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 Tuesday 3/21/17

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Olympic Skill:

12-15 minutes working on Hand Power Snatch @35-40%

WOD:

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

Power Snatch, 75/55 lbs

GHD Sit-up

Box Jump, 24/20 in

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WOD Monday 3/20/17

you don't need a fancy gym

Strength:

3-3-3-3 Back Squat

WOD:

4 rounds for time of:

10 Bodyweight Back Squats

12 Bar Facing Burpees

22 Kettlebell Swings, 53/35 lbs

** Squats must be taken from the ground

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Power Hour 3/20/17

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Squat 3×6 at 65%

Asst:

3 rounds

16 lunge GM

16 weighted step ups (alt legs)

Cash Out :

2 Rounds

15 GHD sit up

15 GHD russian twists

15 GHD back ext

(weighted if possible)

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Endurance WOD 3/19/17

stay-healthy-cards8

Row 3ooo m

** every 300m perform

5 burpees

5 strict pull ups (scale with band)

10 Ab mat sit ups

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Party WOD 3/19/17

look good naked

Teams of 2:

21 min amrap

1 team member on assault bike for max calories

2nd team member  completes:

7 power snatches (75/55)

14 OH Plate walking lunges (25/10)

21 push ups

28 air squats

** Then switch with partner on the bike

TEAM collectively completes as many reps/rounds as possible (including bike cals)

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WOD Friday 3/17/17 Open 17.4

Image result for crossfit st patty day pic

OPEN WOD 17.4

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts

55 wall-ball shots

55-calorie row

55 handstand push-ups

RX -* Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target

RX -Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Variations:

Scaled: (Ages 16-54)

Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups

Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups

RX Masters 55+:

Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.

Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

Scaled Masters 55+:

Men deadlift 135 lb., throw 14-lb. ball to 9-ft. target and push press 65 lb.

Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and push press 45 lb.

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Power Hour 3/17/17

Image result for st patrick's day powerlifter pic

Floor Press 5-5-5-5-5

** Work up to a Heavy 5 reps for the day..

then..80% amrap

Asst:

5 rounds

10 DB seated shoulder press

10 pull ups

10 bb curls

10 dips

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WOD Thursday 3/16/17

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Gymanstic Conditioning:

4×3 Dragon Flies

WOD:

5 rounds for time of:

20 Wall Balls, 20/14 lbs

15 Box Jumps, 24/20 in

10 Toes-to-bars

5 Devil Press, 35/20 lbs

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WOD Wednesday 3/15/17

 

froning rope climb

Complete as many rounds as possible in 14 mins of:

2 Rope Climbs

6 Deadlifts, 225/155 lbs

30 Double Unders

Med Ball Run, 20/14 lbs, 200 m

REST 2 MINS then..

Hold a 2 min plank

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Power Hour 3/15/17

 

Image result for anderson squat pic

Anderson Squat 5-5-5-5-5 ( this must be done from the inside of the rack on pins- set the pins so that you start in the bottom of your squat)

** Work up in weight each set to reach a Heavy 5 reps for the day.. Then.. 80% AMRAP

Asst: 12 min AMRAP:

Sandbag Complex

4 SB clean

3 SB Front Squat

2 SB Alt Lunges

1 SB jerk

Cash Out: 50 GHD Back Ext

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