat

CrossFit Soul shared an image on Facebook

Today's Workout: Deadlift Technique . CONDITIONING 10:00 to find Heavy Single Deadlift + Rest 5:00 + 5 Rounds for Time 4 Deadlifts (65-70% of Heavy Single) 16 Over the Bar Burpees . #cfsoul #teamSOUL #crossfit

CrossFit East Decatur posted an article
CrossFit Peachtree posted on Facebook

Friday August 26th A. Find 1RM Strict Press - 8min B. Find 1RM Push Press - 8min B. For Time 6 Rounds 5 TnG Power Clean and Jerks @60-75% 6 Burpees 7 Chest to Bar Chin Ups (supinated grip) 200m Farmers carry 53/35 -Rest 60sec between rounds

CrossFit Rx posted an article
CrossFit Iconz shared a link on Facebook

Carolina CrossFit posted on Facebook

Friday August 26, 2016 A. Snatch pulls, 4 x 3 at tough weights but perfect reps B. Hang squat snatch + squat snatch, build to a tough set + For time: 15 power snatches, 95/65 15 box jumps 10 power snatches, 95/65 15 box jumps 5 power snatches, 95/65 15 box jumps

CrossFit North Fulton posted an article
CrossFit Iconz posted an article
CrossFit HD shared an image on Facebook

No Excuses CrossFit shared a link on Facebook

No Excuses CrossFit's in-house competition, Hugo Open, draws largest group of athletes. http://ow.ly/wgRO303tAZk

CrossFit South Cobb shared an image on Facebook

Come give us a try, today! http://crossfitsouthcobb.com/getstarted/ #crossfitsouthcobb #CFSCathletes

Carolina CrossFit shared an image on Facebook

This is why we do what we do. Carolina CrossFit is a family. #Repost @joanes_g with @repostapp ・・・ I want to give a shoutout to @ivan_sclivin for giving me the inspiration to be a more fit person, and @carolinacrossfit for encouraging me to follow through week after week. Now at week three I've lost 15 lbs, my squats are now at 275, my back pain is gone, my injured shoulder is stronger than its been in a decade, and I'm almost to my first goal of a full pull up. Thanks Ivan and the team at CCF.

CrossFit Rock Hill posted on Facebook

Hours for Open Gym tomorrow , Friday August 25 will be from 9am-1pm. Thanks!

CrossFit Tyson's Corner shared a link on Facebook

CrossFit WV posted on Facebook

Skills session will take place again this Sunday from 1-2pm. We will start off with mobility work then work on those DOUBLE UNDERS.

CrossFit WV shared an image on Facebook

Happy birthday Coach Tim!

CrossFit East Cobb shared an image on Facebook

Hero WOD Thursday - Rankel. Stay strong!

North End CrossFit posted an article