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.

Monday 7/27/15: CrossFit CSA WOD

FORM TIME:

10 Cleans (185/125)

50 Wall Balls (20/14)

15 Cleans (155/105)

40 Wall Balls

20 Cleans (125/85)

30 Wall Balls

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Power WOD 7/27/15

minions

Back Squat 1 Rep Max lift.

Asst:

4 min amrap

50′ Sled push- heavy.. not jogging speed

50′ Sled Pull

-rest 2 mins

Repeat

Cash Out: 50 Strict Toes To Bar- or 50 V ups with weight

View Gym Results (0)

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Friday 7/24/15: CrossFit CSA WOD

hero choice day….

A) “Murph”

1 mile Run, then

100 pull-ups, then

200 push-ups, then

300 squats, then

1 mile run

*must be done as written, not 20 “Cindy” reds or any other variation other than written

 

B) “Dae Han”

Three rounds for time of:
Run 800 meters with a 45 pound barbell
15 foot Rope climb, 3 ascents
135/95 pound Thruster, 12 reps

 

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Thursday 7/23/15: CrossFit CSA WOD

A)

Every :40 x 15 ( 10 minutes )

P CL & J

 

B) For time-

Buy in: 40 OHS (95/65)

Then, 4 rds of:

Rope Climb:  2

Double Under:  40

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Wednesday 7/22/15: CrossFit CSA WOD

2 min at each station; 4 cycles (24 total minutes)

1. 250m Sprint Row

2. :90 max KB swing

3. 200m sprint run

*score is total swings

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Tuesday 7/21/75: CrossFit CSA WOD

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

*There is no time element to this workout.

EXTRA CREDIT: to be done only if more than 10 minutes lets in class.

3rds of:

row 300

30 sit-ups (weighted)

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Monday 7/20/15: CrossFit CSA WOD

A) front squat 5 x 7 reps; E3M

 

B) Four rounds for time; 1:00 rest between, of:

5 Power cleans 195/125

10 Front rack reverse lunges

15 Box jump overs 24/20

 

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WOD 7/17/15

hill pic

 

WOD

Hill RUN.

The hill run is approximately 4.3 miles in total.

Have no FEAR… If you need a scaled run we will certainly have one for you.

A long run can serve as great active recovery after a hard week.

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Power WOD 7/17/15

power hour

 

Deadlift 3×3 at 90% 1RM

Asst: Kettle Bell HELL

5 rounds:

1 min Russian Kb Swing

1 Min plank

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WOD 7/16/15

“In Honor of Jessica’s Games  appearance next week, I thought we could do one of the wods that is scheduled for her during the competition. Let’s create a little solidarity with her and perform the workout that she’ll be doing Wednesday.  We’re proud of you, Fitzy, Thank you for the inspiration.” – Will

 

Masters 40-44 and Masters 45-49
 3 rounds for time of:
100 double-unders
7 hang power clean and jerks (185 / 115 lb.)

Masters 50-54

 3 rounds for time of:

 100 double-unders

 7 hang power clean and jerks (165 / 105 lb.)

 

Masters 55-59

 3 rounds for time of:

 70 double-unders

 7 hang power clean and jerks (135 / 95 lb.)

 

Masters 60+ and Teens 14-15

 3 rounds for time of:

 50 double-unders

 7 hang power clean and jerks (135 / 95 lb.)

 

 

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Resources

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