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!

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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 6/22/17

burpee prayer

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

Power Clean, 135/95 lbs

Burpee (Bar Facing)

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WOD Wednesday 6/21/17

Image result for crossfit wod angie pic

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

 

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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)

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WOD Tuesday 6/20/17

Image result for back squat quotes

Strength:

Back Squat 3-3-3-3-3

WOD:

5 rounds for time of:

Kettlebell Swing, ( go as heavy as you can go Unbroken)

1 min Plank Hold,

1 min Rest 1 min

Score is total KB Swings

**5 burpee penalty for eveytime you break the plank ( to be added up and done all at once at the  end of the workout)

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Power Hour 6/19/17

5/3/1 cycle!!!

Please DO NOT GO HEAVIER THAN REQUIRED! For the next 8 weeks you will use 90% of all 1 RM to caclulate your working percentages.

Back Squat 1×5 at 65%

 Back Squat 1×5 at 75%

Back Squat 1×5 at 85%

Asst:

5×10 Sumo Stiffy DL

5×10 Elevated front foot Split Squats (kb/db) Ea leg

100 sit ups

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WOD Monday 6/19/17

 

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OLYMPIC Skill/Strength:

Every 2 minutes for 6 minutes (3 sets)

2 reps of :Snatch Balance + Overhead Squat

Every 2 minutes for 6 minutes (3 sets)

2 reps of :Hang Squat Snatch

EMOM x 6 minutes

1 Squat Snatch

**The goal is to build in weight throughout each Emom

WOD: 5 RFT

1 Rope Climb

12 Toe To Bar

1 Rope Climb

12 Power Snatch (95/65)

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Party WOD 6/18/17

partner wod

Teams of 2 Every Letter 3 rounds EACH:

A.

10 Deadlifts, 135/95 lbs

Partner holds Plank

B.

10 Pull-ups

Partner holds Deadlift, 135/95 lbs

C.

10 Front Squats, 135/95 lbs

Partner Hangs From Pull Up Bar

D.

10 Handstand Push-ups

Partner holds Front Rack, 135/95 lbs

E.

10 Shoulder-to-Overheads, 135/95 lbs

Partner holds Handstand

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Endurance WOD 6/18/17

stay-healthy-cards8

 

In Pairs:

6 Rounds for Time:

1 mile assault bike

50 walking lunges

40 sit ups

30 push ups

  • 1 person rides a mile
  • 1 person is working on the BW movements
  • This will be 3 rounds each
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WOD Friday 6/16/17

 

Image result for sweaty quotes

Complete as many rounds as possible in 20 mins of:

Run, 400 m

25 Kettlebell Swings, 53/35 lbs

25 GHD Sit-ups

Row 200 m

 

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Power Hour 6/16/17

winne the pooh deadlift

Deadlift 1 Rep Max lift.

Asst:

2 sets for max reps-

:60 seconds of stiff leg sumo deadlifts @ 25% of max DL

rest 2 min

Cash Out:

3×10 rev hypers 3×10 + 10 sec hold GHD

sit up 3×10 +10 Sec hold GHD Back Ext

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