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 2/5/16

powerwod_logo

 

Back Squat 3×1 at 90% 1RM

Asst:

Complete 10 rounds:

Lateral Hurdle Hops – 4 Reps

20 yd Sprint

Rest 60 seconds

*For lateral hurdle hops to sprint, set up four 16″-20″ hurdles, cones or boxes. Hop laterally over the hurdle landing on the other side, immediately hopping laterally over the 2nd, 3rd, and 4th hurdle. Once you clear the 4th hurdle, transition immediately to a 20 yard sprint.

*Alternate starting sides each rep.

Complete 5 reps starting from the left, and 5 reps starting from the right.

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Friday 2/5/15: CrossFit CSA WOD

WOD
Part 1. Bench Press
5×5 (heaviest possible)
Part 2.
Run 200 meters
Rest 1 min
Run 200 meters
Rest 1 min
Run 200 meters
rest 1 min
Run 400m
rest 2 min
Run 400m
rest 2 min
Run 200m
rest 1 min
Run 200m
rest 1 min
Run 200m
Note to skeptics. The above running WOD may look boring to some, its not. It’s a great, no nonsense of building stamina, and more enjoyable than one might think, give it a shot! Even if you don’t think you’re, “not a runner”…..

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2/4/15: CrossFit CSA WOD

Ever wonder why you CrossFit?… Precisely, WHY? I understand the desire to “just be fitter”. But what specifically in life made you want to be fitter? Identify a specific goal or goals. Reasons can vary for us as individuals or even over time. The why behind what I do on a daily basis is vastly different from that of 2 or 3 years ago. Regardless.. it’s still the best program I have found to accomplish my goals. Love sharing the journey with all of you.
WOD
Part 1. Establish best 500m row time. MAX EFFORT.
Part 2. 21 min EMOM of:
min 1: 10-15 Wallballs to higher than average target (women throw to top target/ men throw to area above top target)
min 2: 6-12 toes to bar
min 3: 10 unbroken tap n’ go power snatch (choose appropriate weight, ZERO DUMPING. ANY DUMPS WILL MEAN 10 BURPEES PER OFFENSE COLLECTED AT END OF EMOM)
must learn to cycle through these movements people. You’ve got this!
Comments: Has your reason for CrossFitting evolved over time?

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Power WOD 2/3/16

benchpress

 

Bench Press 3×1 at 90% 1RM

Asst:

FOR TIME

Row 20 cals

20 toes to bar

Run 400m

20 toes to bar

Row 20 cals

Cash Out:

100 bandy tris

100 mc hammers

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Wednesday 2/3/15: CrossFit CSA WOD

Workout of the Day
Part 1. AMRAP 5 Minutes:
‘Mary’
5 Handstand Push-up
10 Pistols (alternating)
15 Pull-ups
Rest 2 minutes
AMRAP 5 Minutes:
‘Cindy’
5 Pull-ups
10 Push-up
15 Squats

Part 2. Front squat
3-3-3-3-3

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Tuesday 2/2/15: CrossFit CSA WOD

I. Strength:
Weighted ring dips. 5-5-5-5-5
weighted pullups. 5-5-5-5-5
* alternate back and forth between a set of dips, then a set of pullups.
II. WORKOUT 13.2
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps, 24/20″ box

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Monday 2/1/15: CrossFit CSA WOD

3 Rounds
10 Power Clean (185/105)
50 Double Unders
-Mandatory Rest exactly 5 min-
3 Rounds
10 Front Rack Reverse Lunge (165/95)
50 Double Unders
*score is total time including 5 min rest

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Power WOD 2/1/16

you had me at deadlift

 

Deadlift 3×1 at 90% 1RM

Asst:

 ( this can be done as a partner- i go you go- then team up on the tire flips if necessary)

3 rounds for time —

200M sandbag carry -heavy

10 tire flips

20 ghd situps

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Party WOD 1/31/16

lets party

 

Dynamic Duo’s (teams of 2)

For time:

100 Front Squats, 135/95 lbs

100 Chest-to-bar Pull-ups

100 Burpees 100 Box Jumps, 24/20 in

100 Shoulder-to-Overheads, 135/95 lbs

 25 Min TIME CAP

**box jumps must be alternating 1 for 1

**scale for chest to bar is any pull up scale you choose

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Endurance WOD 1/31/16

healthy exit

Teams of 3 waterfall style

2 rounds for time of:

Row, 100 m

Run, 100 m

1 min Plank Hold,

-1 min Rest-

 Row, 200 m

Run, 200 m

Plank Hold, 1 min

-Rest 1 min-

Row, 400 m

Run, 400 m

Plank Hold, 1 min

-Rest 1 min-

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