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.

Party WOD 10/5/14

party leg raises

 

AMRAP 25 min

Teams of 2

3 HSPU

4 Power Clean 155/105

5 Burpee

** Each Player must complete a full round before tagging team mate

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Endurance WOD 10/5/14

endurance

10 Rounds For Time:

Row 250m

Rest 2 min between each round

 

Cash out: ABS

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Friday 10/3/14: CrossFit CSA WOD

WOD:
1RM clean and jerk

 

A little motivation for you from our friends at Cal Strength. Donny Shankle use to teach at CSA. What a character he was.

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Power WOD 10/3/14

powerwod_logo

Back Squat 5-5-5-5-5

Strict Press 5-5-5-5-5

Use only 2-5lbs more TOTAL from your last 5×5.

Then..

GHR 3xcry

GHD sit ups 3×10

GHD back Ext 3×10

If you have pull ups

3×10 weighted push up

3×10 CHIN ups ( weighted if possible)

4×25 Single arm DB Rows

No Pull Ups

5×1 Slow Negative pull up

5×1 slow negative chin up

8×1- explosive dips from bars

4×25 single arm DB rows

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Thursday 10/2/14: CrossFit CSA WOD

Skill: Kipping Toes to Bar

Warm up DeadLift

WOD:

8rds
8 bar facing Burpee
8 DL 225/155
8 T2b

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Wednesday 10/1/14: CrossFit CSA WOD

WOD

Shuttle run begins each Round

5-10-15m

Handstand pushups (strict)

15-12-9-6-3

Scaling in this order:

1) Kipping ful range of motion

2) strict with feet on box

3) strict with knees on box

4) Handstand kick up to wall, kick back down, regular push-up

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Power WOD 10/1/14

powerwod_logo

Bench Press 5-5-5-5-5

Power Clean 5×3 at 65%

Use 2-5 lbs more than last 5×5 on bench

Then-

5-4-3-2-1 Front Squat ( ascending weight each set)

5-4-3-2-1 Clean high pulls ( ascending weight each set)

5-4-3-2-1 Push Jerk (ascending weight each set)

100 hanging knee raises

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Power WOD 9/29/14

5x5 pic

 

Squat 5-5-5-5-5

Strict Press 5-5-5-5-5

Use only 2-5lbs more TOTAL from your last 5×5.

Then..

GHR 3xcry

GHD sit ups 3×10

GHD back Ext 3×10

If you have pull ups

3×10 weighted push up

3×10 CHIN ups ( weighted if possible)

4×25 Single arm DB Rows

No Pull Ups

5×1 Slow Negative pull up

5×1 slow negative chin up

8×1- explosive dips from bars

4×25 single arm DB rows

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Monday 9/29/14: CrossFit CSA WOD

 

A. Every three minutes, for 24 minutes (8 sets) of:

I. (NOVICE Abilities)

Run 200 Meters
10 Burpees
10 Pull-Ups (Rx’d,  Ring Rows, or STRICT Banded. NO KIPPING WITH BANDS)

II. (INTERMEDIATE Abilities)

Run 400 Meters
10 Push Press (115/75 lbs)
5 Chest to Bar Pull-ups

III. (ADVANCED Abilites)

Run 400 Meters
10 Push Press (155/105 lbs)
5/3 Muscle-Ups

B. AFTER PARTY (not for time; for practice)

5 min of Handstand push-up practice; or 30 total HSPU’s (Do strict, if possible, for as many as possible)

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Party WOD 9/28/14

keep-calm-and-crossfit-on-5

 

Teams of 2:

50 Chest 2 Bar pull ups

75 OHS (115/75  95/65   65/35)

100 KB Swings (70/53  53/35  35/18)

200 HEAVY Rope Single Skips

Player 1 will be working while Player 2 completes a 100m sprint- Then Player 2 will perfrom reps while Player 1 sprints. At any given time one person is sprinting and one person is working.

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