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.

Thursday 5/28/15: CrossFit CSA WOD

A. 10 minutes of Bar Muscle-Up practice
(practice the kip from hanging on high bar, as well as the transition to the lockout on low bars)
If you have Bar muscle ups please proceed with:
3 rounds not for time within the 10 minutes;
2-5 Bar muscle ups
:30 L-sit hold

B. For time:
Buy in: 50 Wall Balls
then 3 rounds of:
15 push press (115/75)
15 Toes to bar

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Power WOD 5/27/15

i dont stress i bench press

Bench Press 3×3 at 80% 1RM

Asst : Complete 5 Rounds

Handstand Hold – 30 seconds

Handstand Push Up – Max Reps

Hold Top of Pull Up – 30 seconds

Strict Pull Up – Max Reps

Hold Top of Ring Dip – 30 seconds

Ring Dip – Max Reps 

*Perform isometric hold for 30 seconds, kick or drop down, shake out your hands, take a few breaths and perform Max Reps of prescribed exercise.

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Wednesday 5/27/15: CrossFit CSA WOD

A. Front Squat
Five sets of 2 reps:

Many of you are still recovering from Murph on Monday, so don’t push heavier than necessary.
3 sets; not for time, of:
Row 500 Meters
Single-Arm DB Row x 10 reps
Floor-Seated DB press x 10 reps
Back extensions x 10 reps
GHD Sit-Ups x 15 reps
Rest as needed

C. Optional Cash-Out
Atlas Stone Lifts x 15 reps

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Tuesday 5/16/15: CrossFit CSA WOD

Four 3:00 Rounds For max SDHP’s
40 Double Unders
10 Box Jump Overs (24/20)
Max (Clean Grip) Sumo Deadlift High Pulls (135/95)

Rest 1 minute between rounds

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Power WOD 5/25/15



Back Squat 3×3 at 80% 1RM


6 rounds for Time:

6 Thrusters (155/105)

12 Supine Ring Rows

12 pood KB Swings (70/53)

Rest 45 seconds

*Perform each exercise unbroken. For each broken set, count a 10 burpee penalty to be completed after the workout.



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Memorial Day: 5/25/15

Join us for Memorial Day ‘Murph’!
11am ONLY

We’ll be celebrating our heroes with one of the all time classic Hero WODs, “Murph”

For time:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Option 1) If this looks like too much for you to handle, please join us and cut the runs and reps in half and do your best.

Option 2) If you’re looking for a challenge, then DO NOT perform 20 Cindy rds. Work through the WOD as it is written, and you’ll get a completely different challenge.

Whatever way you choose, use this time to have fun and get a long workout on this memorial day, keeping in mind why we recognize this day.

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Friday 5/22/15: CrossFit CSA WOD


For time:
100 push-ups
Run 800 meters
75 push-ups
Run 1,200 meters
50 push-ups
Run 1,600 meters
25 push-ups
Run 2,000 meters

Post time to comments.


Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations. Capoot is survived by his wife, Jennifer; three daughters, Jillian, Jamie and Justine; mother, Beverly Sue; brother and sister-in-law, Louie and Susie DeCarlo; and several other family members. He is preceded in death by his father, Lowell Jesse Capoot.

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Thursday 5/21/15: CrossFit CSA WOD

A) Power Snatch
Building in weight each set

B) 15 min AMRAP
100m Sprint
10 Power Snatch 75/55
5 Over/Unders

*Over/unders can be performed with a PVC placed on a 24/20 box and secured with a sandbag or weight, so you can use two PVC pipes per box, on either side, to facilitate larger classes.

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Wednesday 5/20/15: CrossFit CSA WOD

A) Start 0:00
15 Clean & Jerks
5 muscle ups
12 Clean and Jerks
4 Muscle ups
9 Clean & Jerks
3 muscle ups

B) Start at 15:00
10 min EMOM of:
odd: max double unders
even: 8 Alternating Dumbell Snatch

*In Large classes; half the class can begin with section B first
**If you have ring dips, consider a jumping muscle up as a scale.

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Power WOD 5/20/15

stay strong


Bench Press 3×4 at 75% 1RM

Asst; Asst:

6 Rounds

2 Rope climbs

10 Dips

20 double unders

-rest 1 min-

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