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 12/19/14

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Deadlift 5 reps at 65%

Deadlift 5 reps at 75%

Deadlift 5 reps at 85%

** last set is 5+ ( as many reps as possible)

Asst:

GM 5×12

Hanging Leg Raises 5×15

100 Russian Twists with med ball or KB

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Friday 12/19/14: CrossFit CSA WOD

Row 1000 meters
30 Dips
30 SDLHP (75/55)
30 HSPU
30 Sntach (75/55)
30 Burpees
30 Pull-ups
30 Thrusters (75/55)

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Thursday 12/18/14: CrossFit CSA WOD

Strength: Find 1 Cycle max (approx 20 mins)

1 cycle = 9 deads, 6 hang cleans, 3 jerks

Conditioning: 10 min AMRAP of: (How far can you get in 10 minutes?)

10 Burpee muscle-ups
100 Double unders
10 Wall walks
100 Double unders
10 Wall walks
100 Double unders
10 Burpee muscle-ups

Buy out; not for time:

3 rounds

15 Hip extensions

15 Hollow Rocks

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WOD 12/17/14

FOR TIME:

20 Back Squat  #225/155

2 Mile Run

20 Back Squat #225/155

 

*** First scale is to scale the 2 mile run to 1 mile

**ALSO- Weather permitting this wod may be altered slightly to accomodate the bad weather we are having as well as to accomodate the larger classes

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Power WOD 12/17/14

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Bench Press 5 reps at 65%

Bench Press 5 reps at 75%

Bench Press 5 reps at 85%

** Last set is 5+ (as many reps as possible)

Asst:

DB incline press 5×15

DB Row 5×10

100 MC Hammers

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WOD 12/16/14

FOR TIME:

10-8-6-4-2

One Arm Alternating DB Snatch (70/53)

25-20-15-10-5

Push Up

50-40-30-20-10

Double Unders

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WOD 12/15/14

Strength:

3RM thruster *5 sec pause at bottom of each rep

WOD:

For Time-

45 pull ups

45 Thrusters (95/65)

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Power WOD 12/15/14

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Please remember if you followed the last cycle- +5 lbs to all upper body lifts 1rm and +10lbs to all lower body lifts and re-calculate your 90% number.  Use that new number as your 1RM to calculate all percentages for this cycle.

Squat 5 reps at 65%

Squat 5 reps at 75%

Squat 5+ reps at 85%

** last set is 5+ ( as many reps as possible)

Asst:

100 bandy leg curls

50 db split squats (50 each leg)

GHD sit ups

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Party WOD 12/14/14

Teams of 4

1) Buy in

5:00 min Burpee Relay

1 person works at a time- next rep cannot start until team mate claps hands above head.

REST- 2:00

2) Santa Smack Down Finale

Guys go first

21 deadlifts each 275/185 – 185/145

15 box jumps each 30/24 -24/20

18 muscle ups – scale is 5 toes thru rings= 1 mu

** mu can be split up however you like

*** when guy pairing clears a station ladies can start that station but must complete their share of reps before partner goes.

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Endurance 12/14/14

40 min EMOM

ODD:Row Cal (20/15)

EVEN: 1 Round Cindy

NOTE:

Very few people have made it htrough the entire 40 mins.

If during your warm up you realize the amont of work is not sustainable then scale it to something wich will still be extrememly hard, but possible.

FOR EXAMPLE:

Scale the row to 15/12. If that is not enought scale it more.

If the round of Cindy seems impossible then modify those reps from 5-10-15 to 3-6-9

IF you are RX and fail before the 40 minute mark use a scale to finish.

 

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