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- Part 1- 2 RM Pause Front Squat Part 2- 1RM Hang Squat Clean WOD: “Dirty Nap” 3 RFT: Hang Squat Cleans and Lateral Burpees Over Bar 3 rounds for time of: 15 Hang Squat Cleans, 115/80 lbs 15 Lateral Burpees Over Bar **STRENGTH MOVEMENTS 20 minutes to work through the two strength movements Pausing […]
Bench Press 1×5 at 45% 1RM Bench Press 1×5 at 45% 1RM Bench Press 1×3 at 60% 1RM Bench Press 1×5 at 65% 1RM Bench Press 1×5 at 75% 1RM Bench Press 1×5 at 85% 1RM Rest as needed between sets. Finisher: 5×10 Bench press @50% Then- Alternating for 8 rounds Tabata Chin ups Tabata […]
“LYNN” 5 rounds for max reps of: max rep Bench Press, 1x bodyweight max rep Pull-ups -There is no time cap however …. Must be done like a SuperSet -IE: bench and then go right into pull ups = 1 superset ** resting as you need between sets Pull ups may be done strict or […]