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 Monday 1/2/17

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Gymnastic Skill Work:

EMOM x6

Handstand walk 20-30ft

OR choose one of the following scales…

10-15 shoulder taps

:30 sec HS hold

:40 sec Plank Hold

WOD:

20 min AMRAP

5 Strict HSPU

10 Power Snatch (95/65)

10 Alt. Pistols

30 Double Unders

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Power Hour 1/2/17

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New Power Cycle Starts Today!!

Bench Press 5×8 at 60% 1RM

Bench Press 1x 3 at 75% 1RM

Asst: 4×8 pull ups strict (scale with band or slow negatives)

3×12 dead stop Db Row

3 rounds:

Tempo push up (4 count – 2 count down- 2 count up)

8 tempo push up

:40s rest

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New Years Eve schedule Reminder….

The only classes for crossfit on Saturday New Years Eve are

8am and 9am

Sunday New Years Day we are CLOSED.

Monday we resume  our regular schedule.

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New Years WOD Friday 12/30/16

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Countdown to 2017 Wod

Teams of 2

BUY IN:  Out with the Old

Accumulate 2016 lbs in Deadlift reps ( you choose the weight / reps)

185 =11  reps

155= 13 reps

135= 15 reps

115= 18 reps

95= 21 reps

75= 27 reps

65= 31 reps

55= 36 reps

45= 45 reps

35= 58 reps

THE COUNTDOWN:

10-9-8-7-6-5-4-3-2-1 reps of:

Power Clean 155/105

Burpee

Pull  Up

** partners start the round of 10 s and do the cleans and burpees at the same time but can split the pull ups however they like.  Then when they start the set of 9 they switch positions on the clean and burpee.(whoever did cleans now does burpees and so forth) NOTE: you are NOT doubling each round- when one completes the 10 clean and the other does the 10 burpees – then split the 10 pull ups- they switch positions and move on to the set of 9 s.

CASH OUT: Bring in the New

Accumulate 2017m Row (switch on and off as many times as you like)

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WOD Thursday 12/29/16

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“NATE”

Complete as many rounds as possible in 20 mins of:

2 Muscle Ups

4 Handstand Push Ups

8 Kettlebell Swings, 2/1.5 pood

**HSPU Scale should be subbed with either:

1) box or ab mat scale

2) push press

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WOD Wednesday 12/28/16

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Strength:

Front Squat 5×5 @ 70-75%

WOD:

4 rounds for time of:

30 Double Unders

Walking Lunge, 50 m

30 AbMat Sit-ups

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WOD Tuesday 12/27/16

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“Lynn”

5 rounds FOR REPS… (Not For time)

Max BW Bench Press

Max Pull Ups

** rest as needed, however the 5 rounds must be completed within the class hour

 

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NEW POWER CYCLE…

Image result for gains quotes

 

New Year, New Power Cycle!! Kick off the new year with Goals and Gains!!

Monday Jan 2nd, 2017 we will start a brand new power cycle!!

This week will be a rest week.

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WOD Monday 12/26/16

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5 rounds for time of:

Run, 400 m

7 Thrusters, 135/95 lbs

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Friday 12/23/16

Image result for crossfit santa pic

** Modified Schedule today and this weekend

Friday 12/23/16 last crossfit class will be 4:30 pm

Saturday 12/24/16  the ONLY crossfit class is 9 am

Sunday 12/25/16  CLOSED- Happy Holidays

WOD:  OutLaw 12 Days of Christmas

For time: Performed like the song ** No Racks

1 Clean & Jerk, 225/150 lbs

2 Muscle-ups

3 Box Jumps, 24/20 in

4 Hang Squat Snatches, 115/75 lbs

5 Bar Facing Burpees

6 Push Press, 115/75 lbs

7 Pistols

8 Toes-to-bars

9 Wall Balls, 20/14 lbs

10 Chest-to-bar Pull-ups

11 Handstand Push-ups

12 Front Squats, 225/150 lbs

Depending on class size we may set up stations of equipment and share

A scaled version may be this… All barbells can be shared- this version will also break up the crowd (deadlift, c&J, thruster can be done with the  above push press or squat clean weight of 75# – we can set out some scaled bars to share as well)

1 HSPU (any scale will do)

2 Burpees

3 Pullups (jumping pull up /ring row)

4 Deadlift @ 115/75

5 Burpees

6 Lunges

7 C&J @ 115/75

8 Box Jumps @24/20

9 Wall Ball Shots 20/14

10 Hand Release Pushups

11 SB Slams @ 40/20

12 Thrusters @ 115/75

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Resources

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