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 Tuesday 5/24/16

sweat bad ass

 

Oly Skill:

Snatch Balance

2-2-2-2-2

WOD:

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

Overhead Squat, 95/65 lbs

Toes-to-bar

Row Calories

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Wod Monday 5/23/16

med-ball-1

 

Focus: Unbroken Wall Ball Practice

10-14-18-22

Aim to do each set unbroken- rest as needed between sets

** if you break there is 2 wall climb penalty

WOD:

3 Rounds for time:

20 Ghd sit up (or abmat sit up)

10 Thrusters (95/65)

2 Rope climbs

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Party WOD 5/22/16

party time

Partner “Nate”

Complete as many rounds as possible in 20 mins of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70/53 lbs

Tag team style Round for round

SCALED VERSION:

2 GI JANES

4 HR Push Ups or HSPU scale

8 kb swings

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Endurance WOD 5/22/16

body mind

 

For time:

10 Bumper Plate Thrusters

10 Burpees

10 V-ups

10 Weighted Alt Walking Lunge With Oh Plates

Run, 400 m

8 Bumper Plate Thrusters

8 Burpees

8 V-ups

8 Weighted Alt Walking Lunge With Oh Plates

Run, 400 m

6 Bumper Plate Thrusters

6 Burpees

6 V-ups

6 Weighted Alt Walking Lunge With Oh Plates

Run, 400 m

4 Bumper Plate Thrusters

4 Burpees

4 V-ups

4 Weighted Alt Walking Lunge With Oh Plates

Run, 400 m

2 Bumper Plate Thrusters

2 Burpees

2 V-ups

2 Weighted Alt Walking Lunge With Oh Plates

Run, 400 m

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Power WOD 5/20/16

sumo dl chains

 

 SUMO Deadlift + Chain 1 Rep Max lift.

Asst:

21-15-9

Kb Swing Russian and HEAVY

Knees to Elbows

Cash Out:

2 rounds

25 weighted ghd sit up

25 weighted ghd russian twists

25 sec weighted ghd parallel hold (face up )

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Wod Friday 5/20/16

fabulous friday

 

21-18-15-12-9 reps, for time of:

Front Squat, 155/105 lbs

Kettlebell Swing, 53/35 lbs

Cash Out:

Instructors choice ABS!!!!

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Wod Thursday 5/19/16

feeling sexy crossfit meme

 

“Randy”

75 power snatches for time (75/55)

 

Cash out:

50 sit ups

50 superman back extensions

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Power WOD 5/18/16

weakness is a choice

 

Shoulder Press 3 Rep Max.

Asst:

12 min AMRAP

5 x power clean @BW

5 x Bench press @ BW

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Wod Wenesday 5/18/16

pac man ghost

“The Ghost”

6 rounds, 1 min per station, of:

Row (calories)

Burpee

Double Under

Rest 1 min

**Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

There are 4 stations 1 min per station, and a 1 min rest station for 6 rounds total score:

 

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WOD Tuesday 5/17/16

if it was easy

 

Strength:

5 RM Bench Press

WOD: 1/2 Cindy

10 Min AMRAP

5 pull up

10 push up

15 air squat

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