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.

FAB AB FRIDAY IS BAAAACK!! 4/10/15

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Power WOD 4/10/15

strength meme

8 rounds for time of:

16 Assault Bike (Calories)s

8 Back Squats, 50% 1RM

Assault Bike cals are LEGS ONLY

Cash Out:

50 hollow rocks

50 arch rocks

50 v ups

50 sit ups

50 russian twists

 

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Friday 4/10/15: CrossFit CSA WOD

Set a clock for 20 minutes.
Every 2 minutes perform:
11 Weighted Push-ups (heavy as you can)
12 Reverse Lunges, (barbell racked on back; heavy as you can)

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Thursday 4/9/15: CrossFit CSA WOD

“Grace”

30 Clean & Jerks (135/95)

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Power WOD 4/8/15

swole mates pic

 

 Floor Press 1 Rep Max.

80% AMRAP

Then…

with an empty BB

tabata BB curls

Tabata BB shoulder press

Tabsaa BB bent over rows

Do not start next movement until all reps of the movement before are finished

Cassh out:100 bandy tris

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Wednesday 4/8/15: CrossFit CSA WOD

Part A) 10 minutes of ring work
(- working on the kip; the catch; the dip; on low rings)
(If you already have muscle ups, work on strict muscle ups)

Part B)
AMRAP 20 minutes of:
100m Shuttle Run (50m out & back, to the brick wall)
50 Double-unders
10 Toes to bar
5 KB Snatch (Heavy)
*If you use a DB, please DO NOT USE A DB WITH A LOOSE END FOR OBVIOUS & DANGEROUS REASONS.

Cash Out- 3 max effort 100m sled sprints. (45/15)

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Tuesday 4/7/15: CrossFit CSA WOD

“CrossFit Total”

In groups of 2-3 to each barbell, Your Goal To Is Find Your One Rep Max Through 3 Attempts At Each Lift

Back Squat 1-1-1
Shoulder Press 1-1-1
Deadlift 1-1-1

*The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts*

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Monday 4/6/15: CrossFit CSA WOD

 

I hope everyone had an enjoyable weekend. After the gym closure yesterday, and the sugar that many of us ingested yesterday, I figured we start the week off on a tear.

3 Rounds as fast as possible:
200m Run
14 Chest-to-Bar Pull-ups

Rest exactly 4 minutes, then…

3 Rounds as fast as possible:
7 Bar facing burpees
7 Hang Clusters (115/75)

Rest exactly 4 minutes, then…

1 round as fast as possible:
50 Calorie Row
50 GHD Sit-ups
6 Rope Climbs

*Total time, INCLUDING REST, is your score.

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Power WOD 4/6/15

strength meme

 Sumo Deadlift 5 Rep Max.

Asst:

60 cal assault bike

** every 20 cals do 10 DB thrusters #35/#25

60 cal Row

** every 20 cals do 10 DB split lunges each leg #35/#25

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Easter Sunday: GYM CLOSED. ENJOY YOUR HOLIDAY. REGULAR HOURS MONDAY.

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