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

click logo for more info Crossfit Kids Course
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.

Friday 7/4/14: CrossFit CSA WOD

Happy Birthday America!

11am class only

25 min AMRAP; In teams of two:

While one partner is inside working on max rounds of:

Cindy (5 pullups, 10 pushups, 15 squats)

The other partner will be outside completing:

50′ Overhead lunge walk (45/25)

 

Posted in | Leave a comment

Thursday 7/3/14: CrossFit CSA WOD

 

Skill

Throwing slam balls

-chest pass

-backwards overhead

-thruster

-side twist left

-side twist right

 

(going for distance, but be sure to get good height as well to create an arc shape)

 

WOD

 

10-9-8-7-6-5-4-3-2-1

Push or Split Jerks 155/105

30 Double Unders each round

(scale = 30double under ATTEMPTS + 10 tuck jumps each round)

Posted in | Leave a comment

Power WOD 7/2/14

powerwod_logo

 

warm up: Upper body- sled- bands-etc

Bench Press (close grip) 3×5 at 70% 1RM

Rest as needed between sets.

Asst:

1 min on 1 min off x 3

incline DB bench press

Dips 3×12 Pull Ups 3x Fail ( wtd if possible)

** If you do not have pull ups do 3 sets of 5 slow negative pull ups.

 

Posted in | Leave a comment

Wednesday 7/2/14

warm-up

general + ankles, calves

 

WOD

10min AMRAP

10 box jumps 24”

10 pistols

10 toes to bar

 

Strength

DB bent over rows

3x30reps

*try to go up each set, should feel HEAVY

 

Posted in | Leave a comment

Tuesday 7/1/14: CrossFit CSA WOD

Strength: (20 minutes; 2-3 to a bar)

Klokov Clean Complex

* work up to a heavy set of the following complex, and please be certain to perform complex UNBROKEN:

- 2X CLEAN PULLS

-1X SQUAT CLEAN (hold in bottom of squat for 2 seconds)

-1X PUSH PRESS (hold in arc position 2 seconds)

-1x PUSH JERK

WOD: 3 rounds

Run 400m

30 WallBalls

20 MedBall Cleans (full hip extension and full squat every rep!)

Posted in | Leave a comment

Power Wod 6/30/14

powerwod_logo

 

Warm Up: sled Lower

Mobility for hips if needed.

Back Squat (3 sec pause at bottom)

3×5 at 70% 1RM Rest as needed between sets. (3 sets of 5 reps)

Asst: 3×15 Back rack walking lunges

Cash Out: Accumulate 5 min of a weighted plank hold

Posted in | Leave a comment

Monday 6/30/14: CrossFit CSA WOD

A. Back Squat 5×5 (80% 1RM)

B. Emom – 14 min
odd – 5/3 unbroken MUps (adv) OR … 5-10 unbroken pull-ups (beg-inter.)
even – thruster x 5 (challenging weight) + barbell burpee x 5

*1-2 muscle ups on the odd minutes if you absolutely cannot string them together

Posted in | Leave a comment

Party WOD 6/29/14

party wod

 

TEAMS OF 4

Part A: Skills Test- Two players from each team at a station Except station 3 ( all 4 relay style)

Station 1-1 min each athlete max airdyne cals

Station 2- 1 min each athlete max pistols and max hs walk

Station 3- 5-10-15  yard speed drill- relay style- all 4 athletes

 

Part B :    2 options- RX and ADVANCED ** one person works at a time

RX-

90 burpee pull ups

60 burpee box jump overs 20″  for both

90 burpee deadlifts 185/135

120 wall ball 20/14

90 burpee pull ups

ADVANCED-

35 burpee muscle ups

60 burpee box jump overs 24″ for both male and female

90 burpee deadlifts 275/185

120 wall ball 20# for both male and female

35 burpee muscle ups

Posted in | Leave a comment

Endurance WOD 6/29/14

run-hill11-620x305

 

“THE HILL”

Grab your sunblock, headphones, and whatever else you need. Today will be the infamous hill run. It is approx. 4.2 miles. If you need to scale with a row or a shorter distance to challenge yourself I will give you a scale. Feel free to buddy up as well if you need support.  Please be on time and well hydrated as we will need the whole hour to complete this most likely. If this is your first time doing this run and you think you may take longer that is just fine.

Posted in | Leave a comment

Power WOD 6/27/14

powerwod_logo

 

Strict Press 3-3-3-2-2-1

Prowler Push 2-1-2-1-2-1

strict press is a progressive load

Prowler push is 50m

2= 2 trips with a challenging weight

1= 1 trip with a heavier weight

Asst:

3×25 barbell curls

3×25 barbell rows

3×25 barbell skull crushers

cash out:  75 push ups with slingshot in as few sets as possible

Posted in | Leave a comment

Resources

The Foodee Project