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 4/24/15

power hour

 

Back Squat 10×2 at 60% 1RM

***Focus on FORM AND SPEED! Rest no more than 1 min between sets

Asst: EMOM 20 min

ODD- 50′ Burpee Broad Jump

EVEN- 7 Strict Pull Ups ( or 7 banded strict pull ups- use lightest band possible)

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Friday 4/24/15: CrossFit CSA WOD

 

Part A)
Work up to a moderately heavy Snatch weight, then…
10 min EMOM of: 1 Snatch
*Pay special attention to your foot work, getting as tall as you can in your pull, throw the weight to lockout every time.

Part B)
3 rounds for time:
10 OHS (135/95)
50 Double Unders

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Thursday 4/23/15: CrossFit CSA WOD

4 Rounds for time; 1:00 rest between rounds:
14 Toes to Bar
7 Thruster 135/95
400m Run

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Power WOD 4/22/15

strongman

 

Strict Press 10 Rep Max.

Asst: Tabata Stlye- 4 min total each station

BB Bicep Curl (45/35)

Ab Mat Sit Up

Bandy Tri’s

Cash Out: 5-5-3-3-1-1 Weighted Strict pull up

OR Super set x5 1 Slow negative Pull up+ 10 DB rows (heavy) each arm 1

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Wednesday 4/22/15: CrossFit CSA WOD

Workout of the Day

Part A) 1-Rep Max Deadlift
Part B) 5 sets x 3 reps @ 80 %
Part C) 7 min max Burpees

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Tuesday 4/21/15: CrossFit CSA WOD

AMRAP TRIALS!

You’ll perform each one of these trials together. If there are larger classes, the instructor will begin a group at different stations.

1. 3 min of Max Pull-ups
2 min rest
2. 3 min of Max Push-ups
2 min rest
3. 3 min of Max Box Jumps (20/16)
2 min rest
4. 3 min Max Row for meters (10m = 1 rep)
2 min rest
5. 3 min Max Lunge steps (25/15)

 

*Score is total reps

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Monday 4/20/15: CrossFit CSA WOD

A.
Five sets of:
5 second-Pause Front Squats x 3 reps
In 5 sets, Build to a very tough set of 3; Rest as needed between sets

B.
Work for 2:30, rest :30; repeat for a total of 5 sets (14:30 total)
Sprint 200m
Max Wall Balls 20/14

*Score is total WallBalls completed

C. CASH OUT
50 GHD Sit-ups
+
50 Hip Extensions (Keep back stiff, dont roll it)

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Power Hour 4/20/15

max effort

Back Squat 10 Rep Max.

Asst: 2 Rounds

1 min MAX DB thruster (50/30)

Rest 1 min

1 min MAX Dynamic Push Up

Rest 1 min

1 min MAX Ball slam (40/20)

Rest 1 min

1 min MAX Burpee Box Jump (20/16)

Rest 1 min

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Party WOD 4/20/15

partner wod

Teams of 2

20 Min AMRAP

Relay Style – you go- I go

Rep Scheme is 3-6-9-12-15-18-etc. adding 3 reps each round

Burpee Box Jump 20/24

Squat Clean 155/105

 

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Endurance 4/19/15

endurance phrase

 

Teams of 2

One partner does the run while the other does the work station- when both have completed the run and the work they move to the next station of run and work.

3 Rounds for Time

1) Wall Ball- Run 100m

2) Burpee- Run 100m

3)Plank- Run 100m

4) Double Unders- Run 100m

5) KB swing- Run 100m

6) Wall Ball sit up- Run 100m

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Resources

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