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.

Friday 4/11/14: CrossFit CSA WOD


strength (groups of 3)

Good Mornings

8-10sets of 2reps at a light to moderate weight

*focus on athletes keeping a flat back position and neutral spine at all costs

**allow legs to bend on the descent and extend at the top (rather than a stiff leg GM).  Athletes should lower with control and extend with speed through the hip, stopping at neutral at the top.


WOD (15min)

“Ultra KB Hell”


1min kbswings

1min plank

1min row for cal

*score is swings + cal

**stagger start athletes to share rowers, if necessary

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Thursday 4/10/14: CrossFit CSA WOD


general + hips and front rack position



drill squat clean technique and front squat position

*have athletes slowly work up in weight to their starting weights for the workout



12min EMOM

2 reps squat cleans

*choose your weight each min (feel free to keep increasing!), goal is to lift as much TOTAL pounds as possible

(if you miss a rep you cannot re-attempt, must wait for the next minute)

**score will be total pounds lifted: each rep of each weight counts towards your total [100lbs x2reps x12sets = 2400lbs]


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Power Wod 4/9/14



Warm Up: Lower / Mobility / hip circle

Lift: 3RM Box squat to parallel vs Chains


Then.. 5×5 @80%

4×10 Barbell ALT Reverse Lunges
4×10 GHR (glute ham raises)
100 Med ball sit up complex (twist/twist/ sit up/ toss to wall)

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Wednesday 4/9/14: CrossFit CSA WOD


general + focus on overhead mobility and hip speed



Push Jerk

60% x 2reps x4sets

70% x 2reps x4sets

80% x 2reps x4sets



100m sprint

30 hspus

100m sprint

50 c2b pull-ups

100m sprint

70 sit-ups

100m sprint

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Tuesday 4/8/14: CrossFit CSA WOD


ADV – deficit, or parallette

INT – strict, kipping

BEG – modified ROM, full range of motion with a spotter



10min EMOM of 1-3reps (depending on the athlete)


WOD (~8-12min)


15 box jumps 24”

20 burpees

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POWER WOD 4/7/14



Warm Up: Upper Body

Lift: 3RM Push Press


5×5 @80%

4×10 Seated DB Cleans

4×10 Seated DB Fly

4x 10 T-Bar Row

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Monday 4/7/14: CrossFit CSA WOD


general + shoulders, triceps and lats


strength (groups of 3)

Bench Press 3RM

(if athlete finds his/her 3RM quickly, do 1 drop set to 80% for AMAP)


WOD (~6-10min)


hand release push-ups


knees to elbows

1 shuttle run each round (5-10-15meters)


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Party WOD 4/6/14

party leg raises


Teams of 2 For Time:

Buy in: 6 rounds ( partners alternate each round = 3 rounds per person)

10 cal row / 8 burpees over rower


200m partner carry

100 kb swings 53/35

50 shoulder to overhead 95/65

25 Front Squats

200m partner carry



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Endurance WOD 4/6/14

CF Endurance logo-header


10 rounds For Time:

10 Push ups

run 100m

10 air squats

run 100m

1o pull ups

Rest 1 min

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Power WOD 4/4/14



Warm Up: Lower Body/ Mobility


Front Squat 8×2 at 70% 1RM

Shuttle Run 2-1-2-1-2-1-2-1,

Cash Out: Weighted Push-up 8×2 at 70% 1RM

Shuttle Run should be done within 1 min of completeing each set of front squats. Push ups are like a cash out-***all squats and shuttle runs should be done before doing the push ups ****[2's= 2 Runs with turn around points at 25 and 50 feet, 1's= 1 Run with turn around points at 25 and 50 feet]

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