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.
Every 4 mins for 20 mins do: 12 Toes-to-bars 12/10 Assault Bike Calories 12 Wall Balls, 20/14 lbs 12 Burpees Target time each set: 2:15-2:45 Time cap each set: 3:00
Lifting: 10 mins to find a single heavy Snatch -Look to reach a Heavy Single in 5-8 sets -Rest at least 1:00 between lifts -Make sure to make smooth calculated jumps with weight -If Max is reached early and time is still left within the session have drop weight to 70% and hit 2-3 singles. […]
Bench Press 5×5 at 72% Shoulder Press 5×4 at 72% Incline Dumbbell Fly 12-12-12– set Dumbbell Pull Over 12-12-12– Alternating Dumbbell Hammer Curl 20-20– Band Tricep Push Down 20-20–