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.

Endurance WOD 10/16/16

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“Nuff said”

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Power Hour 10/14/16

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Speed Squat Day

Back Squat 8×3 at 75%

Weak Asst:

Front squat 2×5 @80%

Parallel Pause Squat 2×3 @70%


4 rounds

100 m prowler push

25 ghd sit up

25 back ext

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WOD Friday 10/14/16

Hero WOD: “Brenton”

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayleigh.

5 Rounds For Time:


Bear Crawl, 100 ft

Standing Broad Jump, 100 ft

** Do 3 burpees after every 5 broad jumps. If you’ve got a twenty pound vest or body armor, wear it.


In Partners:

accumulate 3000 m row

perfrom 100 partner med ball sit ups

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WOD Thursday 10/13/16


Complete as many rounds as possible in 15 mins of:

10 Squat Snatches, 95/65 lbs

10 Ring Dips

10 Knees To Elbows

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Power Hour 10/12/16

dont limit your challenges


Bench Press 3×8 at 70%

Weak Asst:

close grip bench 2×6 @ 75%

1′ pause off chest bench 2×10 @65%


5×3 weighted pull up

3×10 bent over BB row

3×20 hammer curls

3×20 banded tri push downs

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WOD Wednesday 10/12/16

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Back Squat 1 rep

Shoulder Press 1 rep

Deadlift 1 rep


The order for performing the three lifts will be squat, press, and then deadlift. The best single attempt for each of the three lifts are added together for the CrossFit Total. There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts. Multiple progressions to the best attempt are not allowed; do not work up to your best squat, then change an item of equipment or clothing and work up to it again to try to better your first effort.

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WOD Tuesday 10/11/16


U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed.

He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.


3 rounds for time of:

20 Pull Up (L)s

30 Toes To Bars

40 Burpees Run, 800 m

** the scale for L sit Pull ups could be..

regular pull ups

jumping pull ups

ring rows

or instructor choice

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Power Hour 10/10/16

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Deadlift 3×2 at 90% .

Weak Asst:

Block/Pin pull 2×1 @ 95%

Deficit Deadlift 2″ 2×4 @85%

Asst: 3 rounds

15 weighted Lunges

15 Stiff leg sumo dl

1 min weighted plank hold

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WOD Monday 10/10/16

if it was easy

For time:

50 Wall Balls, 20/14 lbs

10 Muscle-ups

40 Wall Balls

8 Muscle-ups

30 Wall Balls

6 Muscle-ups

20 Wall Balls

4 Muscle-ups

10 Wall Balls

2 Muscle-ups

** the scale for Muscle ups can be one of these choices

1- bar mu

2-scaled bar mu or scaled ring mu

3- GI Jane

4- Strict Pull Up


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Party WOD 10/9/16

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Teams of 2

25 min AMRAP

9 rope climbs

40 C&J


40 Front Squat

76 Double Unders

40 Thrusters

** each round the weight increases

round 1 – 95/65

round 2 – 115/80

round 3 – 135/95

round 4 – 155/105

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