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.

Friday 8/22/14: CrossFit CSA WOD

Score is total Bear Complex Rounds (115/75) *choose a weight that will promote a nice burn, nothing heavy that’ll induce a ton of resting….

6 minutes each round; 3 minutes recovery between rounds

Row 600 Meter
Bear Complex x Max Reps

Rest 3 minutes; then…
Wall Balls x 60 reps
Bear Complex x Max reps

Rest 3 minutes; then…
“Cindy” Rounds x 3
Bear Complex x Max reps

AFTER PARTY: Pull-up practice (Choose one that is difficult but doable)

1. Ring Rows x 40 (choose a challenging body angle; feet elevated, etc.)

2. Kipping pull-up x 40

3. Butterfly Kip x 40

4. Chest to bar kip x 30

5. Butterfly Chest to bar x 30

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Thursday 8/21/14




4x 10 Back Squat

WOD: For Time

20 Burpee box jump overs


600m run

15 Burpee box jump overs


400m run

10 Burpee box jump overs


200m run

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Power WOD 8/20/14



Overhead Press 1 RM from pins

** Set pins at nose height


8×3 @ 80%


100 push ups ( use the slingshot if necessary)

200 bandy rows

Pull ups 3xFail

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Wednesday 8/20/14

thorsdottir power clean



8 min EMOM

4 power cleans ( challenge yourself, keep feet under the hips but go heavy)


6x400m Run

rest exactly 2:00 min beteween rounds

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Tuesday 8/19/14

barbell friends

tabata times article

Hungry for some crossfit tips in your first two years? Check out this article from Tabata Times


DB Walking Lunge – 3 sets of 20 steps ( choose a challenging weight)

WOD: For Max Reps

Tabata Row (cals)

1 min rest

Tabata wall ball

1 min rest

Tabata sit up

1 min rest

Tabata burpee

* All 8 round of tabata on one movement before moving to the next movement

** Classic Tabata Scoring


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WOD 8/18/14

benching kitty


5×5 Bench Press

WOD: For Time

4 Rounds

10 Ring dips

20 Toes 2 Bar

30 Double Unders

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Power WOD 8/18/14



Record your best Deficit Deadlift 5 Rep Max lift.

Use mats or plates under your feet to create a deficit pull.


1 amrap @ a lower deficit

1 amrap @ from ground


21 box jumps

5 prowler sprints

15 box jumps

3 prowler sprints

9 box jumps

1 prowler sprint

Cash out: 100 abs of choice

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WOD 8/15/14

YouTube Preview Image

Skill: Pistol Practice

WOD: 12 min AMRAP

5 Bar Muscle Ups


15 Wall Ball  (20/14)

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Power WOD 8/15/14



Dynamic Bench Press 15×3 at 65% 1RM Rest as needed between sets.

5 rounds:

10 seated db press (seated on floor)

20 mc hammer curls

5-10 strict pull ups

Cash Out: 100 bandy tris AND.. FABULOUS ABS FRIDAY!!!

View Gym Results (0)

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WOD 8/14/14




Work on Deadlift, back squat, and front squat positions and form!!


Teams of 2- split up reps how you like

1 person lifting at a time- both team mates run each time

For time:

40 Deadlifts, 225/175 lbs

Run, 400 m

40 Deadlifts, 225/175 lbs

40 Back Squats, 165/125 lbs

Run, 400 m

40 Back Squats, 165/125 lbs

40 Front Squats, 115/85 lbs

Run, 400 m

40 Front Squats, 115/85 lbs



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