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 1/17/16

sweat bad ass

 

4 rounds for time of:

Row (calories), 1 min

Rest 1 min

Burpee, 1 min

Rest 1 min

Double Under, 1 min

Rest 1 min

Teams of 2 alternating work and rest

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Friday 1/15/15: CrossFit CSA WOD

Skill:
Handstand Holds 3x20s
ADV> Shoulder taps 3×10
WOD:
AMRAP 20 min
75 Du
50 Wall ball
40 burpees
30 pull up ( adv- chest to bar)
20 power cleans (135/95)
10 Jerks (135/95)
5 power snatch (135/95)

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Thursday 1/14/15: CrossFit CSA WOD

Back Squat
1×5 @ 60%
3×3 @ 70%
3×2 @ 80%
WOD:
3 RFT
20 Kb swing (53/35)
10 KB goblet squats
20 Alt. KB Snatch

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Power WOD 1/13/16

powerwod_logo

 

Bench Press 3×4 at 75% 1RM

 Asst:

6 Rounds

2 Rope climbs

10 Dips

20 double unders -rest 1 min-

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Wednesday 1/13/15: CrossFit CSA WOD

ALT EMOM x 12
Odd: 3 Hang power cleans @60% of 1 RM
EVEN: 9 Lateral Box Jump Overs
WOD:
8 min amrap
5 Shoulder to OH (115/75)
10 toes to bar

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Tuesday 1/12/15: CrossFit CSA WOD

Teach Turkish get up- practice by doing 5×3 reps each arm
WOD:
Tabata Fun
Assault bike cals
Push up
Row cals
Sit up
** Full tabata at each station before switching stations (full tabata is 8 rounds of :20 on :10 off
** 1 min rest between stations for transitions

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Monday 1/11/15: CrossFit CSA WOD

1) Work up to 50% of 1RM snatch
2) Then perform:
5 sets- 1 power snatch + 1 hang full snatch (rest :90s between sets)
WOD:
Run 200m
12 HP snatch (115/75)
9 Front rack lunges
Run 200m
9 HP snatch
6 Front rack lunges
Run 200m
6 HP snatch
3 Front rack lunges

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Power WOD 1/11/16

dream big

 

Deadlift 3×5 at 70% 1RM

Asst:

EMOM 12:00

10 Russian KBS

20 Double Unders

*KB weight should be as heavy as possible.

** these are NOT alternating- both movements should be completed within each minute.

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Party WOD 1/10/16

a LITTLE PARTY

Teams of 4 -Relay Style

4 rounds for time of:

1 Rope Climb

10 Dumbbell Squat Clean Thrusters, 35/25 lbs

20 Box Jumps, 24/20 lbs

30 AbMat Sit-ups

40 Double Unders

RELAY STYLE MEANS-

**The next team member cannot move on to the next station until previous member is finished

**The first team member cannot start the next round until last member is finished

**30 Min Cut off

**Sub 5 ring rows or 3 rope pulls for rope climb

** Sub 80 singles for 40 Du

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Endurance WOD 1/10/16

body mind

 

For time:

Row, 1000 m

— then —

16 rounds of: CINDY ( alternate each round)

5 Pull-ups –10 Push-ups– 15 Squats

— then —

Row, 1000 m

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Resources

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