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 Wednesday 9/21/16

For time:

15 Thrusters, 135 /95

Run, 200 m

20 Thrusters, 95 /65

Run, 400 m

30 Thrusters, 65/45

Run, 800 m

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Power Hour 9/21/16

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Bench Press 3×8 at 65% 1RM

Weakness Asst:

2×6 @ 70% Close Grip Bench

2×10 @60% 1″ pause off chest bench


Strict Pull Up 3x fail

DB front/side raises 3×15 (front+side=1)

Hammer Curls 3×15

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Wod Tuesday 9/20/16

Sumo Deadlift


3RM Sumo DeadLift

1x 80% AMRAP


Death By Shuttle Sprint

With a continously running clock perform:

Shuttle Sprint 10 m in the first 1 min

Shuttle Sprint 10 m + 10 m in the second 1 min

Shuttle Sprint 10 m + 20 m in the third 1 min

… Continuing this for as long as you are able to make the minute

Cash Out:

2 rounds

15 GHD situp

15 GHD Back Ext

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WOD Monday 9/19/16

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Oly Skill/Strength:

3 Btn Snatch Grip Push Jerk + 3 Overhead Squat


Work up in weight each set


Complete as many rounds as possible in 12 mins of

: 8 Chest-to-bar Pull-ups

10 Overhead Squats, 95/65 lbs

12 Bar Facing Burpees

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Power Hour 9/19/16

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New Cycle!!!

We will be alternating heavy days with explosive days and “rep it out days” this time around.

Please calculate 95% of your maxes and use this as your training max!

THIS MEANS…. That you will calculate ALL percentages this cycle off of 95% of your actual max’s. If you have questions ..ASK!

Deadlift 5×2 at 85%

 Weakness asst:

2×1 @90% Block Pull or pin pull (raised up)

2×4 @ 80% Defecit DL 2″

Then:  3 rounds

10 back ext

100m prowler push (heavy)

20 kb pull over sit ups

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Party Wod 9/18/16

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For Time:

Teams of 2


100 double unders

25 toes to bar

25 Dl (225/155)

50 box jump overs (20/24)

-rest 3 minutes once both partners are finished)-

Part 2) Switch in and out as much as you like

5 minute MAX Calorie Row

-rest 3 minutes-

Part 3) Split Reps even

2 Rounds

50  Wall Ball

50  Shoulder to OH (115/85)

50 Partner med ball sit ups

50 m partner carry (each)

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Endurance Wod 9/18/16

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60 cal assault bike

50 air squats

40 sit up

30 push up

20 pull up

10 burpees

Run 1 mile

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Power Hour 9/16/16

shut up and deadlift


Deadlift 1 Rep Max lift


80% Amrap

3×8 GHR

3×25 Heavy russian kb swing

3×25 weight GHD sit up

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WOD Friday 9/16/16



Scaled Version:

18 Burpee Pull-ups

9 Squat Snatches (INT weight 115/75) or (BEG weight 95/65 or less)

14 Burpee Pull-ups

7 Squat Snatches

10 Burpee Pull-ups

5 Squat Snatches

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Wod Thursday 9/15/16

not lift itself


Front Squat 1×10 at 60%

Front Squat 1×8 at 65%

Front Squat 1×5 at 70%

Front Squat 1×3 at 80%


5 rounds for time of:

25 Row Calories

3 Rope Climbs

12 Kettlebell Snatches, 53/35 lbs

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