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.

Power Hour 7/14/17

Deadlift 1×5 at 55% 1RM
Deadlift 1×5 at 65% 1RM
Deadlift 1×5 at 75% 1RM

Rest as needed between sets.

Complete 400 m of:
Empty BB Front Rack Walk
** Every 20 steps perform 10 Front Squats

Cash Out: 100 sit ups

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WOD Friday 7/14/17


5 rounds:

30 double unders

20 knees to elbows

10 hspu

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WOD Thursday 7/13/117

burpee prayer


75 Clusters (135/95)

– a Cluster is a Squat clean+Thruster

EMOM- perform 5 Burpees

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WOD Wednesday 7/12/17

On a 15 Min running clock:

Min. 0-5

Work up to a heavy Deadlift

Min. 5-6


Min. 6-12

Amrap of:

2 DL @ weight found

6 Box Jumps (24/30)

8 Weighted sit ups (20/14)

Min. 13-15

Max Ring MU

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Power Hour 7/12/17

Bench Press





100 bandy Tricep push downs

100 mc hammer curls

100 Bandy Rows


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WOD Tuesday 7/11/17

WOD Tuesday 7/11/17

Strength: 5 sets of 2 snatch balance building in weight.

WOD: Three rounds for time of:
Run 400m
3 rope climbs
6 power snatch (135/95)
9 back squats (135/95)

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Power Hour 7/10/17

de-Load week






5×5 Good Morning ( ascending weight)

20 lunges between every round (weighted)

cash out:

50 hanging knee raises ( strict, no kip)

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WOD Monday 7/10/17

WOD Monday 7/10/17

5 rounds for reps of:
1 min Cal Assault Bike
1 min DB Hang Cleans
1 min Ring Rows ( feet on box)
1 min rest-

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Wod Friday 7/7/17

Image result for pic of atlas

Skill: atlas stone/d ball lifts

15 minutes to lift odd objects

Complete as many rounds as possible in 11 mins of:

Row, 2000 m

max rep Wall Balls

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Power Hour 7/7/17


Deadlift 1×5 at 75%

Deadlift 1×3 at 85%

 Deadlift 1×1 at 95%


DB split Squat 4×8 each leg


5 rounds

10 ring dips

50m OH walking lunge (115/75)

100m shuttle sprint (4x25m) rest 2 minutes

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