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 Hour 9/12/16

let the gainz begin

TESTING WEEK!

Please make sure you have a VERY RELIABLE spotter available if you are doing this on outside of regular class hour!!

Back Squat 1 Rep Max lift.

Asst:

80% AMRAP

3x cry reverse Hyper

100 abs

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Wod Monday 9/12/16

dream big

 

Part A: EMOMx 10

1 clean & jerk (build each set)

Part B:

3 rounds for time of:

15 Power Cleans, 135/95 lbs

30 Wall Balls, 20/14 lbs

15 Handstand Push-ups

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Party WOD 9/11/16


a LITTLE PARTY

Teams of 3

For time:

Run, 200 m ( each relay stlye)

150 Thrusters, 115/85 lbs

100 Pull-ups

50 Handstand Push-ups

Row, 500 m (each relay style)

 One person works at a time

run and row are done relay style (1 round ea)

**players must keep a barbell off the ground (either front rack or overead only) during the thrusters,pull up, and hspu. If bb touches the ground there is a 10 burpee team penalty

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Endurance WOD 9/11/16

body mind

Teams of 3-4

4 rounds for time of:

Row, 400 m

Run, 400 m

 relay style workout is complete when each member of the team has rowed 1600 meters and run 1600 meters

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Power Hour 9/9/16

de load week

Sumo Deadlift 5×5 at 60% 1RM

Strict Press 5×3 at 60% 1RM

Asst:

3 rounds

10 Empty BB GoodMorning

10 GHD sit up

5 High Box jumps (challenge yourself)

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Wod Friday 9/9/16

you don't need a fancy gym

 

Part A:

10 x 50m Sprints

rest 1 min between sets

Part B:

Complete as many rounds as possible in 12 mins of:

5 Back Squats, 205/155 lbs

10 Broad Jumps

30 Mountain Climbers

**Mountain Climbers are 30 total reps (15 ea side)

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Wod Thursday 9/8/16

weights before dates

Strength:

Take 12 minutes to find a heavy 2 rep Deadlfit

Wod:

For 4 cycles:

AMRAP in 5 mins of:

3 Deadlifts, 225/185 lbs

6 Handstand Push-ups

9 Toes-to-bars

12 Alternating Kettlebell Snatches, 53/35 lbs

Rest 2 mins between each cycle.

For each cycle continue the AMRAP.

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Power Hour 9/7/16

Dont forget this is DE-LOAD week!! Do not over do it because we will be testing next week.  This week will be light moving only.

Back Squat 5×8 at 60% 1RM

Bench Press 5×8 at 60% 1RM

Asst:

30-20-15-10-5

Cal Row

Kettlebell Swing

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Wod Wednesday 9/7/16

keep-calm-and-crossfit-on-5

 

For time:

50 Air Squats

— then —

5 Muscle-ups

50 Kettlebell Swings, 53/35 lbs

5 Muscle-ups

25 Burpee Box Jump Overs, 24/20 in

3 Muscle-ups

25 Power Cleans, 135/95 lbs

3 Muscle-ups

Rest 1 min

Then-

MAX UNBROKEN DOUBLE UNDERS

score = time+unbroken double unders

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Wod 9/6/16

ghd sit up

Oly Skill:

Snatch Balance

6×2 – work up in weight

WOD:

For time:

21 Power Snatches, 75/55 lbs

21 Row Calories

21 GHD Sit-ups

20 Push-ups

15 Power Snatches

15 Row Calories

15 GHD Sit-ups

20 Push-ups

9 Power Snatches

9 Row Calories

9 GHD Sit-ups

20 Push-ups

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