CrossFit CSA

ALL MEMBER UPDATE: Tuesday 4/7/20 Class Schedule. #TEAMCSA You have two viewing options available regarding attending these awesome training sessions brought to you by @monsterenergy so we can all #CrushQuarantine together ... 1st, All classes will be streamed LIVE on the CSA Gym University Facebook Group and Archived there as well. 2nd, We will also be using the Zoom App to provide a more immersive and interactive training environment for our members. All the Zoom ID #’s are on the Facebook Group CSA Gym University!!! If you are a member, don't have Facebook and need the Zoom Meeting IDs send me a private message here and I'll send to you. Thank you for your continued support and patronage during this challenging time for all of us. We are doing our absolute best to give you the most comprehensive training options available. We will keep adding more classes to the rotation so keep that feedback coming !!!

CSA ALL MEMBER UPDATE!!! We are Excited to begin Phase 2 of our Reopening Plan. As discussed, earlier this week we have been given permission from the City Dublin to begin Outdoor Classes in our Training Yard and in our Private Parking Lot. We owe a Huge Thank you to the Mayor for helping us make this happen. ... We are going to do a soft opening starting tomorrow and we will be running the following classes only: 9:00AM CrossFit 5:30PM Krav Maga 5:30PM CrossFit 6:30PM Muaythai As class sizes will be limited and we will have to utilize a class reservation system. We have found the simplest and easiest one we could find, we have tested it and it works very well. For now, there will be a 24 Person cap for all CrossFit Classes and 26 person cap for Krav Maga and Muaythai Classes to allow for excess Social Distancing. The reservation link has been posted in the Private CSA GYm University Group on Facebook and you must be a current member in good standing to use the reservation system. If you are a current member and not in the Private Facebook Group message here via DM and I’ll get to you. You will need to go to the link, create a profile and then reserve your class. Once complete you will get a confirmation email with your confirmed class reserved for you. Once all the spots are full you will not be able to reserve a spot. This will help us prevent people from coming to the gym and having to be turned away because we don’t have the space to keep the social distance perimeters. We will be adding more classes as needed; Power Sessions with Jesse begin Friday. Kids Camps begin Next Week and if we need to add a 6:30PM CrossFit Class we will be able to do that easily. Next week if we have to expand attendance limits for Krav or Muaythai we can do that as well We will be keeping the ZOOM classes in effect during this soft roll out classes #’s will stay the same. Bare with us while we work out those logistics while trying to be outside and keep the ZOOM going as well. Even though we are outside, we will still be implementing Temperature Checks on all participants before classes and you must have a mask to participate.

ALL MEMBER UPDATE: Per Governor Newsome Yesterday... We are Days Away from California Allowing Gyms to Reopen!!! Of Course it will then Probably take Additional Days for Alameda County to Follow Suit... but progress is progress and we will be taking all next week to finish preparing and setting up to meet and of course EXCEED all State Health and Safety Requirements for operation. Once we know what the exact requirements are will will then outline our full plan, adjusted pro...cess, modified schedules, etc. The Health and Safety of our members has always been paramount at CSA whether that be how we spar, our Rigorous Hygiene Policies and this COVID Issue will be handled no differently. We look forward to helping our members be better and Healthier Versions of them self once again!!! Stay Tuned for Further Updates!!! #CSAVSCOVID19

CSA ALL MEMBER UPDATE: Coach K here I will be going live tonight at 7:30PM giving MY 1st CSA STATE OF THE UNION ADDRESS ... I figure if Trump and Newsome Can Do it... So can I!!! Everyone (CSA or Not) is welcome to attend. LIVE on IG Tonight !!! I’ll talk all things COVID-19 & Quarantine, what we are doing at the gym to still support our members through this difficult time, our plans to help the Northern California community and just as importantly, how we are preparing s...o we can return to operations while being Socially Distant / responsible when allowed. See you there ... Your Commander and Chief

CSA ALL MEMBER UPDATE!!! 3/17/20 Hey guys and Gals Coach K and Coach Jess Here!!! So as discussed earlier this week and based on the current Public health related closures and situation we have started programming and implementing At Home Workouts for our ALL CSA Members on the amazing Beyond The White Board App. Those of you that have been using BTWB all ready know how great it is, those that don’t nows your chance.... The Daily Standard Crossfit Training Programing will still be programmed each day for those with home gyms to follow. But on top of that, we will be programing a At Home WODs with Minimal Equipment Options and a Body Weight Only Options each day as well. These workouts will include Warm Ups, The Workout and Cool Downs each day. As ALL our members need to stay healthy and Fit during this stressful time, if you are a current member of Combat Sports Academy... this means any program (CrossFit, Krav Maga, MMA, Powerlifting, Selkow Client, PuzzlePiece, Kids Programs, etc ANY CSA Member) will be given access to these Daily Workout Options. If you are not a member of Beyond the Whiteboard here’s what you need to do. 1.) Go to Their Web Page: www.beyondthewhiteboard.com 2.) Create an Account using your email. 3.) Choose CrossFit CSA as Your Gym to Follow. 4.) They will ask for a Gym Code (more on that in a moment) enter the Code and follow our programming your will have access to the Daily Workouts you can do from home or in the park, etc. If you need the code and are a member in good standing just message me here on IG, Facebook, via email at: [email protected] or call the gym at (925) 248-8963. It’s that simple . To cover all programs and members during this time, we will also be offering further Virtual Class / Training Sessions for MMA and Krav Maga later this week. ALL Members in good standing will have access to this classes. Parents of kids in our programs you will be granted access to these programs if you request as well . I will map out what platform, the times of these virtual classes and how to gain access in my next update tomorrow. Once again, thank you all for your continued kindness and support of the gym during this unprecedented time. Yours in Good Health, Coach Kirian

If you are in the local area and would like to help out during the "break" we could use help at the Foodbank!

