CrossFit CSA is a passionate community of coaches and members who believe fitness is about one thing, RESULTS! A certain type of result, to be more specific. Measurable, observable, repeatable results. Working out shouldn’t waste your time and life is too short to not have fun while your doing it! No matter what the reasons are that bring you to CrossFit CSA, whether your looking to lose weight, feel better and improve your overall heath, or your looking to get “Bigger, Better, Faster, Stronger” or you just want to look better naked, CSA has got you covered!

UPCOMING EVENTS

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Combat Sports Academy CrossFit CSA is a division of The Combat Sports Academy (CSA). CSA is located in Dublin, CA and is the most comprehensive Combat Sports Training Center in Northern California featuring programs in all major aspects of Self Defense, Fighting and Fitness. We've brought together some of the best trainers in the world, specializing in Krav Maga, Muay Thai, Brazilian Jiu Jitsu, Boxing, Wrestling, and CrossFit, all under one roof.

Wod Wednesday 9/28/16

body mind

With a Running Clock-

BUY IN:

Run 1 Mile

-rest 2 minutes-

Complete as many rounds as possible in 12 mins of:

1 Power Clean, 135/95 lbs

1 Ring Dip

2 Power Cleans

2 Ring Dips

3 Power Cleans

3 Ring Dips

4 Power Cleans

4 Ring Dips

5 Power Cleans

5 Ring Dips

6 Power Cleans

6 Ring Dips

7 Power Cleans

7 Ring Dips

8 Power Cleans

8 Ring Dips

9 Power Cleans

9 Ring Dips

10 Power Cleans

10 Ring Dips

ETC >>>ETC>>>>>ETC…….

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Power Hour 9/28/16

lifting success

Bench Press 5×2 at 85% 1RM

Weakness Asst:

2×1 @ 90% Close Grip Bench

2×4 @ 80% Pause Bench 1″ off chest

Then…

Strict Chin Up 3xfail

Reverse DB Fly 3×10

DB Rows 3×10 each arm

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WOD Tuesday 9/27/16

Stuffed Egg preparation

Guacamole Stuffed Eggs

Just thought I’d share!! Ive had these and they are awesome!! Packed with protein and all the good fat and fiber- what more could one ask for !

Strength:

Thruster

3-3-3-3 (build to heaviest set)

WOD:

20 min AMRAP

5 chest to bar

10 hand release push up

15 thrusters (45/35)

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WOD Monday 9/26/16

you don't need a fancy gym

SKILL:

10 min EMOM 2 ttb+1 pull up+ 1 c2b

** Must be unbroken

WOD:

4 rounds for time of:

10 Burpee Box Jump Overs, 30/24 in

8 Shoulder-to-Overheads, 155/105 lbs

80 Double Unders

100m Farmer carry – bumper plate, 45/25 lbs

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Power Hour 9/26/16

shut up and deadlift

 

Deadlift 8×3 at 70% 1RM

** Please calculate percentages off of 95% of your actual max

Weakness Asst:

2×5 @ 75% Pin or Block Pull

2×8 @ 65% Defecit DL 2″

Then..

100M BB Lunge/GM

100M DBL Font Rack KB Carry (elbows up)

100M Backward Sled Drag (heavy)

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Endurance WOD 9/25/16

PushLimits

 

Row 200m

Run 200m

-rest 2 min-

Row 500m

Run 400m

-rest 4 min-

Row 1000m

Run 1 Mile

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Party WOD 9/25/16

Mr Bean Partner pic

 

Teams of 2:

Min 0-15

3 Rounds, 21-15-9

OHS (95/65)

Burpees

Min 15-30

3 Rounds

Run 400m ( 200m each)

20 box jumps (20/24)

20 wall ball (20/14)

Min 30-45 (or for time if quicker)

60 clean and Jerk (95/65)

60 Snatches (95/65)

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WOD Friday 9/23/16

ScottMorrisonHero_th.jpg

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

WOD: “Morrison”

50-40-30-20-10 reps, for time of:

Wall Ball, 20/14 lbs

Box Jump, 24/20 in

Kettlebell Swing, 1.5/1 pood

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Power Hour 9/23/16

if it was easy

Back Squat 8×3 at 70% 1RM

Weakness Asst:

2×5 @75% Front Squat

2×3 @ 65% Pause @ parallel Back Squat

Then..

3×15 BB GM

3×15 BB Alt Rev Lunges

3x Cry Rev Hypers

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WOD Thursday 9/22/16

hspu scale

SKill: HSPU Kipping Technique

21-15-9 reps, for time of:

Double Under

AbMat Sit-up

Handstand Push-up

Ring Dip

Hand Release Push-Up

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Resources

The Foodee Project