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CrossFit CSA posted on Facebook


Stiff Leg Deadlift
4reps x 10sets

20 RM Bench Press

*You can work on these lifts in groups of 2-4, simultaneously.

CrossFit CSA posted on Facebook

Power WOD 2/20/15
Bench Press 5×1 at 50%

Bench Press 5×1 at 60%

Bench Press 5×1 at 70%

5×3 weighted pull up

5×5 weighted dips

100 slingshot push ups

Row 3x100m all arms -set damper at 7 or above

CrossFit CSA posted on Facebook

bar-facing burpees
OHsquats 95/65

speedy deadlifts
15x3reps at 70% ; rest as needed between sets but reps need to be FAST

2 Ways To Bulletproof the Freestanding Handstand
Similar to getting the muscle up or the perfect snatch, the infamous freestanding handstand is another “holy grail” of movement in the CrossFit World.
The following is a post by Breaking Muscle.
The handstand is a symbol of body integration and impressive control. But one of the hardest parts is learning how to do it unsupported, with good technique. In order to improve, focus on basic progressions and the minute details that will add up to big changes.
Two steps that will accelerate your learning process are:
1. Use the frogstand position to sharpen the strength and control in your fingers.
2. Build up slowly to a freestanding handstand by kicking up gradually, legs scissored.
The frogstand is an excellent bodyweight hold to hone your fine motor skills. To perform the frogstand:
1. Sink into a deep squat and place your palms on the ground in between your feet, so that your triceps press against the insides of your knees.
2. When you push your feet off the ground, learn to use your fingers and wrists to manipulate the pressure and stay in the hold. This rudder-like use of your hands will be key in the freestanding handstand.
To begin the true handstand:
1. Place your palms on the ground again, arms fully extended.
2. Instead of haphazardly kicking up, first swing one leg like a pendulum, keeping it straight. You want to fall short rather than overshoot and land on your back. Keep your legs scissored apart – you’re still trying to find balance in this step.
3. Aim to progressively get closer and closer to the vertical position, but with your legs still apart.
When you are fully upright, use your fingertips to keep your balance as you slowly move your legs together. By this point, you will have learned vital skills that will make your hard-earned handstand bulletproof.

CrossFit CSA posted on Facebook

SDHP 135/95

(do WOD first; strength after)

60% of 1RM strict press
do 8 press + 8 push press x3sets

CrossFit CSA posted on Facebook

End 2014 with a bang!
Split 365 reps between exercises
Each exercise must have 1 rep
For Time:
x – Power Cleans (95/65)
x – Rowing for Calories
x – Back Extensions
x – KB Swings
x – Box Jumps
x – Snatches (95/65)
x – Push Press (95/65)
x – Jump Lunges
x – Rope Climbs (worth 10 Reps a piece)
x – 200m Run (Worth 20 Reps a piece)

“Have fun with this one guys. Thank you for making this year the best one yet here at CSA. The coaches and staff truly love what we do. This is a very cool thing we’re all a part of. It’s a rare deal to be a part of such a close-knit community in this world. So many folks don’t get the opportunity to improve the quality of their lives by being around so many quality people that make each other smile, and re-enforces a healthy lifestyle. True friendships, relationships, have sprung from this place. Embrace these times, they will not last forever. I appreciate all the time Ive spent at CSA, and I will until the end. I hope you are able to do so as well.”

CrossFit CSA posted on Facebook

Power WOD 12/15/14 Please remember if you followed the last cycle- +5 lbs to all upper body lifts 1rm and +10lbs to all lower body lifts and re-calculate your 90% number. Use that new number as your 1RM to calculate all percentages for this cycle. Squat 5 reps at 65% Squat 5 reps at 75% Squat 5+ reps at 85% ** last set is 5+ ( as many reps as possible) Asst: 100 bandy leg curls 50 db split squats (50 each leg) GHD sit ups – See more at:

CrossFit CSA posted on Facebook

Party WOD 12/14/14 Party WOD 12/14/14 Posted on December 14, 2014 by jessica Teams of 4 1) Buy in 5:00 min Burpee Relay 1 person works at a time- next rep cannot start until team mate claps hands above head. REST- 2:00 2) Santa Smack Down Finale Guys go first 21 deadlifts each 275/185 – 185/145 15 box jumps each 30/24 -24/20 18 muscle ups – scale is 5 toes thru rings= 1 mu ** mu can be split up however you like *** when guy pairing clears a station ladies can start that station but must complete their share of reps before partner goes. – See more at:

