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Come on down tomorrow, Tuesday @ 430pm for a meet and greet with some of the Fittest people in the World of CrossFit. Help your local team, the San Francisco Fire of the newly formed NPGL (National Players Grid League), raid awareness and support as their first match approaches August 28 in Berkeley’s Haas Pavillion.! See you at CSA to meet some true legends in our sport.

CrossFit CSA posted on Facebook

MONDAY 08/11/14 WORKOUT: Lift: 1RM Jerk (Push or Split) WOD: 3rds for Time 400m run 21 kbs 53/35 12 toes to bar

CrossFit CSA shared a link on Facebook

Power WOD 7/18/14 Bench Press 3-3-3-3-3-3-3 (pregressive load) Medicine Ball Toss 2-1-2-1-21-1-2 Bench press is progressive load med ball toss 2= 2 tosses 1= 1 toss with a heavier ball Cash Out: 3x fail strict chin ups 3x fail dips 100 bandy rows ***If you do not have chin ups – 5 sets of 2 slow negatives / dips can be scaled as necessary - See more at: http://crossfitcsa.com/2014/07/18/power-wod-71814/#sthash.ueztKICV.dpuf

CrossFit CSA posted on Facebook

A. Six sets of: Shoulder Press x 2-3 reps *if you’re feeling like going for a 1RM, go for it B. Against a 4 minute running clock, complete: 400 Meter Run or Row KB Swing x Max reps Rest 2 minutes Repeat for a total of four sets.

CrossFit CSA posted on Facebook

Strength: (20 minutes; 2-3 to a bar) Klokov Clean Complex * work up to a heavy set of the following complex, and please be certain to perform complex UNBROKEN: - 2X CLEAN PULLS -1X SQUAT CLEAN (hold in bottom of squat for 2 seconds) -1X PUSH PRESS (hold in arc position 2 seconds) -1x PUSH JERK WOD: 3 rounds Run 400m 30 WallBalls 20 MedBall Cleans (full hip extension and full squat every rep!)

CrossFit CSA shared a link on Facebook

Power WOD 6/18/14 Warm Up: sled / mobility Squat 5-5-5-5-5, Bench Press 5-5-5-5-5 Asst: 3×15 weighted Good morning 100 bandy rows 100 bandy tris 100 abs Cash out: 3xF strict pull up ** We will be testing 1RM next week before moving into a new power cycle. If you started the 5×5 cycle late and would like to get a full 6 wks out of it, please feel free to go back on the blog and finish out the weeks past. If you have any questions feel free to ask me. – See more at: http://crossfitcsa.com/2014/06/18/power-wod-61814/#sthash.K7TvbzmS.dpuf

CrossFit CSA posted on Facebook

Workout of the Day In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements: 3 Rounds of: 60 seconds of Wall Ball Shots 60 seconds of Rest 60 seconds of Push-Ups 60 seconds of Rest 60 seconds of Box Jumps 60 seconds of Rest 60 seconds of Push Press (75/53 lbs) 60 seconds of Rest 60 seconds of Anchored Sit-Ups 60 seconds of Rest One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.

CrossFit CSA shared a link on Facebook

Party WOD 5/18/14 Party WOD: Team of 2 “The Sickeningly Sucky Seventy-Five” Just like the Filthy-Fifty.. but fit for two! Split up the reps however you like and get the work done. BEWARE OF PUKIE THE CLOWN! For time: 75 Box jump, (24″/20″) 75 Jumping pull-ups 75 Kettlebell swings, (53#/35# Walking Lunge, 75 steps 75 Knees to elbows 75 Push press, (45#/35#) 75 Back extensions 75 Wall ball shots, (20#/14#) 75 Burpees 75 Double unders – See more at: http://crossfitcsa.com/2014/05/18/party-wod-51814/#sthash.tXp1d4mL.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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astewart30 published the post Size Doesn't Matter on Tabata Times
From the time I was 10 years old I have been aware of my size. I have always known how much I weigh...
CrossFit KSX posted on Facebook

Tuesday's Workout Strength: 10 min EMOM 3 Deadlift @ 70% of 3RM Conditioning: 12min EMOM 3 Power cleans 155/115 5 strict pull-ups Rest 2 min: 3 rounds of: 1 min elbow plank 45 sec max supermans 30 sec Russian twist with weight 20/15 * 30 sec rest between rounds*

CrossFit Center City shared a link on Facebook

#DIDYOUKNOW that CFCC offers Custom Fit Meals? These fresh, healthy meals are a great option for weeks when you're especially busy. They offer a huge menu that rotates week to week, and there's no commitment required. Use code CENTERCITY to take 10% off your first order. If you're thinking about participating in the #cfccrecharge or are struggling to find healthy options on-the-go, give CFM a try! #nutrition #paleo #paleoish http://crossfitcc.com/a-new-option-for-healthy-convenient-eats-at-cfcc/

CrossFit Center City shared an image on Facebook

Don't forget we are holding a 2 hour introductory Strongman clinic on Sunday September 28th. Link to sign up is in the comments. Email Record at record@crossfitcc.com if you have any questions about it and remember it is open to both CFCC member and non-members!

Kristy Parrish published the post How Julie Foucher Became Julie Foucher on
Editor's Note: "How Julie Foucher Became Julie Foucher" was originally posted to the Beyond the...
WhatWouldJohnMackEat published the post Portuguese Style Littleneck Clams on Nutrition WOD
Littleneck clams are hands down my favorite seafood. I eat them raw, steamed or cooked Portuguese...
Breaking Point Fitness CrossFit Ridge Ave posted on Facebook

Tuesday 9/9/14 15 mins to work to heavy Snatch deadlift + snatch pull + snatch For time: 10 power cleans 185/125 20 burpee over bar 30 toe 2 bar 200ft farmers carry 55/35 30 toe 2 bar 20 burpee over bar 10 power cleans

CrossFit Center City shared a link on Facebook

Learn all about the newest cycle leading up to the CrossFit Total on Halloween! Deadlift and Strict Press Tuesday tomorrow! http://crossfitcc.com/workout-of-the-day-tuesday-9-9-14/

CrossFit RDU shared a link on Facebook

CrossFit Invoke shared an image on Facebook

Body Comp Challenge is in full swing. Be sure to make these next 12 weeks worth it! #cfinvoke #cfiathlete #cfibootycamp #crossfit #bodycomp #fat #relentlesslife #weighin #eatright #nutrition #goals #progress