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.

Tuesday 10/1/15: CrossFit CSA WOD

HAPPY SEPTEMBER EVERYONE!!!

A.
Approx 10 minutes: Establish 1-rep max weighted chin-up
* if you cannot rx pull-ups this will be an excellent time to work on your kip while hanging, as well as slow negatives & ring rows to build strict strength.
B.
Max double unders in 10 minutes.
* every time you stop, you must complete 1 rope climb before continuing.
**Score is number of double unders completed.

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Monday 8/31/15: CrossFit CSA WOD

A) 5 min warmup barbell complex of:
DL / HHCL / FSQ / P / PP / PJ / BSQ
75/55 lbs
14.4
B) Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14 lb
30 cleans, 135/95 lb.
20 muscle-ups

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Power WOD 8/31/15

not lift itself

Back Squat 5×5 (+5 lbs)

 Strict Press 5×5 (+5 lbs)

Deadlift 1×5 (+10 lbs)

Add 5 lbs to squat and press- add 10lbs to Deadlift

** if it is an off day or you have a big fail- GO DOWN 10 lbs and re-build!

ASST:

12 min amrap:

2 rope climbs

8 HSPU

12 cal row

 

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Party Wod 8/30/15

Party of 3

For time:

1) 15-12-9

Cals rowed

GHD sit ups

2) 45 double KB Thrusters

60 double Unders

45 HSPU

60 Double unders

45 KB swings

60 Doubel Unders

3) 90 Pull Ups

180 Push ups

90 Single Arm KB Snatch

** One person working at a time

**Wod One each player must complete the 15-12-9 before the next can begin-

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Endurance 8/30/15

sprint

 

For time:

Run, 200 m

20 Burpees

Run, 400 m

20 Burpees

Run, 800 m

20 Burpees

Run, 400 m

20 Burpees

Run, 200 m

20 Burpees

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Power WOD 8/28/15

strength meme

Back Squat 5×5 (+5#)

Bench Press 5×5 (+5#)

Bent BB Rows 5-5-5-5-5 (+5#)

Asst:

3 Rounds

5 strict chin ups

10 DB thrusters

20 Manmaker push ups

200m OH Plate carry

 

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Friday 8/28/15: CrossFit CSA WOD

A) Time Trial- Row 1000m
B) 3 Rounds
1 min Thruster (95/65)
1 min Mountain climbers
1 min Sandbag To shoulder
1 min DB or KB Single arm walking lunges
1 min GI Jane
1 Min Rest
** Run in a FGB style ( set up 5-7 stations of each movement and start at different stations for large classes)

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Thursday 8/27/15: CrossFit CSA WOD

A)​3-3-3-3-3 power Clean @ 80%
B)​15 min AMRAP
10 Front Squat (95/65)
400m Run
10 Lat BB Burpees

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Power WOD 8/26/15

smiley snatch

 

Back Squat 5×5

Strict Press 5×5

Deadlift 5×5

Asst:

5x30m OH Axle bar lunges (105/75)

3x cry Rev Hypers

View Gym Results (0)

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Wednesday 8/26/15: CrossFit CSA WOD

WOD: Buy In: 1 Mile Run
Then immediately into
3 rounds
20 DL (185/155)
20 TTB
100 Du

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