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 Friday 8/19/16

burpee prayer


For time:

150 Burpees

** every 25 burpees you must complete 5 clean and jerks (135/95)

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WOD Thursday 8/18/16

level 1 elite rope


40-30-20-10 reps, for time of:

Double Under

Push Press, 45/35 lbs Rest

-3 mins-

10-20-30-40 reps, for time of:

AbMat Sit-up

Air Squat (Jumping)

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Power Hour 8/17/16

lifting success

Bench Press 1×4 at 60%

Bench Press 1×4 at 70%

Bench Press 1×4 at 75%

Bench Press 1×4 at 85%



strict press @ 55%

pull ups

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Wod Wednesday 8/17/16

you don't need a fancy gym

 PART A: Strength:

8 rounds  of:

5 Bench Press, 185/125 lbs

5 Strict Pull-ups

** This should be done as a “super set” rest between rounds as need


For time:

15 Power Snatches, 95/65 lbs

Run, 800 m

15 Power Snatches, 135/95 lbs

Run, 800 m

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Wod Tuesday 8/16/16

rolling pistol

Skill:  Rolling Pistol


20 Min AMRAP of:

10 Kettlebell Swings, 53/35 lbs

10 Box Jumps, 24/20 in

10 Push-ups

** every minute on the minute during the amrap perform 2 alternating rolling pistols

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Power Hour 8/15/16

it seems impossible


Back Squat 1×4 at 60%

Back Squat 1×4 at 70%

 Back Squat 1×4 at 75%

Back Squat 1×4 at 85%

This next three weeks calculate all percentages off of your ACTUAL 1RM.



Back squat @60%

KB Swing (53/35)

Core: 2 sets -rest 2 minutes between sets

20 russian twist

20 leg raises

20 crunches

20 flutter kicks

20 v- ups

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Wod Monday 8/15/16

look good naked


In 12 minutes:

Find a 2 RM thruster


4 Rounds for Time of:

8 Thrusters, 95/65 lbs

10 Hang Power Cleans, 95/65 lbs

12 Toes-to-bars Run, 100 m

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Party Wod 8/14/16

workout party


Teams of 3 : 25 reps per person no matter how you split it up

For time:

75 Row Calories

75 Burpee Wall balls, 20/14 lbs

75 Power Snatches, 135/95 lbs

75 Overhead Walking Lunges, 45/25 lbs

75 Burpee Wall balls

75 Row Calories

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Endurance WOD 8/14/16

tough to kill


For Time:

800 m Run

50 Double Unders

50 Sit-up (abmat)s

400 m Run

40 Double Unders

40 Sit-up (abmat)s

300 m Run

30 Double Unders

30 Sit-up (abmat)s

200 m Run

20 Double Unders

20 Sit-up (abmat)s

100 m Run

10 Double Unders

10 Sit-up (abmat)s

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Power Hour 8/12/16

lifting success


Banded Deadlift 8×3 at 60% 1RM


5 rounds

100m front rack KB carry 53/35

10 kb swings

10 kb goblet squats

10 Alt kb hang snatch (5 ea arm)

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