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.

Thursday 7/31/14: CrossFit CSA WOD

Ten sets for times of:
Run 100 Meters
2/1 Muscle-Ups
4 Push Press (115/75)
8 Burpees Over the Barbell
4 Push Press (115/75)
2/1 Muscle-Ups
Rest 60 seconds

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Power WOD 7/30/14

Find your Floor Press 3 Rep Max.

Then.. @ 85% 5×3

Asst: With DB- 5 rounds

1 min on 1 min off

Seated Shoulder Press

Cash Out:

100 Hammer Curls

200 bandy rows

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Wednesday 7/30/14: CrossFit CSA WOD

“CrossFit Games 2014 – 21-15-9 Complex”
ADVANCED-
For time:
8 deadlifts (155 / 115 lb.)
7 cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

INTERMEDIATE- (115/85)
11 DEADLIFTS
10 Cleans
11 pullups
10 Chest to bar
8 Deadlifts
7 Cleans
8 pulups
7 chest to bar
5 Deadlifts
4 Cleans
5 pullups
4 chest to bar

NOVICE- (95/65)
11 DEADLIFTS
10 Cleans
21 pullups (scale as necessary; no jumping pull-ups)
8 DEADLIFTS
7 Cleans
5 pullups11 DEADLIFTS
4 Cleans
9 pullups

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Tuesday 7/29/14: CrossFit CSA WOD

A. (groups of 2-3 to a bar)
Every minute, on the minute, for 12 minutes:
Power Clean x 2 reps
Go as heavy as possible…goal is max weight lifted over the course of the 12 minutes.

B.
Four rounds for time of:
400m run
25 Wall Ball Shots (20/14 lbs)
100 Double-Unders

(Rest 2:30; repeat for a total of 3 cycles)

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Monday 7/28/14: CrossFit CSA WOD

Sorry for the late post folks…..

 

A. 10 minutes to establish max shoulder to OH for the day

B. 11 minutes:

-5 Rope Climbs

-15 calorie Row

-25 Burpee Box Overs

-Max Shoulder to OH (60% of heaviest weight today)

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Friday 7/25/14: CrossFit CSA WOD

A. Shoulder Press 5×5

B. Against a 4 minute running clock, complete:
400 Meter Run or Row
KB Swings x Max reps (weight you can move well but not too light)
Rest 3 minutes
Repeat for a total of four sets.

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Power WOD 7/25/14

powerwod_logo

 

Posting this early due to crossfit games :)

Strict Press 6×2 at 55% of BW

Handstand Push-up 2-1-2-1-2-1,

Strict press @ 55% of BW HSPU

2= 2 kipping

1= 1 @ defecit

Cash out:

3 sets of 5-10 weighted chin ups

3 sets of 5-10 weighted dips

3 sets of 10 weighted push ups

View Gym Results (0)

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Thursday 7/24/14: CrossFit CSA WOD

PARTNER TIME TRIALS:
(you and your partner will complete several events together)

Event 1: Total squat clean weight in 4 minutes
* you choose the weight on ONE barbell, then see how many reps you both can compile in 4 minutes. (weight x reps = your score)
ex: we choose 135. X 10 cleans, score = 1350lbs
Strategize your weight and rep scheme however you like

-Rest 3 minutes

Event 2: Max double-unders in 4 minutes
*self explanatory

-Rest 3 minutes

Event 3: Max Burpee Box (24/20) overs in 4 minutes
*strategize however you want for max reps for your team; you ARE allowed to step up and over, jump up and over, or jump clear over.

-Rest 3 minutes

Event 4: Max bar muscle ups in 4 minutes
*scale as partner pull-ups

Must move in this order, but instructor can choose to stagger start points if class is large.

Place your 4 scores on the board
(ex: 2500/158/63/21)

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Power WOD 7/23/14

powerwod_logo

 

Record your best Bench Press (2 Board) 1 Rep Max lift.

Then..

5×3 @ 75%

Asst: 3x superset

strict pull ups x10

 Dips x10

View Gym Results (0)

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Wednesday 7/23/14: CrossFit CSA WOD

 

A) For time: (24 min cutoff)

50 box jumps (24 / 20 in.)
25 toes-to-bars
50 wall-ball shots (20 / 14 lb.)
25 ring dips
50 wall-ball shots (20 / 14 lb.)
25 toes-to-bars
50 box jumps (24 / 20 in.)

 

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