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 single heavy 3 Position Snatch WOD: “Power Wheels” 3 Minute AMRAP 12/9 Assault Bike Calories 12 Power Snatches, 95/65 lbs -Rest 3 mins- 3 Minute AMRAP 12/9 Assault Bike Calories 8 Power Snatches, 115/80 lbs -Rest 3 mins- 3 Minute AMRAP 12/9 Assault Bike Calories 4 Power Snatches, 135/95 lbs
“Dirty Thirty” For time: 30 Box Jumps, 24/20 in 30 Jumping Pull-ups 30 Kettlebell Swings, 35/26 lbs 30 Lunges 30 Knees-to-elbows 30 Push Press, 45/33 lbs 30 Back Extensions 30 Wall Balls, 20/14 lbs 30 Burpees 30 Double Unders
Squat 5×5 bench 5×5 deadlift 1×5 Use 90% of Fridays weight or your 5RM weight ** WITH GOOD FORM AND DEPTH! IF this is not possible with 90% take it down to heavy 5×5 with perfect form **This will be the last week of this cycle