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 4/11/16

power hour

 

Find your Front Squat 3 Rep Max.

80% AMRAP

THEN..

6 RFT

7 Heavy Russian KB swings

21 Double Unders

20 M Bear Crawl

Cash OUT:

30 Single Leg KB Deadlifts (each leg)

** Weight can be held with one hand or two

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Party WOD 4/10/16

party time

 

Teams of 2

2 Rounds For Time

40 push ups

200m row

40 Deadlifts (135/95)

200m row

40 box jumps (24/20)

200m row

40 clean & jerks (95/65)

200m row

40 burpees

200m row

40 wall ball (20/14)

200m row

40 pull ups

200m row

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Endurance WOD 4/10/16

 

 

punch pic25 minutes:

1 min ea station:

“FIGHTER CONDITIONING”

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Friday 4/8/26: CrossFit CSA WOD

Barbell cycling: EMOM x16
Min 1&2- 6 power cleans @60%
Min 3&4 – 3 Squat cleans @60%
Min 5&6 – 4 Power cleans @70%
Min 7&8 – 2 squat cleans @70%
Min 9&10 – 6 power cleans @60%
Min 11&12 – 3 Squat cleans @60%
Min 13&14 – 4 power cleans @70%
Min 15&16 – 2 squat cleans @70%
WOD: 21-15-9
Cal Row

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Power WOD 4/8/16

you had me at deadlift

 

3RM Sumo DL

80% Amrap

THEN-

4×15 stiff leg sumo DL

4x 100m KB Farmers

Carry Cash OUT:

3 Rounds

1 min Plank Hold

rest :30s

1 min plank knee to elbow climbers

rest :30s

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Thursday 4/7/16: CrossFit CSA WOD

Annie On The Run
50 Sit up
20 Du
400m run
40 sit up
18 DU
400m Run
30 Sit up
16 DU
400m Run
20 sit up
14 Du
400m Run
10 sit up
12 Du
400m Run

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Wednesday 4/6/16: CrossFit CSA WOD

OLY
10 min EMOM
1 Full Snatch + 2 OHS @ 70%
WOD: For Time
30 pull up
30 KB swing 53/35
30 KB goblet squats
30 Knees to elbow
30 Superman back ext
30 Wall ball 20/14
30 double unders

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Power WOD 4/6/16

benchpress

Bench Press (1 Board) 3 Rep Max lift.

80% AMRAP

THEN-

100 Bent Over DB Rows (50 ea arm)

100 Mc hammer Curls

50 BB Skull Crushers

 

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Tuesday 4/5/16: CrossFit CSA WOD

Skill:
1) Accumulate 2 min in an L sit
2) Accumulate 1 min HS Hold
WOD: 3RFT
10 HSPU
20 Box Jump Overs ( clear the box) 24/20
20 Power cleans 95/65
10 Push Press 95/65

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Monday 4/4/16: CrossFit CSA WOD

Strength : Front Squat
1×8 @ 50%
1×5 @ 60%
1×3 @ 70%
1×2 @ 80%
WOD: Teams of 2
100 Alternating partner burpees
50 HR Push ups
800m med ball run

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Resources

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