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 Friday 12/2/16

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Strength:

Pause Front Squat 3-3-3-3-3

** 3 second pause – increase load each set

WOD:

3-6-9-12-9-6-3 reps, for time of:

Thruster, 95/65 lbs

Bar Facing Burpee

Handstand Push-up

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Power Hour 12/2/16

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Anderson Squat 5 Rep Max lift.

Set Pins to start at the bottom of your squat

Cash Out:

3 rounds

10 Barbell Good Morning (choose Load- must be UB)

20 Barbell back rack lunges (10 each leg)

1 minute plank hold

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WOD Thursday 12/1/16

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For time:

50-4-30-20-10

Double unders

Sit ups

** Between every round and after the round of 10 do 1 Legless Rope Climb

** Instructors will offer a scale for the rope climb if you are not there yet 🙂

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WOD Wednesday 11/30/16

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5 rounds for time of:

12 Deadlifts, 155/105 lbs

9 Hang Power Cleans, 155/105 lbs

6 Push Jerks, 155/105 lbs

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Power Hour 11/30/16

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Strict Press 5 Rep Max.

Then

7×2 @80%

*rest 1 min between sets

Cash Out:

3 rounds

8 strict pull up (weight if possible)

8 Strict ring dips (weight if Possible)

20 hammer Curls

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Wod Tuesday 11/29/19

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Skill: Russian and American KB Swing Technique

WOD:

3 rounds for time of:

20 Kettlebell Swings, 53/35 lbs

20 Kb Goblet Lunges, 53/35 lbs

5 Ring Muscle Ups

Run, 200 m

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WOD Monday 11/28/16

 

THE WORKOUT: FIGHT GONE BAD
Perform each of the following exercises for one minute at a time – don’t rest between them. Give yourself one point for every rep you complete, except for the row, where you should count each calorie you burn as a point. Rest one minute between rounds and perform three total rounds; count up all your points and note the scores.

Wall-ball Shot (20-pound ball to a 10-foot-high target)
Sumo Deadlift/High Pull (75 pounds)
Box Jump (20 inches)
Push Press (75 pounds)
Rowing Machine

THE LOWDOWN 
Named after MMA legend B.J. Penn, who tried the workout and compared it with a “fight gone bad,” this WOD tests mental toughness as much as power endurance. Perform each of the following exercises for one minute at a time—don’t rest between them. Give yourself one point for every rep you complete, except for the row, where you should count each calorie you burn as a point. Rest one minute between rounds and perform three total rounds; count up all your points and note the score.

HACK IT
1) “Push hard on the box jumps and push presses and then coast a bit on the rower,” says Orlando. Because the jumps and presses can be performed quickly, you can rack up a lot of points fast by giving them your all. “You can then use the rower as an extra minute of active recovery,” so you’ll come back fresher for the next round.

2) To boost your score, you need to improve your overall performance average only slightly—you don’t need to kill it on every exercise. If the last time you performed Fight Gone Bad you got 240 points, that breaks down to an average of 80 points per round. Divided by five exercises, that’s a mere 16 points per movement. In other words, to improve your score, you just need to perform 17 or more reps (or calories, in the case of the row) every round.

 

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Power Hour 11/28/16

Deficit Deadlift 5 Rep Max lift.

Choose your deficit 1-3 inches

THEN..

1 Amrap @80% at deficit

1 Amrap @80% NO Deficit

Cash Out:

3×10 Reverse Hypers

3×10 Strict Hanging Leg Raises ( weighted if possible

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Party WOD 11/27/16

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Credit: Pat Barber L2 Cert  WOD

Teams of 2:

100 Thrusters 95/65

Run 600m (together)

100 Power Snatch 95/65

Run 600m ( together)

** One person works at a time on Barbell reps

** Both people must run together and EACH Person must be back from the run TAG the barbell to continue reps as well as to signify the finish.

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Endurance WOD 11/27/16

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2 RFT:

Run 1 Mile

10 Wall Climbs

100 Double unders

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Resources

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