Welcome to CrossFit CSA, a passionate community of coaches and members who believe fitness is about one thing, RESULTS! Working out shouldn’t waste your time and life is too short to not have fun while your doing it! Utilizing the CrossFit methodology of fitness and nutrition, we strive to bring the reality of elite levels of fitness to the masses. CrossFit CSA is for everyone regardless of fitness level; our programs are scalable and adapted to the individuals skill and ability level. Our members are our biggest asset and we strive to foster a nurturing, caring community of CrossFit enthusiasts.
We are not your typical gym. We are a fitness facility. At CrossFit CSA we strive to break away from the current, flawed fitness model we see so prevalent in America. You won’t find mirrors, fancy machines, or a juice bar. What you will find are all the tools necessary to build elite levels of fitness. In most gyms, these tools are relegated to a dark, dusty corner; at CrossFit CSA the barbell is king, the pull-up bar is queen and dumbbells, rowers, kettle bells, box jumps, wall balls, rings, climbing ropes, a place to run and other “basic” and “old-school” fitness implements are cherished above all else.
3 rounds for time of: 20 Burpee Pull-ups Weighted Run, 45/35 lbs, 400 m Scaled Version: 20 burpee jumping pull up Weighted run, 400m Optional Accessory Midline: Hold Hip Extension at Parallel 3 x :45 sec Hold GHD Sit Up at Parallel 3 x :30 sec Notes: Superset Movements and Rest :90 sec between sets.
Deficit Deadlift 10×4 at 60% Deadlift 10×4 at 65% Barbell Rdl 10-10-10-10—— at 35% Finisher 3×10 Single leg hip bridge each side GHD sit ups BB SDHP
Every 1 min for 12 mins, alternating between: 20 Wall Balls, 20/14 lbs 15 Box Jump Overs, 24/20 in Scaled Version: 15 wall ball 10 step ups Cool Down: Accumulate the Following: 50 Band Pull Apart 100 Banded Leg Curl 50 Face Pull 100 Band Good Morning