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 12/8/14

powerwod_logo

Bench Press 5 reps at 40%

 Bench Press 5 reps at 50%

 Bench Press 5 reps at 60%

Asst:

3×10 T-bar rows

100 mc hammers’

100 bandy tris

3×10 push ups

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Monday 12/8/14: CrossFit CSA WOD

skill:
kipping pull-ups mechanics (review/practice for everyone)
Then,
OTM for 10min have athletes do 1-5reps of whatever part of progression they’re working on
-kip swing, kip swing + knee drive, kipping pull-up attempt, multiple kipping pull-ups unbroken
-Advanced can practice butterfly or chest to bar
WOD:
4rds of
in :90sec
10 push jerks 135/95
as many bar facing burpees as possible
rest :30sec
*Score is burpees!

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Party WOD 12/7/14

Teams of 4

Buy in:

Wall Ball (RX 90 reps #25/20) Scaled (60 reps 20/14)

Chest to bar pull up (RX 90 reps) Scaled 60 reps

THEN.. Immediately into ( 2 people complete one couplet- then tag other two team mates to complete the second couplet) * couples may work at the same time

Couplet 1-

12-9-6

Hang Clean and Jerk (RX 135/95) (Scaled (95/65)

Burpee over barbell

Couplet 2-

12-9-6

Power Snatch (RX 135/95)  (Scaled 95/65)

Handstand Push Up (Scaled HR Push Up)

 

Cash Out:

Box jumps (RX 90 reps 30/24″) Scaled 60 reps 24/20

Chest to bar pull up (RX 90 reps) Scaled 60 reps

 

 

 

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Endurance WOD 12/7/14

sprint

Teams of 2: x2

Run 1 mile

Row max meters

** one person will run while the other rows- then you will switch

SCORE is time finished+meters rowed ( 1 second taken off your time for every 100 meters rowed)

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Power WOD 12/5/14

powerwod_logo

Squat 5 reps at 40%

Squat 5 reps at 50%

Squat 5 reps at 60%

Asst:

3×12 front rack step ups

Tabada-

KB swing

v ups

hollow rock

arch rock

** full tabada for each movement (8 rounds 20:10)

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Friday 12/5/14: CrossFit CSA WOD

“Jackie”
1000m row
50 thrusters 45lb
30 pull-ups

skill:
clean complex working up in weight slowly; focus on technique
-full clean
-power clean

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Thursday 12/4/14: CrossFit CSA WOD

skill:
handstand balancing
handstand walking

WOD:
100m sprint
21 body blasters (roll back/forth like a deck squat then kick out to burpee and back in to next deck squat)
30 double unders
100m sprint
15 body blasters
30 double unders
100m sprint
9 body blasters
30 double unders

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Power WOD 12/3/14

swole mates pic

Strict Press 5 reps at 40%

Strict Press 5 reps at 50%

Strict Press 5 reps at 60%

Asst:

3×12 lat pull downs

3xfail chin ups

3×8 dips

3×12 db shrugs

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Wednesday 12/3/14: CrossFit CSA WOD

WOD: (stagger start to share kbs and dbs)
10 ring muscle ups
30 walking lunge w/ “statue of liberty” kb 35/25
20 toes to bar
40 db thrusters 35/25
800m run

Cash out:
4×30 reps
bent over barbell rows
-go for a challenging weight but still try for unbroken

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Tuesday 12/2/14: CrossFit CSA WOD

skill:
snatch practice work up to ~80% from the floor

Tabata:
Deadlift 225/155
Kb swing 70/53
*Score is lowest DL reps in a round + lowest KBS reps in a round

(complete 1 whole Tabata 8x :20 ON :10 OFF, then start second movements own Tabata)

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