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 WOD 2/27/15

powerwod_logo

Push Press 10 sets of 3 reps at 60% 1Rm

Front Squat 10 sets of 2 reps at 60% 1RM

Friday is a Speed day- All reps should be for speed in your lifts

Asst:

Pendlay Row 2-2-2-2-2 (progressive load)

Wall Ball 2-1-2-1-2

2= unbroken for height 1= heavier ball for height

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Friday 2/27/15: CrossFit CSA WOD

Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
115-lb. deadlifts, 10 reps
115-lb. snatches, 5 reps

Workout 15.1a
6 minutes to find 1-rep-max clean and jerk

Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.

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Thursday 2/26/15: CrossFit CSA WOD

EMOM x 20:
odd: (7 SDHP + 7 Back Squats) @ 95/65
even: 7 Wall Balls + 7 Box Jumps

Scale accordingly to get 14 reps in per minute.

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Power WOD 2/25/15

baby bench Bench Press 5 Rep Max.

Asst:

1) Death by Dips

2) Death by Strict Pull up

3) Death by strict DB Press

Start a clock and do 1 dip. At the top of the next minute do 2 dips. Each minute add another rep until you cannot finish the set in 60 seconds. When you fail move on to the next movement in the next minute…beginning at 1 rep.

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Wednesday 2/25/15: CrossFit CSA WOD

For time: Hill Run

Run to Hill.
Run up Hill.
Keep going til it spits you onto street.
Run back to gym.
Enjoy fitness.

*Or you can perform Tuesday’s WOD if you missed it.

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Tuesday 2/24/15: CrossFit CSA WOD

JUDGING PRACTICE: All Tuesday Participants will judge reps and be judged. EVERY class will have two heats. Even if you’re not signed up for the Open, I want you to have the experience so you can either practice being comfortable being on both sides of a judged workout.

12 min AMRAP of:
25 Cal row
30 Burpees to a 6″ target
35 Situps
40 Pull-ups
45 Hand Release push-ups
Max Double Unders
*Score is total reps.

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Monday 1/23/15: CrossFit CSA WOD

Front Pause Squat (5 second hold at bottom of rep)
7-7-7-7-7

Workout 14.3

Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

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Power WOD 2/23/15

stay strong

5RM Box Squat.

* use a box that puts you at a parallel squat

Then-

12 min Amrap

10 Front rack walking lunges 135/95

10 Supine ring rows

10 Ball Slams 50/30

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Party WOD 2/22/15

lets party

Teams of 3

15 min AMRAP

A) run 200m

B) 3 Rope Climbs

C) 10 Burpee Box Jump Overs

** A runs while B and C work on the couplet- When Runner is back players rotate stations

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Endurance Wod 2/22/15

endurance

Tabata Row (calories)

Tabata AbMat Sit-up

Tabata Air Squat

Tabata Kettlebell Swing

Tabata Push-up

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

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