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!


click logo for more info Crossfit Kids Course
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.

Monday 10/13/15: CrossFit CSA WOD


1- Weighted Pull-up

*folks that can’t pull-up their own body weight 5 X, perform 5 sets of max ring rows til failure.

2- With a Partner


Buy in:

40-30-20-10 Calorie Row

*One person rows 40 cals, then the other person rows 40 cals, then 30/30, then 20/20, then 10/10, 200 total, 100 each. Then….

Max Squat cleans (225/155) until time expires.
Break these reps however you wish.
Score is the number of squat cleans.

Posted in | Leave a comment

Power WOD 10/12/15

if it was easy


Strict Press 1×5 at 65%

 Strict Press 1×5 at 75%

Strict Press 1×5 at 85% ( 5+ on last set if possible)



:40s on :40s off   -Tempo Push ups (2 count down/2count up)


100 Bandy Rows

3x fail Strict pull ups

Posted in | Leave a comment

Monday 10/12/15: CrossFit CSA WOD


Part 1- Zercher Squat

Work Sets of 3 for 10 Minutes

Part 2- “I Love My Bumper Plate” (choose 1 challenging weight)

5 Rounds

15 Push-ups with Feet on Bumper Plate

60 Feet of: Left Lunge, Right Lunge, 2 Squats while Bear Hugging Bumper Plate

20 Bumper Plate Ground to Overhead


*60 feet is equal to 2 lengths of the pull-up rig

Posted in | Leave a comment

Party WOD 10/11/15

monster mash

Teams of 2

Part 1-

3 mins Max OHS (95/65)

Part 2-

4 rounds (tag style)

21 WB (20/14)

15 K2E (Sub sit up knees to elbow)

9 HSPU (sub Push Ups)

Part 3-

4 rounds (tag style)

6 Muscle Ups (sub is GI Jane (burpee pull up)

2 Rope Climbs   ( sub can be rope scale or 5 V Ups)

Part 4-

3 mins Max Front Squat (95/65)


Parts 1 and 4 you may stay at the station with your team mate.

Parts 2 and 3 your must tag in and out from benches- Split up reps or stations however you like.

Posted in | Leave a comment

Endurance WOD 10/11/15


Run 1 Mile

Rest 5 min

10x100m sprints

** rest is the walk back

Rest 5 min

Run 1 mile

Posted in | Leave a comment

Power Hour 10/9/15

Quick note that I will not be in at 6:30 due to knee surgery!! But c’mon in and get your power done regardless!!


Deadlift 1×5 at 65%

 Deadlift 1×5 at 75%

Deadlift 1×5 at 85%


5×12 Weighted GM 5×15

Hangning Leg Raises

Posted in | Leave a comment

Friday 10/6/15: CrossFit CSA WOD

For time:
Run, 600 m
25 GHD Sit-ups
25 Hollow Rocks, 15/10 lbs
Run, 600 m
15 GHD Sit-ups
15 Russian Twists, 15/10 lbs
Run, 600 m
10 GHD Sit-ups
10 V-ups, 15/10 lbs

Posted in | Leave a comment

Thursday 10/8/15: CrossFit CSA WOD

A. Front Squat

Establish 1-rep Max


B. Complete as many rounds as possible in 10 mins of:
10 Box Jumps, 24/20 in
10 Push-up (hand release)s
10 Walking Lunges

Posted in | Leave a comment

Power Hour 10/7/15

baby bench


Bench Press

5@ 65%

5@ 75%

5@ 85%

** Remember to calculate percentages off of 90% of your 1RM!!


150 Hammer Curls (total)

5×10 DB Row (heavy- each arm)

100 bandy tris

Posted in | Leave a comment

Wednesday 10/7/15: CrossFit CSA WOD

Complete as many rounds as possible in 20 mins of:
Farmer carry – bumper plate, 100 m
10 Overhead Squats, 115/75 lbs
10 Burpee (Bar Facing)s
10 Double Unders

Posted in | Leave a comment


The Foodee Project