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 Thursday 5/5/16

muscle-ups-2

 

SKILL: Gymnastics

3 rounds

:30s L sit

rest as needed

20 hollow rocks

rest as needed

10 toes through rings

WOD:

3 Rounds For Time

Run 800m

Max Unbroken Muscle Ups

-Rest 2 min between rounds-

Scales are as follows

Chest to Bar Pull Up

Pull up

Ring Rows

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Power WOD 5/4/16

benchpress

 

Speed Bench Day

10 sets of 3 reps @ 65%

rest 1 min between sets

THEN…

EMOM x12 min

MIN 1-  2 double kb clean and jerks

Min 2- 4 dbl kb c&j

Min 3- 6 dbl kb c&j

Min 4- 8dbl kb c&j

(totals 3 rounds)

Cash out with 100 empty BB bent over rows (supine grip)

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WOD Weds. 5/4/16

Part A) Deadlift

Take 10 mins to warm up to Wod weight focusing on form

Part B) WOD:

Complete as many rounds as possible in 12 mins of:

1 Deadlift, 275/185 lbs

1 Box Jump Over

1 Toes-to-bar

2 Deadlifts

2 Box Jump Overs

2 Toes-to-bars

3 Deadlifts

3 Box Jump Overs

3 Toes-to-bars

4 Deadlifts

4 Box Jump Overs

4 Toes-to-bars

5 Deadlifts

5 Box Jump Overs

5 Toes-to-bars

>>>etc…..etc…..

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WOD Tuesday 5/3/16

wod grief

 

Thought there might be several of us that can relate,lol!

1) Lifting:

10 mins to work up to a heavy 3 rep Thruster

2) WOD:

“ANNIE”

(8 Min time cap)

50-40-30-20-10 reps of:

Double Under

AbMat Sit-up

–Rest 2 minutes–

“JACKIE”

 Row, 1000 m

50 Thrusters, 45/35 lbs

30 Pull-ups

 

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Wod Monday 5/2/16

Want to know 9 Fun Facts About CrossFit?  Check out this link…

http://www.huffingtonpost.com/2014/02/06/crossfit-facts-didnt-know_n_4732914.html

SKILL: Handstand Push Up

*take 10-12 minutes to work technique

WOD:

10-9-8-7-6-5-4-3-2-1

Hang Power cleans (95/65)

3-3-3-3-3-3-3-3-3-3

HSPU

1-2-3-4-5-6-7-8-9-10

Bar Facing Burpee

EXAMPLE:

10 Hang power cleans

3 hspu

1 Bar Facing Burpee

then

9 Hang power cleans

3 hspu

2 bar facing burpee

etc….

 

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Power Wod 5/2/16

 

 

Anderson Squat 3 Rep Max

* this is a “bottom to top” squat (you start a the bottom)- set up pins around hip height inside of the rack and rest the bar on them- you can also use jerk blocks to acheive this set up.

80% amrap

Then..

5 rounds (not for time)

1 yolk walk 100m

2 prowler push/rope pull back

10 stone to shoulder or D ball over shoulder

(stone can be substituted with a heavy slam ball or sandbag)

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Party WOD 5-1-16

partner wod

 

FOR TIME:

*one person working at a time

200 Double Unders

100/80 Cal Row

100 wall ball shots 20/14

100 OH Lunges 45/25

60 burpees to your plate

60 V ups

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Endurance WOD 5/1/16

running-events

 

Hinshaw Inspired Wod

5x (100m run- rest 1 min- 100m run)

Rest 2 minutes between sets

3x (400m run- rest 1 min- 400m run)

Rest 2 minutes between sets

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Power WOD 4/29/16

deadlifts-big-muscles

 

Banded Deadlift 5 rep max lift.

80%

amrap then..

accumulate 100m BB Lunge GM

emomx10

odd=10 assault bike cals

even=10 v ups

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WOD 4/29/16

Skill:

Pull ups, chest to bar pull ups

drills, positions ,and scales

WOD:

5 rounds for time of:

7 Front Squats, 155/105 lbs

7 Chest-to-bar Pull-ups

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