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.
Strength: FIND a 1 rep max Front Squat WOD: Complete as many rounds as possible in 12 mins of: 3 Front Squats Farmers Carry, 70/53 lbs, 100 ft Front Squats should be done at 70-80% of max found today Farmers carry can be done with KB or DB
Deadlift 3×6 at 65% 1RM Rest as needed between sets. Asst: complete 4 Rounds for time. 1.5 pd KB Power Snatch Right – 6 Reps 1.5 pd KB OH Farmer Carry Right – 20 Yards Burpee – 12 Reps 1.5 pd KB Power Snatch Left – 6 Reps 1.5 pd KB OH Farmer Carry Left […]
4 rounds, 1 min per station, of: Wall Ball, 20/14 lbs Kettlebell Sumo Deadlift High-pull, 70/53 lbs Box Jump, 24/20 in Sprinter Sit-up, 20/14 lbs Rest 1 min Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations. **Each Station […]