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

click logo for more info Crossfit Kids Course
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 Hour 7/29/16

weights before dates

 

Deadlift 1×3 at 70%

Deadlift 1×3 at 80%

Deadlift 1×3 at 85%

 Deadlift 1×3 at 90%

Asst:

12 min EMOM

3 deadlift @70%

then..

2×10 weighted step up

Core:

1 min v up /1 min rest/ 1 min v up

rest 1 min

1 min leg raises/rest 1 min/ 1 min leg raises

rest 1 min

35 super mans/ rest 1 min/ 35 supermans

rest :30 sec

2 minutes of sit ups

Posted in | Leave a comment

Wod: Friday 7/29/16

excersize to be fit

 

SKILL:

L-Sit Party

Accumulate 2 minutes in an L-sit

stack 45# plates under feet- if feet touch time stops

WOD:

Complete as many rounds as possible in 20 mins of:

5 Muscle-ups

10 Thrusters, 135/95 lbs

20 GHD Sit-ups

30 Overhead Walking Lunges, 45/25 lbs

40 Double Unders

1 Prowler Push, 135/95 lbs, 100 m

 

Posted in | Leave a comment

Wod: Thursday 7/28/16

body mind

 

Part A:

Tabata Row (calories)

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

Tabata score is the total reps performed in all of the intervals.

 

Part B: WOD:

 

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Handstand Push-up

Power Clean, 135/95

** In between each set do 1 rope climb

*** ADV do 1 legless rope climb

Posted in | Leave a comment

Power Hour 7/27/16

let the gainz begin

 

Bench Press 1×3 at 70% 1RM
Bench Press 1×3 at 80% 1RM
Bench Press 1×3 at 85% 1RM
Bench Press 1×3 at 90% 1RM

Asst:
12 min EMOM
3 bench press @ 70%

Then..
3 rounds Superset
Max strict pull up
followeed by
Max hand release Push up

Posted in | Leave a comment

Wod: Wednesday 7/27/16

dont limit your challenges

5 rounds for time of:
Run, 200 m
8 Pull-ups
10 Box Jump Overs, 24/20 in
12 Kettlebell Snatches, 53/35 lbs
14 Wall Balls, 20/14 lbs

Posted in | Leave a comment

Wod: Tuesday 7/26/16

amrap skull

WOD:

6 min AMRAP of:

15 KB Swing (53/35)

10 Push ups

REST 2 minutes

6 min AMRAP of:

15 Ground 2 OH (75/55)

30 Double Unders

REST 2 minutes

6 min AMRAP of:

10 cal Bike or 12cal row

100 m sprint

CASH OUT:

100 abs of choice

Posted in | Leave a comment

Power Hour 7/25/16

what wont kill you

 

Squat 1×3 at 70% 1RM
Squat 1×3 at 80% 1RM
Squat 1×3 at 85% 1RM
Squat 1×3 at 90% 1RM

Rest as needed between sets.

Asst:
12 min EMOM
3 back squats @70%

Cash Out:
1 min plank/ rest 1 min / 1 min plank
rest 1 min
20 med ball twist/ rest 1 min/ 20 mb twist
rest 1 min
25 sit ups/ rest 1 min / 25 sit up

Posted in | Leave a comment

Wod Monday 7/25/16

if it doesn't challenge you

 

Spend 10-12 minutes on shoulder mobility

WOD:

For time:

20 Thrusters, 95/65 lbs

10 Burpees

20 Hang Cleans, 95/65 lbs

10 Burpees

20 Front Squats, 95/65 lbs

10 Burpees

20 Push Press, 95/65 lbs

10 Burpees

20 Overhead Squats, 95/65 lbs

10 Burpees

Posted in | Leave a comment

Endurance WOD 7/24/16

med-ball-1

 

Med Ball Mania

20 min AMRAP

10 Med ball cleans

10 med ball sit up

10 med ball push up

10 med ball russian twist

10 cal bike or  20 cal row (whichever is open and available)

PSYCH!!!!

Fight Club is happening instead 🙂

Posted in | Leave a comment

Party Wod 7/24/16

party time

 

Teams of 3 -4

Complete as many reps as possible in 20 minutes of:
Each athlete performs as a relay:
9 burpee box jumps, 20 inches
9 squat cleans, 155 / 105 lb.
Then, each athlete performs as a relay:
12 burpee box jumps, 20 inches
12 squat cleans, 155 / 105 lb.
Then, each athlete performs as a relay:
15 burpee box jumps, 20 inches
15 squat cleans, 155 / 105 lb.
Etc., adding 3 reps to each exercise, each round

Masters (135/95)
Scaled (115/75

Posted in | Leave a comment

Resources

The Foodee Project