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 11/9/16

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“Fithy Fifty”

For time:

50 Box Jumps, 24/20 in

50 Jumping Pull-ups

50 Kettlebell Swings, 35/26 lbs

50 Walking Lunges

50 Knees To Elbows

50 Push Press, 45/35 lbs

50 Back Extensions

50 Wall Balls, 20/14 lbs

50 Burpees

50 Double Unders

** The scale for this wod could be a “Dirty Thirty”

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Power Hour 11/9/16

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Bench Press 3×2 at 95%

Close Grip Bench 2×1 @100% (this means your REAL 95%)

1″ Pause off chest bench 2×3 @90%

Then..

100 Hammer curls

100 bandy tris

100 bandy rows

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WOD Tuesday 11/8/16

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Strength:

3RM Weighted Push Up

Then.. do 1 AMRAP @ 80%

WOD:

5 Rounds For Time:

1 Rope Climb

10 Thrusters 95/65

15 KB Swing 53/35

20 Sit ups

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WOD Monday 11/7/16

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Olympic:

Hang Squat Clean 1×2 at 60%

Hang Squat Clean 1×2 at 65%

Hang Squat Clean 1×2 at 70%

Hang Squat Clean 1×2 at 75%

Hang Squat Clean 1×2 at 80% 1RM

WOD:  Diane on the Run

For Time:

21 Deadlifts 225/155

21 Handstand Push-ups

400 m Run

15 Deadlifts 225/155

15 Handstand Push-ups

400 m Run

9 Deadlifts 225/155

9 Handstand Push-ups

400 m Run

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Power Hour 11/7/16

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Deadlift 6×2 at 80%

Pin/Block pull 2×5 @85%

Deficit DL 2×6@75%

Then..

GHR 3×8

Reverse Hyper 3×8

GHD Sit up 3×15

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CSA Crossfit classes cancelled this weekend!! 11/5 &11/6/16

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Crossfit Classes closed this weekend 11/5/16  & 11/6/16

Please come enjoy the Reebok Record Breakers Power Lifting Meet and shop the vendors. This is one of the biggest power lifting meets of the year so come check it out. Admission is free…. watching a zillion pounds being lifted… PRICELESS!!

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WOD Friday 11/4/16

 

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“Jack”

AMRAP 20 mins :

10 Push Press, 115/85 lbs

10 Kettlebell Swings, 1.5/1 pood

10 Box Jumps, 24/20 in

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Power Hour 11/4/16

Back Squat 5×2 at 80%

Asst:

Front squat 3×3 @85%

Pause at Parallel 3×3 75%

Then..

GHR 3×10

Bb GM 3×10 BB f

ront rack step ups 3×10 (each leg)

50 Hollow rocks/ 50 arch rocks

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WOD Thursday 11/3/16

TEAM “LINDA”

10 reps all the way down to 1 In Teams of 3 For Time:

Bench Presses – BW

Deadlifts – BW+1/2

Power Clean- 3/4 BW

In teams of 3:

1) Everyone does all reps

2) You cannot move to the next station to do your reps until the person ahead of you in finished.

3) Weight is an average of all 3 team mates (possible to make a 4 person team with a rest station.

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Wod Wednesday 11/2/16

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Strength:

15 minutes to find a heavy complex of:

1 pause front squat + 1 front squat

*pause should be a 3 seconds

WOD:

5 rounds for time of:

35 Double Unders

Run, 200 m

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