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In honor of the CrossFit Regionals season, I thought we could perform the classic workout, “Nasty Girls”. Below is the most famous CrossFit video of all time of the 3 original “CrossFit women, Eva Twardokens, Annie Sakamoto, and Nicole Carroll, performing the workout in the original CrossFit gym in Santa Cruz. The regional athletes were tipped off that we were going to see a “Nasty Girls; Version 2.0″, and it was just confirmed. So I thought you folks can help us out by inspiring the athletes and giving this WOD a run-through with your best efforts us trainers have grown accustomed to witnessing. May 30-June 1 please come out and support CSA as a number of our top athletes will take on the world. Your support is paramount to our success. Some gyms have upwards of up to 100+ people there, so lets get all we can! Northern California Regional San Jose State University Event Center 290 South Seventh St. San Jose, Calif. 95192-0201 ++++++++++++++++++++++++++++++++ So, without further ado, may I present, Nasty Girls 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang power cleans (135/95lbs) A little motivation (2011 Games highlights) – See more at: http://crossfitcsa.com/2014/04/29/tuesday-42914-crossfit-csa-wod/#sthash.WCPxiOv3.dpuf

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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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Lunch class will be at 11:30 am on Wednesday

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Panthers Sunday Funday! Social event at the box October 2nd @ 12:30pm. Bring something to share, friends, family + chairs! CFH will provide chicken & burgers! Wednesday Bootcamp Metcon (AMRAP - Rounds and Reps) 35 min AMRAP 10 Dumbbell Snatch (each arm) 30 Double Unders 15 Wall Balls 20 Dumbbell Reverse Lunges 10 Pull-Ups Rest 60 seconds CrossFit Back Squat Four sets of: Back Squat x 6-8 reps with 3 second lowering phase. (challenge yourself, if you achieve 8 reps, you must increase the weight) Rest 90 seconds Wall Slides (elbows and knuckles stay on wall) x 5 reps with a 3 second tempo Rest 90 seconds Metcon (AMRAP - Rounds and Reps) Complete as many rounds and reps as possible in 12 minutes of: 10 Burpees 20 Alternating Reverse Lunges with KBs or DBs 250 m row or 350m bike

CrossFit Harrisburg posted on Facebook

Don't forget Sunday Funday Social Event this weekend. Panthers Game & grill out, 12:30pm. Bring a side to share, chairs and friends/family. We will be grilling chicken + burgers. If you want to throw something else on the grill, feel free!

CrossFit Eternal shared an image on Facebook

What is reboot at CrossFit Eternal? #crossfit #crossfiteternal #fitness #reboot #charlotte #workout #gym #weightloss #sweatlife #bootcamp #intervaltraining

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“Opportunity is missed by most people because it is dressed in overalls and looks like work."

CrossFit Silver Spring shared an image on Facebook

"If you want to be a lion, you must train with lions"

CrossFit Dilworth shared a link on Facebook

**FRIENDLY REMINDER** The 3rd Annual Amrap 4 Autism to benefit Autism Speaks is coming up NEXT weekend on Saturday, October 8th just down the road from CFD at the BB&T ballpark. There are posters and flyers in the gym with more info on the whiteboard, if you haven't already seen those in the past couple months, check out the details below. We would love to have a group go out to represent CFD and participate in this awesome cause! Let us know if you have any questions. What: 3rd Annual AMRAP 4 AUTISM (Partner WOD) When: October 8th, 2016 Where: BB&T Ballpark Downtown (Charlotte Knights Stadium) Why: To help all families in the Charlotte area who have been affected by Autism, but especially to create Hope for Landon, the boy who inspired it all: http://www.amrap4autism.com/take-action/ How: Sign up HERE. Heats are 9, 10, 11, 12pm, 1pm WINNERS: These awesome awards will be given to the top teams (Men, Women, Coed) in each heat. Thank you for once again proving that Crossfit Dilworth supports the community in every way we can!

Ultimate CrossFit posted on Facebook

Our iPad attendance kiosk is out for repairs- please make sure you SIGN IN ON THE WHITEBOARD! Thanks!

ESC CrossFit Southend shared an image on Facebook

Big shoutout goes to Colleen Hayes! This past weekend was the first time she competed in CrossFit Competition and came in fourth for her division at the Goddess Games! Colleen prepared for this competition by continuing to train in our regular group classes and adding a little bit more volume to her normal training regimen. Everything paid off for a great event for her, so when you see her around the gym, congratulate her on the performance! #CrossFitSouthEnd #Competition #Goals #GoddessGames

CrossFit 77 shared an image on Facebook

Dana we're not angry, we are just....disappointed Hopefully, we can encourage better practices of how to clean up after yourself #accoubtability

CrossFit Durham posted an article
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Join us for Barbells for Boobs, Oct. 22 https://www.facebook.com/events/303744319994876/ Photo by Boris and Company

CrossFit 77 shared an image on Facebook

Lisa cracking the whip!

