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 Thursday 3/16/17

Image result for gymnastic dragon flag pic

Gymanstic Conditioning:

4×3 Dragon Flies

WOD:

5 rounds for time of:

20 Wall Balls, 20/14 lbs

15 Box Jumps, 24/20 in

10 Toes-to-bars

5 Devil Press, 35/20 lbs

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WOD Wednesday 3/15/17

 

froning rope climb

Complete as many rounds as possible in 14 mins of:

2 Rope Climbs

6 Deadlifts, 225/155 lbs

30 Double Unders

Med Ball Run, 20/14 lbs, 200 m

REST 2 MINS then..

Hold a 2 min plank

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Power Hour 3/15/17

 

Image result for anderson squat pic

Anderson Squat 5-5-5-5-5 ( this must be done from the inside of the rack on pins- set the pins so that you start in the bottom of your squat)

** Work up in weight each set to reach a Heavy 5 reps for the day.. Then.. 80% AMRAP

Asst: 12 min AMRAP:

Sandbag Complex

4 SB clean

3 SB Front Squat

2 SB Alt Lunges

1 SB jerk

Cash Out: 50 GHD Back Ext

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WOD Tuesday 3/14/17

 

Strength:

2-2-2-2-2 Bench Press

then… 1 set of max reps at 50% of highest weight lifted today

WOD:

For time:

50 Kettlebell Swings, 53/35 lbs

25 Burpees

50 Thrusters, 45/35 lbs

25 Burpees

50 GHD Sit-ups

25 Burpees

50 Row Calories

25 Burpees

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Power Hour 3/13/17

not lift itself

Deadlift 3×8 at 60% 1RM

Asst:

3 Rounds

Hold top of Pull Up 45 sec

rest 15 sec

Max OH Plate walking lunge 45/25 in 45 sec

rest 15 sec

Max slam ball ( heavy)

rest 15 sec

Sprint Full Gasser or 1/2 Gasser

** gasser is 50m x4- touch ground each side

***1/2 gassser is 50m x2 sprint touch ground each side

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WOD Monday 3/13/17

Image result for push jerk pic

Focus: Push Jerk

*Take 12-15 minutes to work on technique

WOD:

15 min amrap:

3 mu

6 clean and jerk @ 155/105

9 HR Push ups

12 Cal assault Bike

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IMPORTANT REMINDER!! 3/11/17 MARCH MADNESS POWER MEET

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QUIK REMINDER:

CrossFit CSA will be closed on Saturday March 11th,2017

We are Hosting the SPF March Madness Power Lifting Meet.

Please feel free to stop by and spectate or shop vendors- admission is free !

WE are only closed SATURDAY- Sunday the 12th we will return to our regular scheduled programming.

Please remember that we will be holding CrossFit Open repeats on Sunday from 1-3pm

 

 

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WOD Friday 3/10/17

 

Image result for Crossfit open quotes

OPEN WOD 17.3

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

***Scaled: (Ages 16-54) Jumping chin-over-bar pull-ups Squat snatches or power snatches with overhead squats permitted Men use 45-75-95-115-135-155 lb. Women use 35-55-65-75-95-105 lb.

***Masters 55+: Chin-over-bar pull-ups Squat snatches or power snatches with overhead squats permitted Men use 75-105-135-155-185-205 lb. Women use 45-75-95-115-135-155 lb.

***Scaled Masters 55+: Jumping chin-over-bar pull-ups Squat snatches or power snatches with overhead squats permitted Men use 45-75-95-115-135-155 lb. Women use 35-55-65-75-95-105 lb.

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Power Hour 3/10/17

weights before dates

Bench Press 3×8 at 60% 1RM

Asst:

Complete 5 Rounds

Max push press @75% of Bodyweight if possible

Sprint 40 yds

Max Dips

Sprint 20yds

Rest 90 sec

score total reps

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WOD Thursday 3/9/17

if it was easy

SKILL: Pistols

Complete as many rounds as possible in 15 mins of:

8 Push Press, 115/75 lbs

16 Pistols (Alternating Legs)s

30 Double Unders

Run, 200 m

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