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.

Party WOD 7/12/15

Mommy-workout-partners

Teams of 3

100 Wall Ball

100 Toes To Bar

100 Stone To Shoulder

50 m Sled Sprint x6

*** 2 people can share work at any given station- The 3rd person must be on a 10 cal assault bike or Airdyne or Row.

** Teams MUST switch out the bike every 10 cals continuously until all reps at each station are finished..

THEN..

25 Team Tire Flips- Any How , Any Way

100 double Unders Each Team Player

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Endurance Wod 7/12/15

crossfit-definition

FOR TIME:

Run 1200m

100 Air Squats

80 Sit ups

60 Push ups

40 Pull Ups

20 burpees

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Wod 7/10/15

 

 

 

crossfit-definition

 

Every 1 min for 25 mins, alternating between:

10 Back Squats

10 Push-ups

10 Box Jumps

 Sprint, 100 m

10 Wall Balls

GOAL is 10 Reps OTM- Load appropriately but challenging

** if bodyweight push up is not challenging weight them

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Power WOD 7/10/15

deadlift

 

Deadlift 3×4 at 85%

Asst:

Find a MAX 50ft prowler push

Cash Out:

Reverse Hyper 3x cry

100 KB sit ups

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WOD 7/9/15

FOR TIME:

 Row, 1000 m

50 Burpees

40 Double Unders

30 Handstand Push-ups

20 Hang Power Cleans, 155/105 lbs

10 Thrusters, 155/105 lbs

** For Larger Classes run heats with faster athletes recommended to go first.

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WOD 7/8/15

plate lunge

A) 15 MIn EMOM
Santch +Hang Snatch

B) 10 min AMRAP
60 Ft OH Walking Lunge (45/35)
60 Ft Burpee Broad Jump

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Power WOD 7/8/15

baby bench

Bench Press 3×4 at 85%

Asst:

3 Rounds @ 70%

5-8 reps vs. 1 board

5-8 reps vs 2 board

5-8 reps vs 3 board

THEN..

4×25 mc hammers

( go up in weight each set)

4×25 DB Rows Each arm

( go up in weight each set)

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WOD 7/7/15

PART A)

Bench Press 5×5  (E2MOM)

PART B) 4 Sets

Against a 4 min running clock

25 KB Swings

Run 400m

Max Reps Double Unders

*Rest 4 min between rounds

 

 

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WOD 7/6/15

running voice

 

A) 5 RFT

12 SDHP (115/85)

10 Shoulder to overhead (115/85)

12 Back Squat (115/85/)

B) EMOM 10 Min

100m Sprint

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Power WOD 7/6/15

power hour

 

 

Squat 3 sets of 4 reps @ 85%

 

Asst:
5 rounds
30 ft BB Lunge GM
5-10 Glute Ham Raises (spotted if necessary)

Cash Out: 3 rounds
15 weighted GHD sit ups
15 Weighted GHD Back Extensions

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Resources

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