CrossFit CSA posted on Facebook

Endurance WOD 12/14/14 Endurance 12/14/14 Posted on December 14, 2014 by jessica 40 min EMOM ODD:Row Cal (20/15) EVEN: 1 Round Cindy NOTE: Very few people have made it htrough the entire 40 mins. If during your warm up you realize the amont of work is not sustainable then scale it to something wich will still be extrememly hard, but possible. FOR EXAMPLE: Scale the row to 15/12. If that is not enought scale it more. If the round of Cindy seems impossible then modify those reps from 5-10-15 to 3-6-9 IF you are RX and fail before the 40 minute mark use a scale to finish. – See more at:

CrossFit CSA posted on Facebook

Thanksgiving Schedule 11am class only! There will be some Open gym time Afterward rot those interested. I honestly cannot commit to a specific workout due to not knowing how many people show up. However, here are some facts you can expect to see: 1) It will be an individual workout. A partner workout will be Friday. 2) It will involve running and some bodyweight movements, so bring your sneakers. 3) It will be fun. See y’all tomorrow morning. And Happy beginning to another Holiday season!

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NameCrossFit CSA
OwnerWill Blaker
Address6207 Sierra Court
Dublin, CA 94568

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dinah published the post Roasted Root Vegetables on Nutrition WOD
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CrossFit Roseburg shared a link on Facebook

Level 1 Every 2 minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 10 reps *Set 2 – 10 reps *Set 3 – 8 reps *Set 4 – 8 reps *Set 5 – 6 reps *Set 6 – 6 reps Add weight every set. Every 3 minutes, for 15 minutes (5 sets) for times: Row 250/200 …

CrossFit Roseburg posted on Facebook

We are looking for 5-7 people who would be interested in babysitting for a membership. We have all of our evening times filled and are looking to offer daycare, free of charge to our members, during our 8:30/9:30 am classes. If you or anyone you know would be interested please pass on the word. Please send a resume or any questions to Once all the resumes are in we will email everyone back and set-up a small little interview. We are also looking for 1-3 people who would be interested in doing some cleaning for a membership. We already have a small team of cleaners and just need to add a few more people. If interested follow the same directions stated above. Thanks, Dave

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CrossFit Roseburg posted an article
luckytamm published the post Why Every Athlete Should Participate in the CrossFit Open on Tabata Times
Well, it's that time again. Open Season is here. For some, it came too quickly. For others, it...
CrossFit Portland posted an article
CrossFit Southwest Portland shared an image on Facebook

WarmUp Row 600m BandyHam+QuickHip 3 Rounds 10 WallSquat 10 RingRow WarmUp BackSquat 2x Wall plank :30sec Goblet squat hold bottom :30sec 1) EMOM8 BackSquat x 3 reps @75% of 1RM 2) AMRAP12 9 DeadLift 155/100# 12 HR PushUp 15 BoxJump Cool RestWalk 200m / Couch / Roll Time to sign up folks! Register at Weekly Open Wods will be offered Fridays at 4:30 & 5:30pm and Sundays at 3pm for those officially competing. Talk to Coach Steve to see if the Open is right for you. Scaled and RX division, Masters. See where you are at and compare your self from last year and next year.

CrossFit Pearl District posted an article
CrossFit Southwest Portland shared an image on Facebook

Nice work today taking care of Elizabeth evening crew!

Mahoney CrossFit shared a link on Facebook

Wednesday Deloading Feb 25thwods/all-tiers-options

Mahoney CrossFit shared a link on Facebook

Tuesday Deloading Feb 24th/wods/all-tiers-options

CrossFit the Den shared a link on Facebook

It's that time of year again!!!!

CrossFit Prineville posted on Facebook

Hey CFP the open is here and the first workout will be released Thursday!!! We will be doing the workout officially for an open score Thursday evening classes. Get signed up and get that judges course complete if you haven't already.

