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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.

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 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

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)

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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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