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: Wednesday 7/20/16

Technique: snatch and muscle up

 

wod: Adios Amigos (2016 masters Wod)

12-9-6

snatch (ascending weight each round)

muscle up

Men- 135-155-185

Women- 95-105-125

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Wod: Tuesday 7/19/16

if it doesn't challenge you

Strength:

bulgarian split squats 5/5 x4 sets (barbell on back)

wod: 3 rounds

21 c2b

15 power clean (155/105)

9 push jerk (155/105)

 

 

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Power hour 7-18-16


weakness is a choice

New new cycle to start today!!

Please calculate 90% of all 1RM and use this number for figuring all percentages given.

Squat

4@65%

4@70%

4@75%

4@80%

asst:

10 min emom

2 squats @ 60%

then-

3 rounds

20 heavy Russian on swings

20 Ghd sit ups

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Wod: Monday 7/18/16

katie hogan DL meme

Skill: hspu technique and scales

Wod:

21-15-9

deadluft (225/185)

hspu

cash out:

rope climb relay

complete 20 rope climbs for time in teams of 3-4 people.

 

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Power Hour 7/15/16

jilly deadlift

 

Yup! Thats my girl alright 🙂

Deadlift 1 Rep Max

Asst:

3×15 Stiffy sumo deadlift

3xcry rev hyper

50 bb ab roll outs

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Wod Friday 7/15/16

if it doesn't challenge you

 

Strength:

Z Press 5×5

WOD:

3 Rounds

22 Alternating Pistols

11 Power Snatch 135/95

Prowler Push 25m (heavy)

**25 meters is from roll up door to the fence – 1 way- some else can push it back 25m

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Wod: Thursday 7/14/16

rings

Skill/Technique

Ring Muscle ups and scales

Emom x6

1-5 Ring muscle ups or the scale

-rest as needed-

2k row time trial

-rest as needed-

8 Min AMRAP

5 cal assault bike

10 box jumps (24/20)

10 Wall Ball (20./14)

***Muscle up EMOM, Row, and Amrap can be done in any order to accomodate larger classes.

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Power Hour 7/13/16

baby bench

 Find 1 RM Bench Press

Asst:

100 hammer curls

100 bandy tris

3 rounds of:

10 landmine lunge and press (each arm)

20 landmine standing russian twists

10 landmine rows (each arm)

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Wod: Wednesday 7/13/16

strength meme

Strength: Work to a Heavy Complex of:

1 power clean+1 push press+1 hang squat clean+ 1 push jerl

WOD:

4 Rounds for time:

Run 200m

16 toes to bar

Run 400m

8 Deadlifts (275/185)

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Wod: Tuesday 7/12/16

weighted pistol

Skill of the Day: Pistol Practice

Adv- Weighted pistols, max reps on 1 leg

Int- work on sitting hips back, heels down, full depth

Beg- rolling pistols, deck squats, pistols to a bench etc..

WOD:

3 rounds

12 OHS (135/95)

24 push ups

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