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 WOD 3/27/15

strength meme

Bench Press (3 Board) 3×10 at 80%

 Box Squat 2×10 at 70%

4 Rounds:

100m farmers carry

20 double kb thrusters

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Thursday 3/26/15: CrossFit CSA WOD

Thursday CrossFit WOD
Step 1) Mobilize and warm up
Step 2) Hill Run (get an approx 4 mile run in and enjoy this beautiful weather. Wear your sunscreen, put on some great tunes, figure out some of life’s issues, and burn off some bad stuff with good friends.)
Step 3) Mobilize, stretch, active recovery.

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Power WOD 3/25/15

barbell friends

 

Find your Shoulder-to-Overhead 1 Rep Max.

Asst:

1 up to 10 Bench Press @ 75%

1 Rope climb Between each set (Adv=legless)

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Wednesday 3/25/15: CrossFit CSA WOD

Workout of the Day

Part A)
Establish 1RM in one of the squats:
1) OHS
2) Front Squat
3) Back Squat

Part B)
12 min EMOM (4x through this sequence)
a) 13/10 Cal Row
b) :40 of max muscle ups or GI Janes
c) 10 DB/KB Snatch (Heavy)

Buy out: 50 GHD Sit-Ups + 50 Push-ups

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Tuesday 3/24/15: CrossFit CSA WOD

Part A.
1RM Muscle Snatch

Part B.
3 rounds for time:
200m run
7 over unders (PVC between box handles; jump over then crawl under any way)

Exactly 5 min rest; then….

3 rounds for time:
50 dbl unders
OH Walking Lunge 45/25, 12 steps
1 Rope Climb

*Subtract 5 minutes from total time; record on White Board.

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Power WOD 2/23/15

sexy goodmorning

 

Find your Good Morning 3 Rep Max.

Asst:

Tabata doubel KB swings (to eye level) 53/35

rest 4 mins

Tabata KB Swings with one KB (fully overhead) 53/35

Cash out: accumulate 3 min plank hold

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Monday 3/23: CrossFit CSA WOD

Alrighty ladies and Gentlemen, as we enter into the final week of the Open, let’s be certain to keep in mind the following:
NO MAKING UP OPEN WODS DURING CLASS TIME. NO EXCEPTIONS. IF YOU HAVE NO OTHER TIME TO MAKE IT UP, PLEASE KEEP IN MIND YOU HAD ALL OF FRIDAY, AND MOST OF THE WEEKEND, AS WELL AS BETWEEN CLASS TIMES MONDAY BEFORE 430 TO DO SO. IF YOU ARE MAKING IT UP IN THE AFTERNOON, HAVE IT COMPLETED AND THE ROOM CLEANED UP BEFORE 430 BEGINS. THIS MEANS THE FINAL HEAT FOR AN 8 MIN AMRAP WILL BEGIN AT 4:20 LATEST.

THANK YOU FOR YOUR COOPERATION.

“Danny”
20min AMRAP
30-Box Jumps 24″/20″
20-Push Press 115#/85#
30-Pullups

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

 

I wish I had the information to honor all our fallen heroes through the year, but if you are aware of someone that deserve recognition, please bring it to my attention and I will do my best to acquiesce your request.

 

 

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Party WOD 3/22/15

keep-calm-and-crossfit-on-5

Teams of 3 complete AMRAP 18 of the following triplet:
10 Front Squats, 165/115
20 C2B (scale 30 pull ups)
30 Deads 165/115

**Athlete 1 and 2 start on the triplet (one athlete working at a time).

Athlete 3 starts on a rower and completes 500m Row before switching with a teammate.

One teammate must always be rowing, and you must switch every 500m.

Score is total rounds + reps of the triplet.

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Endurance WOD 3/22/15

th

2 rounds for time of:

30 Push-ups

Sprint, 50 m

30 Box Jumps

Sprint, 50 m

30 Burpees

Sprint, 50 m

30 Wall Balls

Sprint, 50 m

30 Kettlebell Swings

Sprint, 50 m

30 Sit Ups

Sprint, 50 m

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Power WOD 3/20/15

stay strong

Sumo Deadlift 10×3 at 70% 1RM

Asst:

100 Double KB walking Lunges (kb held in front rack position)

5 Burpees every 10 lunges

Cash out:

tabata hallow hold

tabata sit ups

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