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.

Monday 10/13/14: CrossFit CSA WOD

 

skill:
-bar muscle ups
-squat clean thruster technique (“cluster”)

WOD
AMRAP in 10min
1-1, 2-2,…
Bar muscle ups
Clusters 155/105

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Sunday 10/12/14: CrossFit CSA WOD

Endurance WOD:

10 Rounds for time of:

5 pushups

10 air squats

15 situps

200m run

=================

Party WOD

Teams of 2, 1 person working at a time;

300 walking lunge steps

1200m medball relay

100 burpees

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Power WOD 10/9/14

powerwod_logo

Strict Press 5-5-5-5-5

Squat 5-5-5-5-5

Use ONLY 2-5 punds more total for lifts from last time you did these movements

** If you hit a wall- go down 5-10 pounds, complete the reps scheme and build from there the next lift day

Then..

3 sets of 20 weighted reverse lunges

If you have pull ups-

2×5 weighted pull up

2×5 weighted chin up

2×10 weighted dips

No Pull ups-

5×1 Slow neg pull up

5×1 slow neg chin up

5×5 banded pull up

5×5 banded chin up

5×5 dips ( hardest way possible)

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Friday 10/9/14: CrossFit CSA WOD

WOD
“Randy”
75 Snatches 75/55

then
Work technique on squat snatch with light-moderate weights
-1 hang squat + 1 full squat snatch

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Thursday 10/9/14: CrossFit CSA WOD

 

skill:
pistol practice
-rolling pistols, pistols to box/bench
WOD
AMRepsAP of Air squats in 8min
*every min on min Row 10/8cal (everyone starts workout on rower)
(Scale to fewer calories/ min if 10/8 is not possible for the athlete)
*Full ROM is most important!!! Use butt ball if necessary and stand all the way up! Anyone still squatting above full ROM MUST have a depth gauge for consistency in their reps.
**If there are more athletes than rowers then supplement with 20/16 reps of KB Deadlift High Pull, a movement that mimics the row.

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Power WOD 9/8/14

powerwod_logo

Bench Press 5-5-5-5-5 ( use 2-5 lbs total more than last bench press)

Deadlift 5×5 at 70% 1RM

3×12 stiff leg sumo DL

5 rounds:

12 kb swings 70/53

12 toes to bar

12 cal assault bike

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Wednesday 10/8/14: CrossFit CSA WOD

“Mad Science”
*with a partner, take turns going through complex at whatever weight you can handle

Instructions:
The order you do them will change depending on the “scheme”
Schemes will be listed in three numbers (ex: 1-2-3, means you’ll do the first move 1 time, the second move 2 times, and you’ll do that for 3rds. So, 1 power clean, 2 front squats, 3rds. Then do that same 1-2-3 for the next two exercises of front squat/push press)

Schemes:
2-1-3
1-3-2
3-1-2
1-2-3

Lifts:
Power Clean/Front Squat
Front Squat/Push Press
Back Squat/Split Jerk

Each number scheme needs to be done for all three pairs of exercises listed above before moving on to the next listed number scheme. Partners should call out the scheme to help the athlete who is working. Their rest time will be when their partner is working. Partners call alternate between each scheme.

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Tuesday 10/7/14: CrossFit CSA WOD

skill:
handstand walking

WOD
4rds
15 Pull-ups
20ft Handstand walk
25 V- ups

*handstand walk attempts are the first scale, if not possible then substituting 5 wall climbs each round is ok

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Monday 10/6/14: CrossFit CSA WOD

skill:
-running drills
-OH squat technique

WOD:
“Nancy”
5rds
400m run
15 OHS 95/65

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Party WOD 10/5/14

party leg raises

 

AMRAP 25 min

Teams of 2

3 HSPU

4 Power Clean 155/105

5 Burpee

** Each Player must complete a full round before tagging team mate

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