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.
Complete as many rounds as possible in 17 mins of: 30 Power Snatches, 75/55 lbs 30 Burpees 30 Power Snatches, 115/75 lbs 20 Burpees 30 Power Snatches, 135/95 lbs 10 Burpees In Remaining Time: Max Rep Power Snatch, 155/105 lbs * Scale weights as necessary. Some may even start with the empty barbell
Bench Press 5×5 at 70% 1RM Asst: 5 sets 20 banded tri push downs 20 banded curls 20 banded face pulls – eye level/thumbs in 20 banded upright rows (sdhp style)
Strength: 3 Front Squats, pick load Every 1 min for 7 mins. WOD: “The Chief” For 5 cycles: AMRAP in 3 mins of: 3 Power Cleans, 135/95 lbs 6 Push-ups 9 Air Squats Rest 1 min between each cycle. For each cycle restart the AMRAP.