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 8/2/15

team

 

Teams of 3or 4

4 Rounds

Row 400m

Run 400m

** Relay Style- as soon as one athlete is off the rower the next athlete can get on rower. Wod is Complete when all team members have completed 1600m each.

CASH OUT: 50 Partner med ball toss sit ups each

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Friday 7/31/15: CrossFit CSA WOD

FOR TIME:
50 DU
25 Front Squats (155/105)
25 Sit ups
40 DU
15 Front Squats (155/105)
15 Sit ups
30 DU
10 Front Squats (155/105)
10 Sit ups
20 DU
5 Front Squats (155/105)
5 Sit ups

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Power WOD 7/31/15

winne the pooh deadlift

 

Nice job On Wednesday to the power crew who Prd Squats on Monday.. The Whole Crew Prd Bench Presses too!!!  Time to see where that Dead Lift  is Friday night- DL NIGHT!! Then… go celebrate with some Doughnuts YO!

Deadlift 1 Rep Max lift.

Asst:

5 Rounds

15/12 cal row

20 OH Plate walking Lunges (total)

20 GHD Sit Up

 

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Thursday 7/30/15: CrossFit CSA WOD

1) 50 Burpess For TIME

2) WOD:

3 RFT
10 Power Snatch (95/65)
100m Sprint

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Wednesday 7/29/15: CrossFit CSA WOD

SKILL: HSPU – 10 min
5 min EMOM ( if proficient use deficit)
3-5 HSPU
WOD:
400m med ball carry (20/14)
21-15-9
Push Press (95/65)
Box Jump (24/20)
400m Med Ball Carry (20/14)

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Power WOD 7/29/15

Squat PR

Those who have been consistant through the last 14 weeks of power reaped the rewards on Monday night with PR’s ranging anywhere from 15# to 50#!!! Big Shout out to Derek who’s goal is a 400# squat by the end of the year. He hit a 25 # PR at 385# and is only 15# from that goal.

The Fight Ladies who have been very consistant all hit PR’s . Mary hit 175# squat to take a whopping 50# PR.  Morgan  joined the 200# club with a 15# PR. Nae hit 125# walking away with a 30# PR. Last but not least Marianna hit 140# to grab a 25# PR!

Great Job EVERYONE!! Hard work and dedication has paid off. Next lift to PR- BENCH!

 Bench Press 1 Rep Max lift.

Asst:

For time —

5-10-15

Power cleans @ body weight

Strict pullups

Diamond pushups

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Tuesday 7/28/15: CrossFit CSA WOD

Strength- Thruster
5-5-5-3-3-3-1-1-1 (acending weight each set)
WOD- 12 min AMRAP
Run 200m
10KB Swings (53/35)
10 Pull Ups

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Monday 7/27/15: CrossFit CSA WOD

FORM TIME:

10 Cleans (185/125)

50 Wall Balls (20/14)

15 Cleans (155/105)

40 Wall Balls

20 Cleans (125/85)

30 Wall Balls

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Power WOD 7/27/15

minions

Back Squat 1 Rep Max lift.

Asst:

4 min amrap

50′ Sled push- heavy.. not jogging speed

50′ Sled Pull

-rest 2 mins

Repeat

Cash Out: 50 Strict Toes To Bar- or 50 V ups with weight

View Gym Results (0)

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Friday 7/24/15: CrossFit CSA WOD

hero choice day….

A) “Murph”

1 mile Run, then

100 pull-ups, then

200 push-ups, then

300 squats, then

1 mile run

*must be done as written, not 20 “Cindy” reds or any other variation other than written

 

B) “Dae Han”

Three rounds for time of:
Run 800 meters with a 45 pound barbell
15 foot Rope climb, 3 ascents
135/95 pound Thruster, 12 reps

 

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