WOD Tuesday 3-17-20 To access CrossFit CSA Home WODs you must be signed up to beyond the whiteboard. This is free to our members with a code. If you do not have the code please DM us through facebook, IG, or email. Find the website at www.beyondthewhiteboard.com

MONDAY UPDATE! HOME WOD 3-16-20 Dear Members, Combat Sports Academy / CrossFit CSA will remain open to our members as long as we are allowed. With this said we are actively taking steps to insure the health and safety of our members during this challenging time. We have been instituting wiping down ALL surfaces with disinfectant wipes, keeping distance in the gym, washing hands etc. ... We will diligently monitor the situation in our area and adjust our class and attendance policies as needed. CSA will be offering at home Wods posted on Beyond the Whiteboard to aid in the effort of social distancing. These workouts are modifications and scaled versions of our daily class workouts. For those that would like to take advantage of this you must be signed up to beyond the whiteboard. This is free to our members. If you are not a member of CSA on Beyond the Whiteboard you can private message us on our Facebook page, our Instagram page, or via email at [email protected] for the code. Please stay in touch with the community on our facebook page crossfitCSA as well. Finally, these are challenging times for all of us, we are specially grateful to have your continued support, patronage, and cooperation through this public health crisis. The community at CSA is very special, and our gym is a sanctuary of positivity and healthy living. With compassion and kindness we will get through this together. At Home WOD Monday 3-16-20 Every 3 minutes for 5 rounds 12 squat jumps 10 burpees 8 hand release push ups **moving forward - future at home wods will be posted on Beyond the whiteboard.

WOD Monday 3-16-20 Every 3 mins for 15 mins do: 9 Squat Cleans, 135/95 lbs 7 Bar Facing Burpees 5 Ring Muscle-ups... Scaled Version: 9 Squat Clean (95/65) 7 Bar Facing Burpee 5 Low Ring Transition + Jumping Ring Dip Cool Down: Accumulate the Following: 50 Band Pull Aparts 50 Banded Face Pull 50 Banded Row 50 Banded Straight Arm Pull Down

Power Hour 3-16-20 Deadlift 3x2 at 90% 1RM Rest as needed between sets. Finisher:... 3 sets 15 back ext (ghd) 20 banded hammy curls 30 single leg hip bridges (15 reps each leg) See more

WOD Friday 3-13-20 REMINDER!! This Saturday at 11 am we will be running a Spartan training wod for the upcoming spartan race in June!! Please come join the fun- even if your not signed up you can participate!! 2 rounds for time of: 20 Clean & Jerks, 155/105 lbs... 40 Bar Facing Burpees Scaled Version: 2 Rounds: 20 Clean and Jerk (115/75) 30 Bar Facing Burpee Cool Down: 3-4 Rounds for Quality: 10-15 GHD Sit Up to Parallel 100' Sandbag Bearhug Carry (heavy) Notes: Rest as needed between rounds.

Power Hour 3-13-20 Deadlift 4x3 at 75% 1RM Rest as needed between sets. Finisher:... 5 sets 10 split stance RDL (bb) 20 med ball speed skater 10 elevated single leg split squat jumps (ea leg) rest 1 min Cash out: 100 sit ups

WOD Thursday 3-12-20 REMINDER!! HEY YOU GUUUUYYYYSSS!! We are planning to have some fun and run the Spartan race in Monterey June 6th 2020!! What you need to do.. 1) go to the spartan race Monterey website... 2) join an existing team 3) join team CSA Army 4) pay your dues and your ready to go!! 5) Come to 11 am on Saturdays to do a Spartan WOD to train leading up to the event!! * Coach Daryl is taking the lead on this one and starting the first Saturday in March he will be running a spartan race workout at 11am every Saturday leading up to the run!! Jump in on the fun! If you have any questions or concerns please ask Coach Daryl, Christine, or Jess. **Anyone is welcome to do the Saturday spartan wod whether you plan on joining or not. The more the merrier WOD: 5 rounds for time of: Row Calorie, 2 mins Run, 400 m ** Bike or Row 2 minutes for max calories may be used in todays wod. Scaled Version: Run 200 meters instead of 400 Cash Out: Hypertrophy Work- Reverse Sled Drag 3 x 100 Hack Squat 2 x 15 Tempo Single Leg DB Deadlift 3 x 6/leg :3 sec down and :3 sec up Mobility: Couch Stretch: 1-2min each side Banded Hamstring Stretch: 1-2min each side

WOD Wednesday 3-11-20 Complete as many rounds as possible in 9 mins of: 30 Box Jump Overs, 30/24 lbs 60 Dumbbell Push Press, 50/35 lbs 90 Medicine Ball Cleans, 20/14 lbs... Scaled Version: AMRAP 9 min: 30 Box Step Over (30/24) 60 Dumbbell Push Press (40/25) 90 MedBall Clean (14/10) Cool Down: 3 Rounds: 3 reps: 5 Standing Teapot + 15/Single Arm Farmers Carry (right) 3 reps: 5 Standing Teapot + 15/Single Arm Farmers Carry (left) Notes: Rest :90 sec between rounds.

Power Hour 3-11-20 Bench Press 4x3 at 75% 1RM Finisher: 5 sets 20 band tricp push downs... 20 band bicep curls 20 band face pulls 20 band upright rows See more