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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

CrossFit CSA shared a link on Facebook

Endurance WOD 5/18/14 Partner SandBag WOD: 30 min AMRAP- 400 m run (together) Sandbag ladder- Each person perfroms in ladder format between each run - 1 burpee- clean-press- lunge right-lunge left 400m run -2 burpee-clean-press-Lright-L left 400m run….. and so on for the 30 min duration. How high you can climb the ladder * We have several different sandbag weights- trust me there is a right weight for everyone. So no worries- lets just have some sandbag fun eh? – See more at: http://crossfitcsa.com/2014/05/18/endurance-wod-51814/#sthash.kmPf2zfO.dpuf

CrossFit CSA shared a link on Facebook

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

CrossFit CSA posted on Facebook

warm-up general + hips, lats strength (groups of 3-4 to a bar, help change wts, etc) sumo deadlift 3RM WOD 10min AMRAP 8 alt pistols 12 v-ups 16 kbswings 53/35

CrossFit CSA shared a link on Facebook

Power WOD 3/17/14 Lift: 3RM Bench vs mini bands ** please ask an insturctor during scheduled class times for how to set bands up- also always have a SPOTTER when working with bands then.. 80% AMRAP Asst:5 rounds for time of: 10 Weighted Push-ups 10 Weighted Chin-ups 10 Weighted Dips 10 Seated Db Shoulder Press – See more at: http://crossfitcsa.com/2014/03/17/power-wod-31714/#sthash.Q216ItlO.dpuf

CrossFit CSA shared a link on Facebook

strength/ 10 min max Build to a 3RM Squat Clean Thruster (Cluster) *NO POWER CLEAN – FRONT SQUAT. Catch in the squat or as low as you can. WORK THAT POSITION! STOP AVOIDING IT! wod 3 Rounds 7/5 muscle Ups 15 Burpees to 6″ target 400m Run *exactly 90 second walking/ recovering. No lying down- NO sitting- No standing still- No bending over **Score is TOTAL TIME – See more at: http://crossfitcsa.com/2014/03/17/monday-31714-crossfit-csa-wod-happy-st-paddys/#sthash.KPQy6y9R.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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CrossFit 101 shared a link on Facebook

http://crossfit101.com/waiting-exhale/

CrossFit Los Gatos posted an article
Berkeley CrossFit posted an article
mindcoach published the post Confidence and High Intensity Performance on Tabata Times
[pullquote align="right"]Sound familiar? "You want to be confident, since you know this is critical...
Morgan Hill CrossFit shared a link on Facebook

week5 wod4 http://wp.me/p3Bc8L-jj

CrossFitOfFremont posted an article
Berkeley CrossFit posted an article
CrossFit 101 posted an article
CrossFit Potrero Hill shared a link on Facebook

WOD- Thursday, July 3 SKILL OF THE MONTH: MUSCLE-UP Weekly Homework: do this before class, after class, or at open gym to improve your muscle ups! Week 7/1-7/6/14 1. Swing Hip to Rings 3×8 2. Ring Supports 3×8 3. Ring Rows 3×10 4. False Grip Hang 2x …

CrossFit Oakland posted on Facebook

Thursday is a Recovery Day!

Max Fitness CrossFit posted on Facebook

7/3/14 Come in, work on a skill! Make up a WOD.

CrossFit Dark Element shared a link on Facebook

http://cfdarkelement.com/whiteboard/

CrossFit Dark Element shared a link on Facebook

http://cfdarkelement.com/daily-wod/

CrossFit Sweatshop posted an article
San Carlos CrossFit shared a link on Facebook

CrossFit Oakdale shared a link on Facebook

http://cfoakdale.com/2014/07/03/kevins-climb-completed/

San Carlos CrossFit shared an image on Facebook

Lots of snatches tomorrow #crossfit #snatch #fit #fitness #exercise #lift #wod #pr #crossfitgirls @mjett74

San Carlos CrossFit shared an image on Facebook

Working on our base. #crossfit #rowing #fit #fitness #wod #lift #exercise @mmaclean01

Concord CrossFit shared an image on Facebook

Welcome some new faces :-) great job tonight Courtney, John and Megan!!!

CrossFit Potrero Hill posted an article
CrossFit Mill Valley shared an image on Facebook

Worlds colliding to save lives. Juggling for Jude #poweredbymammoth

CrossFit 209 Sport shared a link on Facebook

https://m.facebook.com/story.php?story_fbid=735577119822185&id=163071317072771

CrossFit 209 Sport posted on Facebook

What will you be making for your 4th of July BBQ??? Let's hear it!! https://m.facebook.com/story.php?story_fbid=410308475776149&substory_index=0&id=271313329675665

CrossFit 209 Sport shared an image on Facebook

https://m.facebook.com/story.php?story_fbid=284606848385040&id=148284738683919 More info on knee pain!!

CrossFit 101 shared a link on Facebook

Scamper Pics are up!

San Carlos CrossFit shared an image on Facebook

Back in action #thrusters #crossfit #fit #fitness #exercise #lift #wod

CrossFit Oakdale posted on Facebook

http://www.playbuzz.com/erikw/what-crossfit-exercise-are-you

CrossFit Cypher shared an image on Facebook

It's the new planking? AM crew helds it down!

CrossFit Cypher shared an image on Facebook

It's the new planking? AM crew helds it down!

CrossFit Cypher shared an image on Facebook

It's the new planking? AM crew helds it down!

