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.

Power WOD 5/18/16

weakness is a choice

 

Shoulder Press 3 Rep Max.

Asst:

12 min AMRAP

5 x power clean @BW

5 x Bench press @ BW

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Wod Wenesday 5/18/16

pac man ghost

“The Ghost”

6 rounds, 1 min per station, of:

Row (calories)

Burpee

Double Under

Rest 1 min

**Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

There are 4 stations 1 min per station, and a 1 min rest station for 6 rounds total score:

 

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WOD Tuesday 5/17/16

if it was easy

 

Strength:

5 RM Bench Press

WOD: 1/2 Cindy

10 Min AMRAP

5 pull up

10 push up

15 air squat

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Power WOD 5/16/16

CSA Exp 1

 

3 RM back squat vs. Chains or a special bar

(only under coach supervision please- Do not try to grab this equipment without a coach present to help!!!)

***If a coach is not available do a 3RM back squat.

ASST:

8 Rounds for time

50FT farmers carry (use heavy KB or Farmers carry bars)

50FT heavy med ball on shoulder walking lunges

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WOD Monday 5/16/16

not lift itself

 

For Time:

21-15-9

DeadLift (275/185)

Box Jump (24/20)

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Friday 5/13/17: CrossFit CSA WOD

Hey gang, Will Blaker here making a guest appearance while our team is off to San Diego to kick butt at Regionals. These folks kill themselves to make it this far and are truly some of the best athletes around. Be sure to send them some if you get a moment this weekend, it means so much while they’re going through hell. Here’s a Regional WOD so you can feel connected to them a bit. … Make it an amazing Friday everyone!

For time:

21 Thrusters, 95/65 lbs
4 Rope Climbs
15 Thrusters
3 Rope Climbs
9 Thrusters
2 Rope Climbs

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WOD Thursday 5/12/16

rip

 

Complete as many rounds as possible in 9 mins of:

6 Ring Dips

9 Box Jumps, 24/20 in

12 Wall Balls, 20/14 lbs

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Power WOD 5/11/16

predator_1

 

1 RM Pause Bench Press (3 Sec Pause At The Chest Position)

80% Amrap No Pause

Asst:

12-1 Strict Pull ups (scale with a band but keep them strict)

1-12 Strict HSPU (scale to box HSPU or a strict press)

Cash out:

50 Hammer Curls EACH ARM

50 DB Rows EACH ARM

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WOD Wednesday 5/11/16

crossfit-definition

 

3 rounds for time of:

Row, 500 m

10 Push Press, 115/75 lbs

10 Squat Cleans, 115/75 lbs

10 Pull-ups

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WOD Tuedsay 5/10/16

nancy signs

WOD:

“NANCY”

5 rounds for time of:

400 M Run

15 OHS (95/65)

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