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 10/22/14

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Bench Press 5×1 at 90% 1RM

Deadlift 5×1 at 90% 1RM

21-15-9 (for time)

Sumo Deadlift #155/225

Box Jump 20/24″

HSPU ( Strict OR Deficit)

Cash Out:

3x45s weighted hollow hold ( hold weight overhead in hollow position)

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Wednesday 10/22/14: CrossFit CSA WOD

24 minute EMOM of…
Minute 1: 10/8 Calorie Row
Minute 2: 10 Thrusters 95/65
Minute 3: 10 toes to bar
Minute 4: 100m Backwards run
Repeat for total of 6 cycles (24 minutes)

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Tuesday 10/21/14: CrossFit CSA WOD

 

8 Min EMOM:

3 Position Clean with near perfect technique

High Hang

Above Knee

Ground

Short rest, then…

20 min AMRAP

15 Strict pull-ups

—-(choose a method where you can complete at least 3 to 4 reps; ring rows, thin band no kip.)

20 Step ups on to a 20″ box/platform

—-men hold 25lb plate

—-women hold 15lb plate

*Be sure to alternate legs on the up & down
Try to use the muscle of the leg on the box to complete the step-up, not momentum.

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Monday 10/20/14: CrossFit CSA WOD

 

In teams of two, with only one teammate working at a time, perform the following within 28 minutes:
6 x 100 Meter Row (Each partner rows 100m AND resets it to Zero)
50 Burpee Box Jump Overs (24″/20″)
10 Rds of Cindy (5 pull-ups-10pushups-15 squats)
6 x 100 Meter Sprint Run (50m down and back, then partner goes)
10 Rds of Cindy (advanced do Chest to bars)
50 Burpee Box Jump Overs
Max Double Unders

Your score is how many double unders you complete. It will be very difficult for most teams to even make it to the double unders.
*for the run sprints, instructor will set up cones outside 50m apart, where each teammate will run down and then return and tag their partner.

** advanced player please perform chest to bar pull-ups

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Friday 10/17/14: CrossFit CSA WOD

 

skill:
-push jerk technique

WOD
30 alt Pistols
20 C2b
30 Push jerk 135/95
20 C2b
30 alt Pistols

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Thursday 10/16/14: CrossFit CSA WOD

 

WOD
“Sissy test”
20->1
Kb swings 53/35
1->20
Burpees

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Wednesday 10/15/14: CrossFit CSA WOD

skill:
-double unders!
-double under attempts can be the scale in the workout
-Advanced can practice triple unders

WOD
5rds
20 Wall ball
15 Box jump 24″
30 Double unders
10 Push-ups

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Tuesday 10/14/14: CrossFit CSA WOD

WOD
5RM Deadlift
-take 80% for 1set AMAP
*help athletes with technique and working up slowly, should take no LESS than 5 heavy, work sets to find max
*if they find their max quickly have them get in more volume with practice sets at lighter weight

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Power WOD 10/13/14

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Back Squat 5×3

 Strict Press 3-3-3-3-3

* Use 2-5 lbs total more than last time you did these lifts

Then..

kb hell

5 rounds: 1

min kb swing

1 min plank hold

Cash out:

If you have pull ups- 1RM PUll Up ( weighted)

If you do NOT have pull ups 3 sets of banded strict

1st set- biggest band x fail

2nd set- smaller band x fail

3rd set – smallest band x fail

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Monday 10/13/14: CrossFit CSA WOD

 

skill:
-bar muscle ups
-squat clean thruster technique (“cluster”)

WOD
AMRAP in 10min
1-1, 2-2,…
Bar muscle ups
Clusters 155/105

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