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.

Friday 5/22/15: CrossFit CSA WOD

Capoot

For time:
100 push-ups
Run 800 meters
75 push-ups
Run 1,200 meters
50 push-ups
Run 1,600 meters
25 push-ups
Run 2,000 meters

Post time to comments.

Capoot_th.jpeg

Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations. Capoot is survived by his wife, Jennifer; three daughters, Jillian, Jamie and Justine; mother, Beverly Sue; brother and sister-in-law, Louie and Susie DeCarlo; and several other family members. He is preceded in death by his father, Lowell Jesse Capoot.

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Thursday 5/21/15: CrossFit CSA WOD

A) Power Snatch
5-5-5-3-3-3-1-1-1
Building in weight each set

B) 15 min AMRAP
100m Sprint
10 Power Snatch 75/55
5 Over/Unders

*Over/unders can be performed with a PVC placed on a 24/20 box and secured with a sandbag or weight, so you can use two PVC pipes per box, on either side, to facilitate larger classes.

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Wednesday 5/20/15: CrossFit CSA WOD

A) Start 0:00
15 Clean & Jerks
5 muscle ups
12 Clean and Jerks
4 Muscle ups
9 Clean & Jerks
3 muscle ups

B) Start at 15:00
10 min EMOM of:
odd: max double unders
even: 8 Alternating Dumbell Snatch

*In Large classes; half the class can begin with section B first
**If you have ring dips, consider a jumping muscle up as a scale.

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Power WOD 5/20/15

stay strong

 

Bench Press 3×4 at 75% 1RM

Asst; Asst:

6 Rounds

2 Rope climbs

10 Dips

20 double unders

-rest 1 min-

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Tuesday 5/19/15: CrossFit CSA WOD

A) 10 mins
Handstand Hold/ Handstand Walk practice

B) For time:
21 Pull-ups
21 Wallballs 20/14
20 Hollow Rocks
15 Pull-ups
15 Wallballs
20 Hollow Rocks
9 Pull-ups
9 Wallballs
20 Hollow Rocks

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Monday 5/18/15: CrossFit CSA WOD

A.
Overhead Squat
5×5
*find a challenging weight. Stick with it all 5 sets

B.
For time ( 16 min cut-off)
80 Calorie Row
80 Burpee Box Jump Overs
*Every 10 reps you must complete 1 rope climb

(Large classes will begin in heats)

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Power WOD 5/18/15

strength meme

Back Squat 3×4 at 75% 1RM

Asst:

Complete 6 rounds:

10 sandbag to shoulder or stone to shoulder (heavy)

50 yd Prowler Shuttle – (2×45 plates men) (1×45 plate ladies)

*Push prowler  25 yards and then back to the starting line.

**You can sub, sprint 100 yard shuttle (50 yards out and back) for prowler 

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Party WOD 5/17/15

teamwork

Regional FUN!

Teams of 4

30 cal row – DL Hold 315/205

30 HSPU – HS Hold

30 Toes To Bar – Bar Hang

50ft Axle Bar OH Lunge 155/105

CASH OUT: 16 rope climbs

** Scale as necessary-

** This is done in a waterfall style- The last person does not have to do any static holds

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Endurance WOD 5/17/15

endurance

2x -Run 800m + 25 Jumping Lunges

rest 1:1

2x – Run 400m + 25 burpees

rest 1:1

2x – Run 200m +25 Air Squats

rest 1:1

2x – Run 100m + 25 Sit Ups

rest 1:1

** Each interval is performed 2 times with a rest 1:1 ratio

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Power WOD 5/15/15

deadlifts-big-muscles

 

Deadlift 3×5 at 70% 1RM

Asst:

EMOM 12:00

10 Russian KBS  

20 Double Unders

*KB weight should be as heavy as possible.

** these are NOT alternating- both movements should be completed within each minute.

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