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.

WOD Wednesday 3/1/17

crossfit-definition

Strength:

Emom x 8

1 Clean and Jerk @70%

WOD:

Complete as many rounds as possible in 15 mins of:

3 Power Cleans, 135/95 lbs

3 Front Squats

3 Push Jerks

12 Assault Bike Calories

**For large classes you bike or row for cals

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WOD Tuesday 2/28/17

Image result for sumo deadlift pic

Strength:

Sumo Deadlift

5×3@65%

WOD: Diane

21-15-9

Deadlift (225/155)

Handstand push up

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WOD Monday 2/07/17

CSA Ashley OHS

 

Strength:

5 sets of:

1 Pause OHS + 1 OHS (build in weight)

WOD:

7 Rounds For Time:

10 wall ball (20/14)

10 pull ups

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Power Hour 2/27/17

Mr._Strong

Bench Press 1 Rep Max

Then-

1 x 80% AMRAP

Asst: 5 rounds- 1 min on/ 1 min off

Incline Db press

then-

50 db shrugs

50 mc hammers

50 dips

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Party WOD 2/26/17

partner wod

Partner WOD: All reps Cumulative break-up however you like

For time :

500m Run (both partners run together) ———-

3 Rounds

30 WallBall (20)(14)

30 T2B 20 Push-ups

20 Box Jumps (24)(20)

10 Front Squats (155)(105)

10 Muscle-ups (sub 2 C2B Pull-ups + 2 Ring Dips = 1 Muscle-up) ———-

500m Run (both partners run together)

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Endurance 2/26/17

Running Cindy:

20 min Amrap  *build your cindy rounds

400m run

1 round of cindy

400m run

2 rounds of cindy

400m run

3 rounds of cindy

ETC…ETC….

** Cindy = 5 pull up-10 push ups- 15 air squats

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WOD Friday 2/24/17

Image result for crossfit pic

IT’S TIME!!!! Every Friday for the next 5 weeks your programming will be brought to you by CrossFit HQ.  The Open Wod of the week will be run in heats and we will have a fun time counting reps for eachother and cheering eachother on..  Please regiser at CrossFit Games website and make sure to not only choose CSA as your affiliate but ALSO select to be part of Team CSA :)YOU MUST DO BOTH!!! Let the Games Begin… and may the odds be forever in your favor 🙂

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes

Rx’d: (Ages 16-54)

Men use 50-lb. dumbbell and 24-in. box-

Women use 35-lb. dumbbell and 20-in. box

Teenagers 14-15:

Boys use 35-lb. dumbbell and 24-in. box-

Girls use 20-lb. dumbbell and 20-in. box

Masters 55+:

Men use 35-lb. dumbbell and 24-in. box, step-ups OK –

Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Scaled: (Ages 16-54)

Men use 35-lb. dumbbell and 20-in. box, step-ups OK-

Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Scaled Teenagers 14-15:

Boys use 20-lb. dumbbell and 24-in. box, step-ups OK –

Girls use 10-lb. dumbbell and 20-in. box, step-ups OK

Scaled Masters 55+:

Men use 20-lb. dumbbell and 20-in. box, step-ups OK –

Women use 10-lb. dumbbell and 20-in. box, step-ups OK

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Power Hour 2/24/17

Strict Press 5-5, using heaviest weight per set

Bench Press (close grip) 5-5, using heaviest weight per set

Asst:

4 super sets of:

4 Depth Push ups to explosive rebound

Max Bar Dips

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WOD Thursday 2/23/17

Image result for 17.1 open announcement pic

Open Starts TODAY!!! at 5pm we will have the live announcement running at the gym. FRIDAY the wod will be programmed.  You still have time to sign up- registration will close on monday when scores are due.

WOD: Lifting Day

3-3-3-3 Back Squat

3-3-3-3  Thruster

** racks are only used for the back squat- thrusters must be cleaned from the ground.

Cash Out CORE: 4x Max L sit hold

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WOD Wednesday 2/22/17

 

Image result for floor press pic

Strength:

15 Minutes to find a 5RM Floor Press

WOD:

5 rounds for time of:

30 Double Unders

20 Wall Balls

10 Ring Dips

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