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!


click logo for more info Crossfit Kids Course
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 WOD 5/18/16

weakness is a choice


Shoulder Press 3 Rep Max.


12 min AMRAP

5 x power clean @BW

5 x Bench press @ BW

Posted in | Leave a comment

Wod Wenesday 5/18/16

pac man ghost

“The Ghost”

6 rounds, 1 min per station, of:

Row (calories)


Double Under

Rest 1 min

**Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

There are 4 stations 1 min per station, and a 1 min rest station for 6 rounds total score:


Posted in | Leave a comment

WOD Tuesday 5/17/16

if it was easy



5 RM Bench Press

WOD: 1/2 Cindy

10 Min AMRAP

5 pull up

10 push up

15 air squat

Posted in | Leave a comment

Power WOD 5/16/16

CSA Exp 1


3 RM back squat vs. Chains or a special bar

(only under coach supervision please- Do not try to grab this equipment without a coach present to help!!!)

***If a coach is not available do a 3RM back squat.


8 Rounds for time

50FT farmers carry (use heavy KB or Farmers carry bars)

50FT heavy med ball on shoulder walking lunges

Posted in | Leave a comment

WOD Monday 5/16/16

not lift itself


For Time:


DeadLift (275/185)

Box Jump (24/20)

Posted in | Leave a comment

Friday 5/13/17: CrossFit CSA WOD

Hey gang, Will Blaker here making a guest appearance while our team is off to San Diego to kick butt at Regionals. These folks kill themselves to make it this far and are truly some of the best athletes around. Be sure to send them some if you get a moment this weekend, it means so much while they’re going through hell. Here’s a Regional WOD so you can feel connected to them a bit. … Make it an amazing Friday everyone!

For time:

21 Thrusters, 95/65 lbs
4 Rope Climbs
15 Thrusters
3 Rope Climbs
9 Thrusters
2 Rope Climbs

Posted in | Leave a comment

WOD Thursday 5/12/16



Complete as many rounds as possible in 9 mins of:

6 Ring Dips

9 Box Jumps, 24/20 in

12 Wall Balls, 20/14 lbs

Posted in | Leave a comment

Power WOD 5/11/16



1 RM Pause Bench Press (3 Sec Pause At The Chest Position)

80% Amrap No Pause


12-1 Strict Pull ups (scale with a band but keep them strict)

1-12 Strict HSPU (scale to box HSPU or a strict press)

Cash out:

50 Hammer Curls EACH ARM


Posted in | Leave a comment

WOD Wednesday 5/11/16



3 rounds for time of:

Row, 500 m

10 Push Press, 115/75 lbs

10 Squat Cleans, 115/75 lbs

10 Pull-ups

Posted in | Leave a comment

WOD Tuedsay 5/10/16

nancy signs



5 rounds for time of:

400 M Run

15 OHS (95/65)

Posted in | Leave a comment


The Foodee Project