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.

WOD Wednesday 4/26/17


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Add weight each set


5 rounds for time of:

15 Kettlebell Swings, 70/53 lbs

15 Burpees

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Power Hour 4/26/17

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Bench Press From Pins  3 Rep Max lift.

Set up pins so the bar starts 1″ from your chest (like the andersen squat)


3 rounds

10 power curls from the ground

10 DB strict press

10 dips

Cash Out: 100 bandy rows

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WOD Tuesday 4/26/17




5 rounds for time of:

Run, 400 m

21 Deadlifts, 185/135 lbs

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WOD Monday 4/24/17

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This Wod is 3 EMOM’s where you will add weight each minute!

Rest is 1 minute between EMOM’s

Plan carefully what weight you start the first EMOM at, because you must start the next EMOM by going up in weight again.


1 power clean + 1 front squat

rest 1 minute


1 clean pull + 1 hang squat clean

rest 1 minute


1 squat clean


2 rounds of :40 on :20 off

Right Side Plank Hold

Left Side Plank Hold

Plank Hold

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Power Hour 4/24/17

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Pause Back Squat + Back Squat 10×1 at 65-70%

**3 sec pause at bottom of first rep- then immediately do a regular speed back squat

Asst: 5 rounds

10 Reverse step lunge GM (total alt legs )

5 strict toes to bar

15/10 cal assault bike

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Party WOD 4/23/17


Teams of 3

25 Min AMRAP

100 Cal Bike

50 power Cleans (135/95)

100 Cal Bike

50 Power cleans (155/105)

100 Cal Bike

50 power Cleans (185/135)

100 cal Bike

Max power cleans (205/145)

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Endurance WOD 4/23/17



Row 1000m

21 KBS 53/35

21 Goblet Squats

Run 800m

15 KBS

15 Goblet Squats

Row 400m


9 Goblet Squats

Run 200m


3 Goblet Squats

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WOD Friday 4/21/17

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Complete as many rounds as possible in 20 mins of:

10 Push Press, 115/85 lbs

10 Kettlebell Swings, 1.5/1 pood

10 Box Jumps, 24/20 in

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Power Hour 4/21/17

not lift itself


Deadlift 4×5 at 75%


12 min AMRAP

6 Alt DB Snatch (70/50)

50m DB Farmers Carry

Cash Out: 50 V- ups

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WOD Thursday 4/20/17



15 mins to find a Single Heavy Squat Clean



****this workout has a 25 min CAP

Run, 200 m

1 Round of Barbara :

20 Pull-ups

30 Push-ups

40 AbMat Sit-ups

50 Air Squats

Run, 400 m

2 Rounds of Mary :

5 Handstand Push-ups

10 Pistols (Alternating Legs)s

15 Pull-ups

Run, 600 m

3 Rounds of Cindy :

5 pull ups

10 push ups

15 air squats

Run, 800 m

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