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 3/20/15

stay strong

Sumo Deadlift 10×3 at 70% 1RM

Asst:

100 Double KB walking Lunges (kb held in front rack position)

5 Burpees every 10 lunges

Cash out:

tabata hallow hold

tabata sit ups

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Friday 3/20/15: WORKOUT 15.4

Workout 15.4

8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

M 185 lb.  F 125 lb.

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Thursday 3/19/15: CrossFit CSA WOD

For time:
50 Cal Row
30 Burpee Box Jump Overs 24/20
10 Wall Walks
800m Run
*Please start in heats if athletes outnumber Rowers.

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Power WOD 3/18/15

predator_1

Record your best Bench Press With Band 3 Rep Max lift.

3RM bench press vs mini blue bands

80% AMRAP

Asst:

100 heavy DB rows

100 mc hammers

100 Bandy Tris

100 Heavy DB Shrugs

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Wednesday 3/18/15: CrossFit CSA WOD

10 Rounds of:
Every 2:00, perform:
-Run 100m
-7 Box Jumps (High as you want; Fast as Possible)
-2 Dead lifts (As Heavy as you dig today)

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Party WOD 3/15/15

partner wod

Teams of 2

#1

4 rounds

1 min thrusters 95/65

while partner holds HS

:30s rest

-rest 3 min-

#2

3 min AMRAP

Snatch Relay ( switch snatching after every 100m)

Run 100m

-rest 3 min-

#3

3 min Burpee Relay

Cash out:

200m walking lunge steps

(partner must run one lap and then take over for lunger until 200m is complete)

Score is TOTAL Reps from all three wods and the time it takes to do all three including the lunge walk.

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Endurance WOD 3/15/15

4.45 mile run
Get your headphones and sunscreen its time to challenge yourself with a nice long run.
If – you are unsure of this long of a run I will have scaled options for those that would like them so no worries. You have to start somewhere, let me help smile emoticon
I have logged the route on mapmyrun.com- if you friend me on there you should be able to see it. It is a fairly simple route.It is listed as CSA 4.45 mi run. Please check out the link below for the map and details.

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Friday 15.3!!!

 

15.3

14 min AMRAP of:

7 muscle ups

50 Wall Balls

100 Double Unders

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Thursday 3/12/15: CrossFit CSA WOD

Part A) Bench Press: 5×5
Then, 1 max set to failure at 50% heaviest set.

Part B)
15 min EMOM of:
1st minute: 12 unbroken Wallball
2nd minute: 12 unbroken KB Swings (Heavy as you can muster)
3rd minute: 0:45 MAX Double Unders

Repeat cycle for a total of 5 times…

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Wednesday 3/11/15: CrossFit CSA WOD

 

4 rounds for time of:

(95/65)

10 SDHP

10 Push Press

20 Back Squats

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