CrossFit the Den posted on Facebook

Hey Den Crew! We are fast approaching the First Open Wod of the 2015 Season!!! I need to know who is available to Volunteer/Judge! Friday night, judges need to be present at 5:30!

Rogue Valley CrossFit shared a link on Facebook

New shirts will be in Friday or Monday! If you ordered one we are planning on running your card on file unless you tell Jake otherwise.

Rogue Valley CrossFit posted an article
CrossFit A.P.E. posted on Facebook

Are you signed up for the Crossfit Open? Sign up now under Crossfit A.P.E

Central Oregon CrossFit shared an image on Facebook

Get signed up! :)

CrossFit X Factor posted an article
dinah published the post Paleo Crock Pot Beef Tips with Quinoa on
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dinah published the post Nutty Cherry Chia Energy Bites on
These little energy bites are so tasty I couldn't stop eating them so I put them in snack bags, two...
CrossFit Southwest Portland shared an image on Facebook

Tuesday: Warm up/mobility = see board Power Elizabeth 21-15-9 reps of: PowerClean 135/95 pounds Ring dips Regular schedule today folks!

CrossFit A.P.E. posted on Facebook

We are a sanctioned affiliate that will be judging for any of those that have signed up for the 2015 CrossFit Open. If you haven't registered yet it starts tomorrow!

CrossFit Portland shared a link on Facebook

Do you know why the rope keeps hitting your feet? Or why your kipping pull-ups feel so “wonky” when others can bust out dozens of smooth reps? Or how to make performing single leg squat go from an impossibility to a reality? These workshops will provide the tools to start addressing those problems!

CrossFit Portland posted an article
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Telegraph CrossFit shared a link on Facebook

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Tuesday, 2/24/2015 Warm up; 2 rounds at a warm up pace -Run 400m or Row 500m -10 GHD Sit Ups -10 Push ups -5 Pull ups -15 Air Squats Strength: In WOD WOD: 3 Max effort Rounds EACH for time: -15 Clean & Jerks 135# / 75# -Sprint 100m -5 Burpees Rest 5 minutes between rounds Post time for each round.

Beaverton CrossFit posted on Facebook

Please keep in mind during the Open that Thursdays will be "recovery" only, no make up WODs....You will want to be fresh for Fridays....thanks and cheers. You can come in on Sat/Sun and get some training in as well...

CrossFit All Terrain posted an article
CrossFit A.P.E. shared an image on Facebook

Rohan can't wait to start working out! Looking at dad, Ripple, in the far back.

CrossFit A.P.E. shared an image on Facebook

Happy Birthday to Erin (Pablo's wife)! Erin comes in to workout out in the mornings. We all hoped you had a wonderful day, Erin!

CrossFit A.P.E. shared an image on Facebook

Great way to start the week off with a little heavy bench press and some fast sprints on the rower. Also congratulations to Mark Mathews for completing his first WOD today after he started 3 weeks ago. GREAT JOB MARK!

CrossFit Grants Pass posted an article
Telegraph CrossFit shared a link on Facebook

Don't Forget to sign up! 2015 CrossFit Open begins this week!

Eugene CrossFit posted an article
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Beaverton CrossFit shared an image on Facebook

Let's all welcome our newest full-time member Chris Pearcey to the gym. He will mostly be around the 8:45am and 11:30am.

CrossFit 101 shared a link on Facebook

Please enjoy more pictures from our Year of the Goat competition, take by Frankie, Cathy Dong's Husband. Thank you Cathy & Frankie!

Arena Ready CrossFit shared a link on Facebook

Thank you, Lisa, for your perspective. The Open is 3 days away!

CrossFit Train shared an image on Facebook

CrossFit Cypher shared a link on Facebook

"This workout is killing me. I’m not elite. I’m not even average. I am the everyday athlete struggling to get fit. I try my hardest and need to scale many workouts. I work out with everyone from the firebreather to the rookie and the vast majority of us that lie somewhere in between. I find inspiration in everyone."

dinah published the post Slow Cooker Smoked Ham on
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Meet Your Coach Contact!

alisonmcconnell published the post Bad-Ass Mamas: How to CrossFit While Pregnant on
by Alison L. McConnell CrossFitter. Mom-to-be. A glance around any established CrossFit box...
Berkeley CrossFit posted an article
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