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.
Bench Press (2 Board) 15×3 at 70% 1RM Rest as needed between sets. Use 60-70% of your 1 rm bench press *remember to focus on speed in your reps!! Asst: 4×10 bb row 10×4 strict pull ups 4×20 banded tris 100 hammer curls (50 each arm
“Slot Machine” Teams of 3 AMRAP 7: 50 Back Squats (135/95) 50 Back Squats (185/135) AMRAP Back Squats (225/155) rest 3 minutes AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/115) rest 3 minutes AMRAP 7: 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185) Ideally pairing teams up who […]
“Helen Kelly” For Time: 1 Round Of Kelly 400m run 30 box jumps 24/20 30 wall balls 20/14 2 Rounds Of Helen 400m run 21 kettlebell swings 53/35 12 pull ups 1 Round Of Kelly 400m run 30box jumps 30 wall balls