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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.

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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 Amundson published the post This will allow search engines to know the importance of these keywords vis-? -vis your webpage and list consequently in SERPs? when queried for those keywords. on
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CrossFit Amundson published the post This will enable search engines to know the importance of those keywords vis-? -vis your webpage and list accordingly in Search engine results positioning? when queried for those keywords. on
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CrossFit Amundson published the post This will allow search engines to comprehend the importance of the keywords vis-? -vis your webpage and list accordingly in Search result pages? when queried for those keywords. on
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Authorities who deal in SEO (search engine optimization) are of the opinion that in order to rank...
CrossFit Amundson published the post This will allow search engines to comprehend the importance of people keywords vis-? -vis the webpage and list appropriately in Search engine results positioning? when queried for those keywords. on
Industry experts who specialize in SEO (search engine optimization) are with the opinion that in...
CrossFit Amundson published the post This will allow search engines to know the importance of people keywords vis-? -vis the webpage and list accordingly in Search page results? when queried for those keywords. on
Pros who handle SEO (search engine optimization) are within the opinion that in order to achieve...
CrossFit Amundson published the post This will enable search engines to understand the importance of these keywords vis-? -vis the webpage and list appropriately in Search results? when queried for those keywords. on
Pros who specialize in SEO (search engine optimization) are with the opinion that in order to rank...
CrossFit Amundson published the post This will permit search engines to understand the importance of these keywords vis-? -vis the webpage and list appropriately in Website positioning? when queried for those keywords. on
Authorities who specialize in SEO (search engine optimization) are with the opinion that in order...
CrossFit Amundson published the post This will permit search engines to comprehend the importance of the keywords vis-? -vis your webpage and list accordingly in Search results? when queried for those keywords. on
Professionals who specialize in SEO (search engine optimization) are in the opinion that in order...
CrossFit Amundson published the post This will allow search engines to know the importance of people keywords vis-? -vis your webpage and list consequently in Search listings? when queried for those keywords. on
Experts who deal in SEO (search engine optimization) are in the opinion that in order to achieve...
CrossFit Amundson published the post This will permit search engines to know the importance of people keywords vis-? -vis your webpage and list consequently in SERPs? when queried for those keywords. on
Industry professionals who specialize in SEO (search engine optimization) are of the opinion that...
CrossFit Amundson published the post This will permit search engines to comprehend the importance of these keywords vis-? -vis your webpage and list consequently in Search page results? when queried for those keywords. on
Industry professionals who handle SEO (search engine optimization) are from the opinion that in...
CrossFit Amundson published the post This will allow search engines to comprehend the importance of these keywords vis-? -vis the webpage and list consequently in Search result pages? when queried for those keywords. on
Analysts who deal in SEO (search engine optimization) are on the opinion that in order to rank high...
CrossFit Amundson published the post This will enable search engines to know the importance of these keywords vis-? -vis your webpage and list consequently in Search listings? when queried for those keywords. on
Specialists who deal in SEO (search engine optimization) are on the opinion that in order to rank...