CrossFit Harbor East posted on Facebook

Tuesday September 27, 2016 WOD: 21-15-9 Deadlift (275/185) Box Jump (24/20) Scaled - 185/115, step ups Rx - As written Competitor - 315/205, 30/24 Accessory Work: 4 Rounds 200m Row (Sprint) 3 Rope Climbs * Full Recovery btwn Rounds

CrossFit Silver Spring posted an article
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CrossFit Charlotte shared a link on Facebook

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CrossFit Eternal shared an image on Facebook

Good workout or nap? #crossfit #crossfiteternal #workout #postworkout #restingposition

CrossFit MPH shared a link on Facebook

Tuesday, September 27, 2016: two rounds, each for time; rest amply between rounds: 25x bar-facing burpee then, deadlift 3-3-3 Compare results to October 28, 2014.

CrossFit Dilworth posted an article
CrossFit Balance shared a link on Facebook

CF Balance Endurance Group page to everyone who hasn't visited! This is Brandon Petelin's group and its a great resource! All 3 CF Balance weekly workouts are posted here (also on the CF Balance Endurance blog and shared on Facebook too). If you are not a member, check it out below: https://www.facebook.com/groups/BrandonsEnduranceTraing/1198957286809284/?notif_t=group_activity&notif_id=1474816793604477

CrossFit Balance posted on Facebook

MARK THE DATE AND EMAIL TO RESERVE A SPOT! CrossFit Balance Running Clinic- Led by our Endurance Coach, Brandon Petelin When: Wednesday, October 12th at 6-7pm- TC Rooftop at Thomas Circle What: Introduction of form/efficiency through relevant drills. Discussion to be adapted to group in a Question/Answer forum (encompassing programming, benefits of endurance training, and nutrition, and racing) *CF Balance members and limited to 20 people. Email danielle@balancegym.com to reserve your spot.

CrossFit Balance shared an image on Facebook

Get ready for Week 3 of the CF Balance League. We will be holding at Thomas Circle. The first workout kicks off at 1pm! Be ready to warm-up and be briefed at 12:50! Bring friends! If the weather isn't nice, we will all hang for some spike ball afterwards in the studio! A bit about Caroline Larson's (representing "Let's Talk about Flex Baby") thoughts on the CF Balance League below: 1. What movements are you hoping to see this week? A relay style ski erg combined with overhead squats 2. If you guys got to pick one CrossFit Games athlete to join your team, who would you pick? Dan Bailey...I have a crush on him! 3. How would you guys celebrate if you won the league? Fun stuff...booze and dancing :) 4. What is your ideal celebration meal? I am a sucker for great Italian food 5. What have you guys enjoyed most so far? I have really enjoyed it...I realize that I am more competitive than I care to admit during class so this competition has been good for me to get back in competition-mode.

Behemoth CrossFit shared an image on Facebook

We were privileged to host a blood AND toy drive yesterday and we were overwhelmed with support from friends and family within the Houston CrossFit community for #AvaWillWin . There is no greater feeling than having one of the phlebotomist's walk into our facility and tell us they have run out of supplies to take any more blood. At this moment in time we still had folks signed up and willing to donate. BEHEMOTH thank you to coach Leah Shullenberger for putting on such an awesome event and to all of the Behemoth members and Houston community that donated their blood, their money and their time to spending the day with us to make a difference. #avawillwin #donate #savealife

CrossFit MPH shared an image on Facebook

Our coaching and results are proven! You can read more here (http://ow.ly/SSNw304oMmY) and here (http://ow.ly/narE304oMpt) and here ( http://ow.ly/buml304oMuc). Email us at coach@crossfitmph.com to get started--we cannot wait to hear from you!

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#traintolive @ #arenalfitness

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#traintolive @ #arenalfitness

Arenal Fitness shared a link on Facebook

#traintolive @ #arenalfitness

Arenal Fitness posted an article
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CrossFit Silicon Valley shared a link on Facebook

CrossFit Silicon Valley shared a link on Facebook

http://crossfitsv.com/wod/2016/9/25/monday

CrossFit Amundson posted an article
CrossFit Iron Mary's shared a link on Facebook

We wanted to take a second and welcome Matt Anderson to the IM family as our in-house Physical Therapist. Dr. Anderson will be at our Downtown location this Thursday at 5:30pm to host a mobility & stability clinic that is open to all members AND non-members. Check him out here: http://www.clinicalathlete.com/mattanderson/

