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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!

CrossFit CSA posted on Facebook

In teams of two, with only one teammate working at a time, perform the following within 28 minutes:

6 x 100 Meter Row (Each partner rows 100m AND resets it to Zero)
50 Burpee Box Jump Overs (24″/20″)
10 Rds of Cindy (5 pull-ups-10pushups-15 squats)
6 x 100 Meter Sprint Run (50m down and back, then partner goes)
10 Rds of Cindy (advanced do Chest to bars)
50 Burpee Box Jump Overs
MAX Double Unders

Score is number of double unders you complete. It will be very difficult for most teams to even make it to the double unders.

*for the run sprints, instructor will set up cones outside 50m apart, where each teammate will run down and then return and tag their partner.

** advanced player please perform chest to bar pull-ups

CrossFit CSA posted on Facebook

Power WOD 10/3/14
Back Squat 5-5-5-5-5

Strict Press 5-5-5-5-5

Use only 2-5lbs more TOTAL from your last 5×5.

Then..

GHR 3xcry

GHD sit ups 3×10

GHD back Ext 3×10

If you have pull ups

3×10 weighted push up

3×10 CHIN ups ( weighted if possible)

4×25 Single arm DB Rows

No Pull Ups

5×1 Slow Negative pull up

5×1 slow negative chin up

8×1- explosive dips from bars

4×25 single arm DB rows

CrossFit CSA shared a link on Facebook

Power WOD 9/15/14 Back Squat 5×5 at 65% 1RM Strict Press 5×5 at 65% 1RM 3×20 KB front rack walking lunges If you have chin ups – 3x fail weighted If you have dips – 3x fail weighted then 5×5 weighted push ups No pull ups or dips- 8 sets of 5 second slow negative chin ups 8 sets of 5 weighted push ups 8 sets of 1 ring pull ups ( if you can) – See more at: http://crossfitcsa.com/2014/09/15/power-wod-91514/#sthash.zBasotkr.dpuf

CrossFit CSA posted on Facebook

A. Establish 5-rep max Back Squat 1 20 rep set with 60% of heaviest weight B. 15 min AMRAP of: 6 Squat Cleans (185/115 lbs) 12 Reverse Lunges (185/115 lbs) 12 Chest-to-Bar Pull-Ups

CrossFit CSA shared an image on Facebook

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

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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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