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.

Wednesday 11/25/15: CrossFit CSA WOD

A) 5×5 Sumo Deadlift
B) Workout of the Day
3 Rounds:
15 power snatch (95/65)
15 chest to bar pull-ups

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CSA will be CLOSED on THANKSGIVING 11/26/15

FRIDAY 11/27/15 There will be ONLY 1 Class at 11am.

The weekend schedule will return to normal hours of operation.



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Power WOD 11/25/15

power hour


Deadlift 1×3 at 70%

Deadlift 1×3 at 80%

Deadlift 1×3 at 90%


3×10 Squat GoodMorning

2 rounds:

15 ghd sit ups

15 ghd back ext

1 min hollow hold

** if easy weight it

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Tuesday 11/24/15: CrossFit CSA WOD

Row 1k
25 Burpees over Barbell
75 Double Unders
50 oh walking lunge (55/35)
75 Double Unders
25 Burpees over Barbell

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Monday 11/23/15: CrossFit CSA WOD

A) 8 minutes for max reps, following this rep scheme. Score is total reps, not rounds.
Back Squat (135/95)
Power Clean (135/95)
*** FYI, each time through this sequence is 30 reps.
B) Establish Press Total:
Add up total of 3 max lifts
1. Press
2. Weighted push-up (don’t include body weight)
3. Weighted dip (don’t include body weight)
If you cannot perform push-ups or body weight dips with additional weight, please record your max reps til failure.

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Power WOD 11/23/14

i dont stress i bench press


Bench Press 1×3 at 70%

Bench Press 1×3 at 80%

Bench Press 1×3 at 90%


5×10 strict press

3×5 Pause dips (3s pause at bottom) 5

x10 supine bent over BB Row

50 DB Shrugs

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Party WOD 11/22/15

partner wod


Party of 2

Both partners work at the same time to complete full rounds. 1 round = when each partner has completed both movements in the set

“Thanks Giving Dinner”

Appetizer course-


10 jumping pull ups

10 thrusters 75/55

-Rest 3 min-

Salad Course-


10 Push press 95/65

15 sit ups

-Rest 3 min-

Entree’ Course-


15 back squat 135/95

10 Med Ball burpee 14/8

-Rest 3 min-

Dessert Course-


150m row

15 kb swing 53/35


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Endurance WOD 11/22/15

running voice


For time:

Row, 1000 m

Run, 1 mi

Assault Bike, 1 mi

Teams of 3

Waterfall Style

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Friday 11/2015: CrossFit CSA WOD

Teams of 2 (split reps however you like)* one person works at a time
Buy In : 100 Cal row
100 Power Snatch (75/55)
100 Med ball pass sit ups (pass ball over box)(both go down and up at all times)
100 Box Jumps (24/20) (must be alternating 1 for1)
100 wall ball (20/14)
** Every 5 min on the minute- all teams must stop and do 5 burpees- team mates can do 5 at the same time

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Power wod 11/20/15

strength meme


Back Squat 1×3 at 70%

 Back Squat 1×3 at 80%

Back Squat 1×3 at 90%


5×10 Weighted Split Lunges (each side)

5×15 Heavy russian KB Swings

3×10 wtd V up

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