Walnut Creek CrossFit posted an article
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This is what happens when you're a teen with a rare day free and a dad who owns a gym. #tjsgym #tjsgyms #fitnessforall #community #nextgeneration #itsgoodforher

CrossFit Proper shared a link on Facebook

Just like we have correct mechanics on how to squat, deadlift and press there are mechanics to running. Enter the Pose Method. The Pose Method of Running is basically the most efficient way to run. Who knew there was a correct way? Basically there are three concepts of the Post Method which take a ridiculous amount of practice, but leads to much more efficient and safe movement. http://ow.ly/wT2l304bCxq

CrossFit Coronado posted on Facebook

Fun day helping out with teh "Alarm Bells and Kettle Bells" competition on the USS Midway today. Final Standings below: 1 Charlie Kilo 2 Gong Show 3 El Cajon PD 1 4 Dr Jekyll & Mr Hyde 5 Young men 6 Perkis Power 7 Double D 8 Chair Force Fit 9 Poseidon Athletics 10 Canadian Pinapple 11 Blue Gainz Matter 12 We lift more than we make 13 Hell Bent 332 14 Admin Warriors 15 Team Underdogs 16 SDPD's Finest 17 ECPD Team 2 18 Team Vision 19 Flight Deck Beast 20 Pancake Addicts Team Ram Rod Natural Disasters

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If you didn't make it this Saturday morning, remember to join us next Saturday October 1st for our free community work out! Looking forward to seeing both new and old faces!

Aliso CrossFit shared an image on Facebook

Jenn F. #alisocrossfit

CrossFit Proper shared a link on Facebook

We just paid our affiliate dues. That makes 6 years helping people improve their lives through CrossFit. It all started in a little garage and has organically grown from a passion to help other people get more out of life through breaking a sweat and lifting heavy barbells. We’ve come so far, but we’ve still got so far to go; more people to help and a whole community to positively influence. http://ow.ly/e4OF304bCwU

CrossFit No Boundaries shared an image on Facebook

Just relaxing between some push-ups. #developyourself #liftstrongandprosper #cfnbfam

Aliso CrossFit shared an image on Facebook

Airborne #alisocrossfit

CrossFit Proper shared an image on Facebook

If you're debating whether to be at the WOD this morning, Kettlebell will be there to motivate you! #DoTheHardThings

CrossFit Proper shared a link on Facebook

The WOD today is pretty awesome, take a look! http://ow.ly/lVM9304bBUQ

CrossFit Newport Beach posted an article
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Saturday: FALL PAINSTORM 400 meter Run 10 Burpees 20 Shoulder Presses 45#/35# 30 OHS 45#/35# 40 Jumping Pull ups 50 Thrusters 45#/35# 60 Box Jumps 70 Push Presses 45#/35# 80 Floor Presses 45#/35# 90 Hang Power Snatches 45#/35# 100 Air Squats 400 meter Run

CrossFit Surf City posted an article
Trojan CrossFit shared an image on Facebook

Stacey crushing front squats in today's WOD! WOD: For Time: 27-21-15-9 Row (Cal) Back Squat 95/65 Double Under Front Squat T2B Push Press

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09/23/16 DTLA-ELITE WOD... It's a spicy one folks! #DTLAElite #TrojanAthletics #TrojanCrossfit #Crossfit #Fitness #BeastBuilder #FranAsPunishment #Frantasy #Frantic #AndCindyToon #CleanAndJerk #SurvivalOfTheFittest

Trojan CrossFit posted an article
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CrossFit Hollywood posted on Facebook

Friday, Sept. 23rd WOD: A. Strength: Find 1RPM OHS B. 17 Min AMRAP of: 5 Box Jumps 24/20 (Rx+ 30/24) 10 KBS 24/16 (Rx+ 32/24) 15 Sit-Ups (Rx+ GHD)

Trojan CrossFit shared an image on Facebook

CrossFit. For anyone, and everyone. WOD 09/22/16: A) 5RM Weighted Pull up B) 5RM Weighted Push up (CHEST TO GROUND) C) 10-9-8-7...1 HSPU KBS (70/53) Weighted Push Up (45/25) #TrojanAthletics #TrojanCrossfit #Crossfit #Fitness #Warriors #WarriorsComeOutToPlay #DTLA

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#epic is right! Part A) Back Squat Party 0:00-3:00 4 reps at 70% 3:00-6:00 3 reps at 75% 6:00-9:00 2 reps at 80% 9:00-12:00 1 rep at 85% WOD: 10 min AMRAP Buy in 100 DU 5 Muscle Ups 10 Burpees #vaultcrossfit #banditnation #squats #muscleups #gymnasty #shortandsweet #burner #workout #trainhard #getonupthere #workthoserings #vannuys #shermanoaks #bestboxever