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.

WOD Wednesday 2/22/17

 

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Strength:

15 Minutes to find a 5RM Floor Press

WOD:

5 rounds for time of:

30 Double Unders

20 Wall Balls

10 Ring Dips

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Power Hour 2/22/17

 

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Back Squat 2×5 at 80%

Back Squat 1- at 95%

Deadlift 5- at 80%

Deadlift 5- at 90%

Asst:

GHR x 24

3 Super sets of:

20 Alternating leg MB V up

20 BB lunge GM

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WOD Tuesday 2/21/17

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Strength/Skill:

10 minutes to build to a heavy double on each side

2-2-2-2 Turkish Get Up with DB

WOD:

Complete as many rounds as possible in 12 mins of:

20 GHD Sit-ups

10 Left Arm Dumbbell Oh Lunges, 50/35 lbs

10 Right Arm Dumbbell Oh Lunges, 50/35 lbs

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WOD Monday 2/20/17

rip

 

7 rounds, **each round for time, of:

Row, 150 m

20 Kettlebell Swings, 53/35 lbs

10 Burpee Box Jumps, 24/20 in

**Rest 3 mins between each round

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Power Hour 2/20/17

There will Be Open Gym For Power Hour on Presidents Day…

Please Make sure to have a spot at all times!!

Bench Press 2×5 at 80%

Bench Press 1- at 95%

Dumbbell Incline Bench Press 5-5, using heaviest weight per set

Asst:

3×10 Chin Up

4×10 BB Row

3×8 Dynamic push up

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MODIFIED CROSSFIT SCHEDULE FOR PRESIDENTS DAY!!! 2/20/17

Image result for presidents day pic

Quick Reminder:

CrossFit CSA will have a modified schedule for Presidents Day.

Crossfit will have 3 classes only on Monday 2/20/17…

9-11am – OPEN GYM

11am CrossFit class

12-5:30pm – OPEN GYM

5:30 pm -CrossFit class

6:30- 8:30pm – OPEN GYM

7:30 pm Foundations Class

** See CSAGYM Instagram for MMA/Krav and kids schedule modifications

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Party WOD 2/19/17

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Tag Team “HollyMan”

30 Rounds For Time:  partners alternate full rounds (15 Rounds each)

5 Wall Ball (Adv. 30/20) (20/14)

3 HSPU (adv do strict)(scale as necessary)

1 Power Clean (Adv. 225/155) Sclaes… (185/135) (135/95) (115/75) etc…

** Clean should be 1 Heavy Power Clean ie: 80-85%

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Endurance WOD 2/19/17

 

Image result for row your boat pic

5 Rounds:

Row Men 500m/ ladies 400m

rest 2 mins

Assault Bike 40 cals men*/ 30 cals ladies

rest 2 mins

 

Cash out :

100 hollow rocks

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Wod Friday 2/17/17

Image result for wall ball pictures

For time:

21 Wall Balls, 20/14 lbs

21 GHD Sit-ups

5 Bar Muscle-ups

15 Wall Balls, 20/14 lbs

15 GHD Sit-ups

5 Bar Muscle-ups

9 Wall Balls, 20/15 lbs

9 GHD Sit-ups

5 Bar Muscle-ups

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Power Hour 2/17/17

Image result for banded tricep pushdown pic

 

Strict Press 5-5-5, using heaviest weight per set

Bench Press (close grip) 5-5-5, using heaviest weight per set

Asst:

3 rounds

30 Bandy Rows

30 Bandy Tris

30 BB Curls

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Resources

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