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.

Power Hour 7/25/16

what wont kill you

 

Squat 1×3 at 70% 1RM
Squat 1×3 at 80% 1RM
Squat 1×3 at 85% 1RM
Squat 1×3 at 90% 1RM

Rest as needed between sets.

Asst:
12 min EMOM
3 back squats @70%

Cash Out:
1 min plank/ rest 1 min / 1 min plank
rest 1 min
20 med ball twist/ rest 1 min/ 20 mb twist
rest 1 min
25 sit ups/ rest 1 min / 25 sit up

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Wod Monday 7/25/16

if it doesn't challenge you

 

Spend 10-12 minutes on shoulder mobility

WOD:

For time:

20 Thrusters, 95/65 lbs

10 Burpees

20 Hang Cleans, 95/65 lbs

10 Burpees

20 Front Squats, 95/65 lbs

10 Burpees

20 Push Press, 95/65 lbs

10 Burpees

20 Overhead Squats, 95/65 lbs

10 Burpees

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Endurance WOD 7/24/16

med-ball-1

 

Med Ball Mania

20 min AMRAP

10 Med ball cleans

10 med ball sit up

10 med ball push up

10 med ball russian twist

10 cal bike or  20 cal row (whichever is open and available)

PSYCH!!!!

Fight Club is happening instead 🙂

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Party Wod 7/24/16

party time

 

Teams of 3 -4

Complete as many reps as possible in 20 minutes of:
Each athlete performs as a relay:
9 burpee box jumps, 20 inches
9 squat cleans, 155 / 105 lb.
Then, each athlete performs as a relay:
12 burpee box jumps, 20 inches
12 squat cleans, 155 / 105 lb.
Then, each athlete performs as a relay:
15 burpee box jumps, 20 inches
15 squat cleans, 155 / 105 lb.
Etc., adding 3 reps to each exercise, each round

Masters (135/95)
Scaled (115/75

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Power hour 7/22/16

Deadlift
4@60%
4@70%
4@75%
4@80%

Then-
10 min Emom
2 deadlifts @60%

Cash out :
Reverse hypers 3xcry
Accumulate 3 min of a weighted plank hold

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Wod: Friday 7/22/16

rowing technique
-breakdown of basic rowing mechanics
Then with a partner, accumulate as many meters as possible in 4minutes, rotating every 10 pulls. Pull hard!!
AMRAP in 18min
100m lunge
200m run
50 double unders
200m backwards run

 

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Thursday 7/21/16 Mobility Cancelled

Please note that Mobility Thursday 7/21/16

will be cancelled due to the Crossfit games.

Thank you for your understanding at this time.

Mobility will resume again on Tuesday

7/26/16.

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Wod: Thursday 7/21/16

front squat
5RM
then take 80% for 1 set AMAP

accessory:
4rds not for time
100m sled drag + kb farmer carry
15 Russian kb swings 70/53
10 ab wheel with bb
10/10 lateral step ups 24/20”

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Power Hour 7/20/16

** again please use 90% of 1rm to calculate all percentages!

bench press

4@60%

4@70%

4@75%

4@80%

emom x10

3 bench presses @60%

cash out:

50 hammer curls

50 seated bandy rows

50 push ups

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Wod: Wednesday 7/20/16

Technique: snatch and muscle up

 

wod: Adios Amigos (2016 masters Wod)

12-9-6

snatch (ascending weight each round)

muscle up

Men- 135-155-185

Women- 95-105-125

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Resources

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