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 Thursday 6/2/16

rings

SKILL:

Teach Ring Muscle up

Skills, Progressions, and scales

WOD:

5 Min Max  Ring Muscle up

**Scale will be jumping ring mu, low ring mu transitions, or any other variation of the skill

5 Min Max cal Assault Bike

( these can be done in any order)

 

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WOD: Tuesday 6/1/16

pistol squat

 

Strength:

5×2 reps Push Jerk (heavy)

WOD:

10 Min Amrap

10 Push Jerk (#115/#75)

20 Alternating Pistols

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Wod: Memorial Day “Murph” 5/30/16

On Monday 5/30/16 CSA CrossFit will run 1 class only at 11am.

This Wod is a Hero Wod Dedicated to a fallen soldier name Michael P. Murphy.

 

 

071001-N-0000X-001 Navy file photo of SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much larger enemy force with superior tactical position. Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters and was mortally wounded while exposing himself to enemy fire. While being shot and shot at, Murphy provided his units location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds. U.S. Navy photo (RELEASED)

071001-N-0000X-001
Navy file photo of SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much larger enemy force with superior tactical position. Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters and was mortally wounded while exposing himself to enemy fire. While being shot and shot at, Murphy provided his units location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds. U.S. Navy photo (RELEASED)

In his Honor:

1 Mile Run

100 Pull ups

200 Push ups

300 Air squats

1 Mile Run

***RX is done with a weighted vest (20#/14#) and all reps are completed in order

** SCALED OPTIONS:

-no vest

– reps done as 20 rounds of cindy (5 pull ups/ 10 push ups / 15 air squats)

-1/2 murph

-Partner Murph ( partners must do the runs together but may alternate rounds of cindy or split reps as necessary)

-Or whatever form of Murph gets you in the gym, sweating, and honoring those who have given their lives for our freedom.

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Party WOD 5/29/16

party time

TEAMS of 3-

WOD 1:

8 Min AMRAP (each player is at a station- players rotate when all reps are complete)

10 Power Cleans, 135/95 lbs

10 Box Jump Overs, 24/20 in

50 Double Unders

WOD 2:

FOR TIME:

12 Rope Climbs

Run, 200 m

48 Hang Power Snatches, 115/75 lbs * one person must hold a plank

Run, 200 m

90 GHD Sit-ups * one person must hold snatch weight in front rack

Run, 200 m

48 Handstand Push-ups * one person must hold a handstand

Run, 200 m

90 Wall Balls, 20/14 lbs * one person must hold bottom of squat

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Endurance Wod 5/29/16

excersize to be fit

 

Part A:

4 x 500m Row

-rest 2 mins between attempts-

Part B:

7 rounds Assault Bike

:30 s on / :30 s off

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Power Wod 5/27/16

mens_health

 

Back Squat 5×5,

 Push Press 5×3 at 55% 1RM

** Add 5- 10 lbs to back squat from mondays power

Asst:

4 rounds

10 lunge Gm right only

10 lunge Gm left only

10 wtd step ups right only

10 wtd step ups left only

20 hammer curls

20 db tricep kick backs

1 min wtd plank

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Wod Friday 5/27/16

it never gets easier

 

For 4 cycles:

AMRAP in 5 mins of:

5 Power Cleans, 135/95 lbs

10 Pull-ups

10 Kettlebell Swings, 53/35 lbs

40 Double Unders

Rest 2 mins between each cycle.

For each cycle continue the AMRAP.

*pick up wherever you left off for each amrap score is total rounds

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Wod Thursday 5/26/16

you dont workout meme

 

Part A: Find a 1 RM Push Press

Part B: Wod

For Time (25 min cut off)

Run, 200 m

20 Burpees

Run, 200 m

18 Burpees

Run, 200 m

16 Burpees

Run, 200 m

14 Burpees

Run, 200 m

12 Burpees

Run, 200 m

10 Burpees

Run, 200 m

8 Burpees

Run, 200 m

6 Burpees

Run, 200 m

4 Burpees

Run, 200 m

2 Burpees

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Power WOD 5/25/16

you had me at deadlift

 

Bench Press 5×5 at 55% 1RM

Deadlift 5×3 at 55% 1RM

Asst:

3 rounds

20 bent over db rear delt raises

10 strict chin ups

20 banded pvc lat pull downs

10 GHR

10 reverse burpees ( weighted if possible)

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Wod Wednesday 5/25/16

running slow

“The 4×4”

4 rounds, 1 min per station, of:

Box Jump, 24/20 in

Alternating Kettlebell Snatch, 53/35 lbs

Sumo Deadlift High-pull, 75/55 lbs

Handstand Push-up

Rest

 

 

***Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

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Resources

The Foodee Project