CrossFit CSA is a passionate community of coaches and members who believe fitness is about one thing, RESULTS! A certain type of result, to be more specific. Measurable, observable, repeatable results. Working out shouldn’t waste your time and life is too short to not have fun while your doing it! No matter what the reasons are that bring you to CrossFit CSA, whether your looking to lose weight, feel better and improve your overall heath, or your looking to get “Bigger, Better, Faster, Stronger” or you just want to look better naked, CSA has got you covered!


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Combat Sports Academy CrossFit CSA is a division of The Combat Sports Academy (CSA). CSA is located in Dublin, CA and is the most comprehensive Combat Sports Training Center in Northern California featuring programs in all major aspects of Self Defense, Fighting and Fitness. We've brought together some of the best trainers in the world, specializing in Krav Maga, Muay Thai, Brazilian Jiu Jitsu, Boxing, Wrestling, and CrossFit, all under one roof.

Power Hour 8/29/16

it seems impossible


Squat 1×1 at 80%

Squat 1×1 at 90%

 Squat 1×1 at 95%

 Squat 1×1 at 100%

 Rest as needed between sets.

** Make sure you have a good spotter. If you fail an attempt go down 20# and finish out your sets at that weight.


15 min EMOM

2 Reps @ 80%

Cash Out:

3 rounds

8 reverse hypers

10 barbell ab rollouts

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WOD: Monday 8/29/16

blurry row


For time:

Row, 1000 m

50 Thrusters, 45/35 lbs

30 Pull-ups

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Wod: Friday 8/26/16


Tomorrow we Honor our own, with the “Carlos” Wod.

Carlos Bueno was one of our Original Members and he represented all that is good about CSA.

He was a Kravist, an undefeated Fighter and even a CrossFitter when we opened. Beyond that he was one of the hardest working and dedicated athletes you could ever meet.

I (Coach Kirian) have created this workout in his honor and it will go on the CrossFit CSA “Hero Board” to be repeated on his birthday every year.

As Carlos was the epitome of what a fighter is at CSA this Workout will be done “Fight Gone REAL Bad” Style.

5 Championship rounds in Carlos’s Name.

“CARLOS”: 5 Rounds for Total Reps

1.) Power Cleans (95/65)

2.) Burpee or Sprawl

(Fighters must Sprawl)

3.) Calorie Row or Assault Bike

(Fighters must use Assault Bike)

4.) Ab Mat Sit Ups

5.) Power Striking

(Ground & Pound or Heavy Bag Strikes)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating (just like a fight). On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower / bike where each calorie is one point.

Note there will appropriate scales given for the striking portion of the workout for safety for those that need it, all coaches on Friday have Striking Experience.

If you want to follow this Workout anywhere in the world, at any gym, please feel free and tag us @csagym and use the hashtag #carloswod

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Wod Thursday 8/25/16

glassman quote


3 rounds for time of:

Run, 400 m

21 Kettlebell Swings, 1.5/1 pood

12 Pull-ups

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Power Hour 8/24/16

tough to kill


Bench Press 1×3 at 70%

Bench Press 1×3 at 80%

Bench Press 1×3 at 85%

Bench Press 1×3 at 90%


EMOM 12 mins

3 reps @70%- bench press

Cash Out:

Super Set x3

10 strict chin ups (supine grip)

10 strict dips

:30s oh barbell hold with 75% of max push jerk

-rest as needed between supersets

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Wod Wednesday 8/24/16

if it doesn't challenge you




weighted push up

  • full range of motion
  • scaled can us a sling shot rather than go to knees


3 rounds

30 wall ball (20/14)

30 Low Hang Squat Snatch (75/55)

** low hang means movement initiates with barbell below knees)

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Wod Tuesday 8/23/16


7 Rounds

400m Run

29 Back Squat #135

** 25 min time cap

*** From the ground is RX- From the rack is scaled

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Power Wod 8/22/16

look good naked

Back Squat 1×3 at 70%

Back Squat 1×3 at 80%

 Back Squat 1×3 at 85%

 Back Squat 1×3 at 90%

Work off of your actual 1RM


12 min EMOM

3 reps @ 70%


1 min plank- rest 1 min- 1 min plank

rest 1 min

20 med ball twist- rest 1 min- 20 mb twist

rest 1 min

25 sit up- rest 1 min- 25 sit ups

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Wod Monday 8/22/16

you don't need a fancy gym


2010 North West Regional Event 1

3 rounds for time of:

10 Overhead Squats, 135/95 lbs

50 Double Unders

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Party Wod 8/21/16


Part 1-

5 minutes (split reps however)

Max Cleans

Score =  reps x bar load

-REST 2 Minutes-

Part 2-

7 minutes (alternating ROUNDS with partner)

1 muscle up (sub will be a burpee pull up or burpee jumping pull up)

3 hspu (sub will be 2 wall climbs or 3 scaled box HSPU or 5 push ups)

5 ttb ( sub will be V-ups with PVC)

-REST 2 Minutes-

Part 3-

9 Minutes (alternating MOVEMENTS with partner)

21 KB Swings (53/35)

15 Deadlifts (155/105)

9 Box Jumps (24/20)

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