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

click logo for more info Crossfit Kids Course
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.

Word Tuesday 6/27/17

“Grace”

30 clean & jerks  (135/95)

rest 1min

then –


3 rounds of:

15 ghd sit up

5 mu

15 box jump overs (24/20)

 

Posted in | Leave a comment

WOD Monday 6/26/17

if it doesn't challenge you

“Scotty”

Complete as many rounds as possible in 11 mins of:

5 Deadlifts, 315/210 lbs

18 Wall Balls, 20/14 lbs

17 Burpee Over Bars

Posted in | Leave a comment

Power Hour 6/26/17

IMG_7400

Back Squat 1×3 at 70%

 Back Squat 1×3 at 80%

 Back Squat 1×3 at 90%

Asst:

5-4-3-2-1 Front Squat -Building

**10 heavy russian KB swings between each set -focus on fast hips

Cash Out: 100 sit ups

** Remember to calculate 90% of 1rm and use that as your working 1rm

Posted in | Leave a comment

Endurance WOD 6/25/17

Image result for sweat quotes

3 Rounds For Time:

200 m  KB Farmers Walk (53/35)

800 m Bike

500 m Row

400 m Run

Posted in | Leave a comment

Party WOD 6/25/17

Image result for party all the time pic

Teams of 2:

WOD 1:

10 min Amrap-

200m run

Max OHS (95/65)

REST 2 MINUTES-

WOD 2:

10 min Amrap-

200m Run

Max Rope Climbes

** One person runs while the other person works for max reps

** Scales for Rope Climbs will be offered if needed 🙂

Posted in | Leave a comment

Wod Friday 6/23/17

endurance phrase

For time:

Row, 1600 m

Run, 1 mi

Assault Bike, 1 mi

Posted in | Leave a comment

Power Hour 6/23/17

Image result for barbell quotes

 

Deadlift 1×5 at 65%

 Deadlift 1×5 at 75%

 Deadlift 1×5 at 85%

Asst:

4 Rounds:

8 Squat GM

8 Reverse Front rack BB Lunges each leg

100 M KB Farmers carry

Posted in | Leave a comment

WOD 6/22/17

burpee prayer

15-12-9-6-3 reps, for time of:

Power Clean, 135/95 lbs

Burpee (Bar Facing)

Posted in | Leave a comment

WOD Wednesday 6/21/17

Image result for crossfit wod angie pic

**All reps must be done before moving onto the next movement

 

Posted in | Leave a comment

Power Hour 6/21/17

arnold-bench-press

Bench Press 1×5 at 65%

 Bench Press 1×5 at 75%

Bench Press 1×5 at 85%

5 rounds:

100 m overhead BB carry

100m reverse sled row

10 wide grip pull ups strict (band if you need to scale)

Posted in | Leave a comment

Resources

The Foodee Project