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.
For time: “HEAVY GRACE” 30 Clean & Jerks ( 205/145 lbs) Scaled: 155/105 -Goal is sub 11 minutes Scale may also be to go a little heavier than your normal grace- please scale to finish within the goal time of 11 minutes. Cool Down: 3xs Not For Time: 3 weighted pull up + 4 strict […]
Deadlift 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets. Accessory: 3x 10 Barbell Lunge right + Lunge left + Good Morning (choose load) 50′ Slider Seal Walk Cool Down Mobility: 1x: 2-3min Foam Roll Back 2-3min Foam Roll Glutes or Hamstrings
Back Squat 3×4 at 95% Rest as needed between sets. Finisher: 3 sets Split stance RDL x12 each side Pendlay rows x12 Back Ext x12