CrossFit Cypher shared an image on Facebook

It's the new planking? AM crew helds it down!

CrossFit Cypher shared an image on Facebook

It's the new planking? AM crew helds it down!

CrossFit Los Gatos shared an image on Facebook

Noon class finishing strong today! Kb's, push jerks and C2b pull ups! Oh ya ;)

CrossFit Envy shared a link on Facebook

Oops, forgot to mention, use the link to sign up and help a brother out :-P.

CrossFit Envy shared a link on Facebook

Hey everyone! Inov-8's, along with Skins and CEP compression gear, and other great gear for CrossFit.

CrossFit Modesto posted on Facebook

Just a little FYI guys, Friday July 4th. Coach Chris will be in at 5:30am for a workout and Coach Billy will be in at 9am as well! These are the only two classes for Friday, so prepare for some fun!

CrossFit Davis shared a link on Facebook

Make Coach Elliot happy and sign up for the Tommy Kono Meet coming up in August! There are sign up sheets at the gym! Talk to Elliot or any other coach for more info!

Tamalpais CrossFit posted on Facebook

July Happenings: Friday July 4th- 8 & 9am Classes only! Sunday July 6th- 9am Swim WOD at COM Kentfield Pool Sunday July 6th- Oly Strong moves to 10:15am on Sundays Tuesday July 8th- 11-11:45am CrossFit Kids starts, 2 spots left, register today! Parents WOD while your kid plays! Saturday July 12th- Crosstown Throwdown TCF vs Santa Rosa Strength and Conditioning – 11:45-2 pm at TCF, sign up on competition board located in SRB- all levels welcome! July 21st- Clarke Holland attends and dominates the CrossFit Games 2014

FTF Fitness posted an article
CrossFit Petaluma posted on Facebook

Schedule for the week of July 4th: Friday, July 4th: 10am class @ CSC only Saturday, July 5th: 10am class @ CSC only Make your way up to CrossFit Sonoma County to pick a Hero workout to complete in honor of Independence Day! The gym will be open from 10am-11:30am. Come in and throw down before a day filled with food, family, and fireworks!

Berkeley CrossFit posted an article
CrossFit 209 Sport posted on Facebook

4th of July hours 8 and 9 AM only!!

bevchildress published the post Do You Struggle With Chronic Disease? on
I live with Rheumatoid Arthritis Disease. I’ve done a pretty good job of keeping it at bay and...
mlsweezey published the post Baby Got Back: My New CrossFit Ass and Other Image Crushing Muscles on
Random Person: “um, do you workout?” Me: “No. This totally happens by accident. Strangest...
Morgan Hill CrossFit shared an image on Facebook

My awesome 7pm Metcon class workin' hard!

United Barbell shared an image on Facebook

Recognize any of these shoes?? You've got 1 day to message me (Jenny) or come and claim them or they will be donated to the needy UB Oly Shoe-less.

United Barbell shared a link on Facebook

Dare to be Great

CrossFit Modesto shared an image on Facebook

Last nights Pull Up Skill,Clinic was full as can be! We had people get their first Kipping Pull Up, we had others improve their technique, and started others on their way to getting pullups! It was great time yesterday, good work to all those who attended!

CrossFit HEALDSBURG posted on Facebook

Schedule for 4th of July weekend Thursday, July 3rd 6:00am 8:30am 9:30am 12:00pm 5:00pm Friday, July 4th 8:30am 9:30am 12:00pm Saturday, July 5th 9:00am Have a safe and happy 4th!!

South Sacramento CrossFit shared an image on Facebook

24:17 top time for the ladies for Shakira!

South Sacramento CrossFit shared an image on Facebook

Mr. Sub 20 Michael! 19:40 score to beat.

American River Crossfit shared a link on Facebook

07/02/2014 http://wp.me/sGeX1-07022014

CrossFit East Sacramento shared a link on Facebook

Today's blog post is up on the CFES Blog - [4th of July Outta The Box WOD @ Guy West]

CrossFit Envy posted on Facebook

Prehab/activation: SMR - low back / erectors 2 min Banded hamstring mobilization 2x10 glute bridges 2x10 supermans -then- 10x2 Banded Speed deadlifts Take a few minutes to find a reasonable work weight for Banded deadlifts. It will be in the 50-70% range of your best Deadlift... But use a weight that allows you to PULL FAST off the floor, and lockout fast, even with the band. Hold each lockout for a 3 count, and deload the bar between reps. Guys use the blue or red band, and girls use red. -then- 4 rounds for time: 400m run 500m row 60 double unders

CrossFit Envy posted on Facebook

Competitors Program Week 6, Day 3: 6x3 Power Cleans from the blocks @ 70-75% (at the knee or slightly above) -then- AMRAP in 10 minutes: (4,8,12...) toes to bar *unbroken 25' handstand walk after each round *if you complete the round of 24, then stop and mark the time -then- 4 rounds for time: 400m run 500m row 60 double unders

mindcoach published the post The Importance of Performance Goals on
I’ve written several posts and articles on the mental strength skill of goal setting, so this...
CrossFit West Petaluma shared a link on Facebook

Red, White, and Blue! http://blog.genesispetaluma.com/?p=2664

CrossFit Folsom Lake shared a link on Facebook

It's a new month! What are you going to do with it? These folks are making it happen! http://t.co/AJV8iYk8OR

CrossFit Davis shared an image on Facebook

June! Another great month at CFD!

Corey's Gym posted an article