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 5/11/15

stay strong

Back Squat 3×5 at 70%

Asst:

Every :30 seconds for 10 minutes

6 Hang Power Clean (#185/135)

6 Box Jumps (30″/24″)

6 Strict Pull Ups or Towel Pull Ups

5-10-5 yd Shuttle Sprint

*You have :30 seconds to complete each set of a given exercise.

Cycle through until 10 minutes (5 Rounds) have been completed.

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Monday 5/11/15: CrossFit CSA WOD

A) Deadlift
5 Sets of 3 (Heavy as you can)

B) Three sets for times of:
200 meter run
10 Deadlifts (275/185 lb.)
15 Box Jumps Overs (20/16″) *clear over the box
20 Pull-Ups
200 meter run
Rest 3 minutes between sets

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Party WOD 5/10/15

partner wod

In Pairs For Time:

Wod 1)

Row 5K – (you can tag your partner at any point to switch)

100 Partner wall balls

25 Partner Deadlifts #375/225

** Rest 7 min

Wod 2)

3 Rounds for Time:

*each person must complete 3 rounds. Tag out after each round.

15 hang power snatch #75/55

15 OHS #75/55

** Rest 7 min

Wod 3)

21-15-9

Synchronized pull-ups

Synchronized burpee box jump  (24″/20″)

*Ring Rows/ Pull ups/ or chest to bar are acceptable

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Endurance WOD 5/10/15

Running Black Jack

Run 100m

21-20-19-18-17-16…etc -Air Squats

Run 100m

1-2-3-4-5-6-7….etc – Push Ups

** Air squat go from 21-1

** Push ups go from 1-21

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Friday 5/8/15: CrossFit CSA WOD

A) Skill:
Muscle-up practice
or, for those that have MU’s….
3 rounds, not for time, but for max quality:
5 muscle ups with as small of a kip as possible; strict if you can
+
10 pistols; alternating

B) 10 min AMRAP of:
10 sit-ups; 1 KB Swing
9 sit-ups; 2 KB swings
8 sit-ups; 3 KB swings
continue in this fashion to…
1 sit-up; 10 KB Swings
Then, Max KB Swings til the 10 min time cap

Score is total KB swings completed throughout entire 10 minutes.

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Power WOD 5/8/15

winne the pooh deadlift

 

Deadlift 3×6 at 65% 1RM

Asst:

complete 4 Rounds for time.

6  KB Power Snatch Right – (54/35)

KB OH Farmer Carry Right – 20 Yards

12 Burpee

6 KB Power Snatch Left –(54/35)

 KB OH Farmer Carry Left – 20 Yards

12 burpees

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Thursday 5/7/15: CrossFit CSA WOD

“The Bear Complex”

5 Rounds:

-7 Reps per round

*One rep consists of a Power Clean to Front Squat to Push Press to Back Squat to Push Press(from back rack)*

**Add more weight each round**

This is NOT for time, focus on proper mechanics and FULL range of motion

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Power Wod 5/6/15

i dont stress i bench press

Bench Press 3×6 at 65% 1RM

Asst;

2 Rounds

Row 200m

50 Push ups

Row 200m

Rest :90s

-rest as needed-

2 Rounds

Row 100m

25 dips

Row 100m

Rest :60s

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Wednesday 5/6/15: CrossFit CSA WOD

Hill Run.

This is an approximate 4 mile run that involves climbing a hill behind Dublin High. Bring your running shoes, your ear buds, and some water.

 

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Tuesday 5/5/15: CrossFit CSA WOD

Part A) 3 rounds for time:
21 toes to bar
15 Burpee Box Jumps 30/24
9 Ring Muscle Ups

Part B) AFTER PARTY:
3 Empty sled 100m max effort sprints (down to wall and back)

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