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.

Endurance Wod 11/20/16

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24 min EMOM

Station 1) Row Cals

Station 2) Sand bag Bear Crawl

Station 3) Bike Cals

Station 4) weighted sit up

Station 5) Paralette Pass thru

Staion 6) Ground and pound

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WOD Friday 11/18/16

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For time:

Run, 800 m

8 Rope Climbs Run,

600 m

6 Rope Climbs Run,

400 m

4 Rope Climbs Run

, 200 m

2 Rope Climbs

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Power Hour 11/18/16

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Back Squat 3 Rep Max.

** New to the program? Test your 1RM

Asst:

3×15 Romanian DL 95/65 or 135/95

100 DB step ups ( choose your weight wisely)

50 GHD sit up

50 GHD back Ext.

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WOD Thursday 11/17/16

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SKILL: Ring Dip Technique

Complete as many rounds as possible in 13 mins of:

50 Push Press, 45/35 lbs

5 Bar Muscle-ups

40 Back Rack Reverse Lunge Steps, 45/35 lbs

5 Bar Muscle-ups

30 Ring Dip

s 5 Bar Muscle-ups

20 Row Calories

5 Bar Muscle-ups

10 Alternating Kettlebell Snatches, 53/35 lbs

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Power Hour 11/16/16

Bench Press 3 Rep Max.

** new to the program? Test your 1 RM- have a spotter!!

Asst:

dead stop DB Row 3×15

seated shoulder press 3×15

BB Skull Crushers 3×15 each arm-

DB Hammer Curls 3×15 each arm

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WOD Wednesday 11/16/16

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Strength:

12 minutes to find a heavy barbell complex of:

1 hang power clean+2 reverse lunges+1 push jerk+ 1 squat clean

WOD:

4 Rounds for Time:

12 OHS (95/65)

14 Bar facing Burpees

12 HSPU

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WOD Tuesday 11/15/16

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SKILL:  MED BALL CLEAN

WOD:

A) 10-20-30

Cal Row

GHD or ABMAT Sit up

-REST 1 MIN-

B) 30-20-10

Hand Release Push Up

KB Swing (53/35)

-REST 1 MIN-

C) 20-10-30

Med Ball Clean (20/14)

Box Jump (24/20)

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WOD Monday 11/14/16

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Stay Motivated.. Remember Monday is a great day to start fresh…new mindset, new goals,better choices…etc etc etc..that’s why you should always think of monday as a great day and make it so 🙂

10 rounds for time of:

1 Power Clean & Jerk (80-90% of max)

25 Double Unders Sprint,

100 m

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Power Hour 11/14/16

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Deadlift 3 Rep Max.

** If you are new to the programming test your 1 RM

CASH OUT:

3×10 rev hypers

100 banded hammy curls (50 each leg)

50 Weighted sit up

50 weighted russian twists

1 min weighted plank hold (accumulated if necessary)

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PARTY WOD 11/13/16

Partner Mash Up….

A) 2 Rounds ( split up however you like)

9-15-21

OHS 95/65

Chest To bar Pull Ups

-REST 2 Min-

B) 4 rounds (2 rounds each- one partner runs- one works)

400m run

20 wall ball 20/14

10 Deadlifts 255/175

-REST 3 Min-

C) AMRAP 7 Minutes (alternating movements)

2 muscle up ( bar or ring)

5 HSPU Strict

7 TTB

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Resources

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