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.

WOD 7/6/15

running voice

 

A) 5 RFT

12 SDHP (115/85)

10 Shoulder to overhead (115/85)

12 Back Squat (115/85/)

B) EMOM 10 Min

100m Sprint

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Power WOD 7/6/15

power hour

 

 

Squat 3 sets of 4 reps @ 85%

 

Asst:
5 rounds
30 ft BB Lunge GM
5-10 Glute Ham Raises (spotted if necessary)

Cash Out: 3 rounds
15 weighted GHD sit ups
15 Weighted GHD Back Extensions

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Party WOD 7/5/15

lets party

 

 

TEAMS of 6

WOD 1- Relay Style

12-9-6

Deadlift

Box Jumps

ADV.- DL – 225/185  Box 30/24

INT – DL  -185/155 Box 24/20

BEG – DL -155/105 Box 20/16

*Each team member must complete the total rounds before the next player is tagged.

** One Bar per team- players must change weights

WOD 2- SKILLZ

Each station is a 6 min AMRAP

Teams may choose 2 players per station. 1 athlete works at a time however they can split reps however they like. ( Place your players in their strongest stations :)

1) 3 MU   (int= ch2bar or pull ups – beg= 5 ring rows)

30 DU   (scle is 50 singles)

2) 5 HSPU   (int=Ab Mats- beg= HR Push ups)

10 Power Snatches   (Adv= 765/55- Int= 65/35- Beg= 55/25)

3) 6 ALT Pistols  (int= low box pistol – beg= parallel box pistol)

12 KB Swings   (adv= 70/53- int= 53/35- beg= 35/26)

WOD 3- Mirror Race – 4 min Cap

All 6 players participate- only 2 barbells and 4 quadrants. Bars must not be dropped or teams must tag start line then proceede to start the failed quadrant over.

40 Thrusters (adv=135/95- int=115/75- beg=75/35)

** 10 reps each group will be performed in each quadrant- groups must face eachother and stay together moving through the quadrants until each group has performed all 40 reps over 4 quadrants.

** Barbells must move through the quadrants together. If group A is faster on the thrusters than group B- they must wait for B to finish their reps before moving to the next quadrant where the next set of reps can be started.

 

*** I will help organize teams in an effort to try and make teams for different divisions- ie: Beginner/ Intermediate/ Advanced. If we can do this it will help all teams have a great time and get a good workout in.

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Endurance WOD 7/5/15

max effort

 

SPRINT DAY

Teams of 6

3K row (can only row in 250m increments)

1800M Relay Run (can only run in 100m increments)

300 Cal Assault Bike (can only Sprint 10 cals at a time)

** portioned in this manner each person will ….

Row 2 x  250m sprints

Run 3 x  100m sprints

Bike 5 x  10 cal sprints

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Power WOD 7/3/15

it never gets easier

 

Deadlift 3×5 at 80%

Asst:

21-15-9-15-21

Wall Ball (20/30)

Box Jump (24/30)

**200m Run after each set including the last 21 reps

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WOD Friday 7/3/15

Quick REMINDER!! CSA Will Be CLOSED Sat. July 4th to observe the holiday.

Regular Scheduled programming on Friday and Sunday.

FRIDAY WOD-  TEAMS of 3

* one person works at a time/ split reps as you like

1200m team row

120 pull ups (scale is team asst. be as creative as you like but the standard is lockout to chin over bar- all team members must use the same bar)

120 Slam Ball (30/20)

120 Toes To Bar ( scale is Toes to Rings/ or V up touching a med ball to your toes)

1200m team row

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WOD Weds. 7/1/15

round 3 meme

 

 

WOD : 13.2

Complete as many rounds as possible in 10 mins of:

5 Shoulder-to-Overheads, 115/75 lbs

10 Deadlifts, 115/75 lbs

15 Box Jumps, 24/20 in

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Power WOD 7/1/15

baby bench

Bench Press 3×5 at 80% 1RM

Asst:

5 Rounds For Time:

5 Push Press @ 90% of Press 5 RM

3 Chin Ups

5 Push Press @ 90% of Press 5 RM

5 Chin Ups

5 Push Press @ 90% of Press 5 RM

7 Chin Ups

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WOD 6/30/15

Part A) Find a 1RM Back Squat

Then do 2 sets of max back squats @ 70%

Part B) 4 min Max KB Swings 70/53

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WOD 6/29/15

SKILL: Muscle Up Practice/Drills

WOD-

BUY IN:

150 Double Unders

50 Push Press (#75/#55)

Then…

10 Rounds of:

3 Burpee Box Jumps (30″/24″)

3 Muscle Ups

 

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