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 10/26/16

A Tabata is a high-intensity workout protocol that has fitness and weight-loss benefits. It is also a very short workout. Is it like CrossFit? Is it like circuit training? It is a bit of both. Tabata training is attractive because it saves a lot of time for people. It offers the maximum benefit with the least amount of time used to get those results.

The name Tabata comes from the man who invented it – Dr. Izumi Tabata, a Japanese physician and researcher. He conducted a study using an interval-based training model. His objective was to see if athletes would benefit from a 20/10 session repeated eight times. 20/10 means 20 seconds of all-out exercise followed by 10 seconds of rest. This adds up to four minutes total.

Dr. Tabata took two groups and put them on an exercise program for six weeks. The control group did one hour of moderate-intensity exercise five times a week. The other group did the high-intensity Tabata-style training. That adds up to 1,800 minutes of training for the control group versus 120 minutes of training for the Tabata group over the six-week period. The results speak for themselves. The Tabata group improved both its aerobic and anaerobic fitness levels. The anaerobic fitness level increased 28%.

Interval training is not new, but it has gained popularity in recent years. Intervals were originallydesigned for running. An example of Tabata training for runners is 20-second sprints and 10 seconds of rest. This will improve cardiovascular fitness. The Tabata protocol can be used for core strength as well as weight training.

Whatever exercise you use, Tabata training will raise your metabolism and heart rate immediately. Since you are performing these exercises at a very high intensity, your body will have to work much harder to keep it up. This will cause your heart to pump fast and your metabolism to jump, which you want if you are planning on losing fat. Your metabolism will stay at that high not only during the workout, but after the workout as well. This means that your body will be burning fat for hours after..



Floor Press (heaviest Load)

WOD: Tabata Time

Tabata Row Calories

Rest 1 min

Tabata Push-up

Rest 1 min

Tabata AbMat Sit-up

Rest 1 min

Tabata Pull-up

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Power Hour 10/26/16


Bench Press 6×2 at 75%

weak asst:

close grip bench 2×5 @ 80%

1″ pause off chest bench 2×6 @70%


3×10 strict press

3×10 bb curls

3×10 dips (add weight if you can)

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WOD Tuesday 10/25/16

Image result for crossfit hulk pic

WOD: “The Incredible Hulk”

Complete as many rounds as possible in 20 mins of:

5 Deadlifts, 115/75 lbs

5 Hang Power Cleans, 115/75 lbs

5 Front Squats, 115/75 lbs

5 Push Press, 115/75 lbs

5 Back Squats, 115/75 lbs


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Power Hour 10/24/16

Image result for power hour pics


Deadlift 2×8 at 80%

weak asst:

Block/pin pull 2×3 @85%

2″ deficit deadlift 2×8 @75%


3 rounds

100m kb farmers carry 70/53

25 kb SDHP

25 weighted russian twists

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Wod Monday 10/24/16

“Randy” is a CrossFit Hero WOD named after Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty. He is survived by a wife and two children. Randyfirst appeared on the CrossFit website 13 February 2008.

1) 15 minutes to find a 1RM Power Snatch

2) WOD: “Randy”

75 power snatches for time @75/55


3 rounds

25 sit ups

25 russian twists

25 bicycles (knees must touch elbows

25 sec plank hold

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Party WOD 10/23/16

Image result for workout party

Teams of 3

3 rounds each for time:

5 power snatch 135/95

40 du

15 cal bike

__rest 3 min__


25 cal row

25 TTB

25 DL 155/105

25 box jump overs 20/20

__rest 3 min__

50 custers 135/95

100 pull ups

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Endurance WOD 10/23/16

Image result for painstorm pic

IN Teams of 2:

100m run

50 burpees

200m run

100 push up

300m run

150 lunges

400m run

200 air squats

300m run

150 lunges

200m run

100 push up

100m run

50 burpees


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MOBILITY WOD CANCELLED for Thrusday 10/20/16

Mob Wod is cancelled today.  We will resume a regular schedule next week.

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WOD Friday 10/21/16


Rope Climb technique and scales


Complete as many rounds as possible in 12 mins of:

1 Rope Climb

15 Push-ups

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Power Hour Friday 10/21/6

Back Squat 2×8 at 80%

weak asst:

front squat 2×3 @85%

Parallel pause squat 2×8@75%


3 rounds

10 Single leg RDL (ea leg)

50m sled pull (fwd walking)

50m sled drag (backward walking)

20 weighted sit ups

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