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.
Lifting: Find a heave 5 rep Power Snatch WOD: “Play Ball” 3 rounds for time of: 10 Power Snatches, 115/80 lbs 20 Box Jump Overs, 24/20 in 30 Wall Balls, 20/14 lbs
Bench Press 5×2 at 85% 1RM Rest as needed between sets. Asst: 3 rounds barbell z press x10 superset with.. db reverse fly (chest supported on incl bench) x30 Cash out: 50 Barbell Curls in as few sets as possible
“Crash Course” Complete as many rounds as possible in 15 mins of: 50 AbMat Sit-ups 40/30 Assault Bike Calories 30 Chest-to-bar Pull-ups 20 Double Db Power Cleans, 50/35 lbs