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 10/4/15



3 Rounds For Time:

Run 800m

15 GHD sit up

15 GHD Back Ext

15 Burpees

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Friday 10/2/15: CrossFit CSA WOD

15 Minutes with a partner
10 x 200 meter runs (1 person runs while the other rests…..this is 5 x 200 each person)
with the remaining time
max Wall Balls (20/14, 1 person reps while the other rests)
*alternating whenever you like. Score is number of Wall Balls

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Power wod 10/2/15

not lift itself


Deadlift 1 Rep Max lift.



Cal row

GHD Sit up

Plate Lunges

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Thursday 10/1/15: CrossFit CSA WOD

24 min EMOM (8 cycles)
1st min- 5 chest to bar + knees to elbows
2nd min- 10 box jump overs ( high)
3rd min- 10 Deadlifts (heavy)

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Wednesday 9/30/15: CrossFit CSA WOD

Here’s a new benchmark WOD that we’ll pop up on a regular basis at CSA in the coming future. It was programmed by both Chris Spealler & Pat Sherwood.
We’re calling it: “Lora”
For time:
10 Clean & Jerks
20 Thrusters
10 Clean & Jerks

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Power wod 9/30/15

i dont stress i bench press


 Bench Press 1 Rep Max lift.

After Finding your max bench

Find 1 RM strict press


Find 1RM weighted Pull up

Find 1RM weighted Dip

Find 5RM weighted push up

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Tuesday 9/29/15: CrossFit CSA WOD

In teams of 3 complete 5 Rounds of:
1. 1 Sled sprint push each person (180/100) to fence and back
2. AMRAP Bench press (135/95)
3. 400m jog together
*This workout is not meant to be performed quickly…it’s just a grind that we want you to get through with your team encouraging you. So choose the appropriate loads you can safely handle but will push you.
**be ready to trade off and share sleds and benches with other teams
*** Stay with your team the entire time and grind through together.

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Power WOD 9/28/15




IF you want to test cool! If you do not- no worries you can use your previous 1 rep or 3 rep maxs for the next cycle.

PLEASE!! If you are performing lifts outside of power hour– GET A SPOTTER and leave nothing to chance!!

Back Squat 1 Rep Max l


6 Rounds

50yd Prowler Push (m-2x45s- F -2 x25s)

100yd Dash Rest

1 min between rounds

Cash Out: 3 rounds

20s GHD Plank hold face up with weight

20 GHD russian twists

20 GHD weighted hip ext.

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Monday 9/28/15: CrossFit CSA WOD

15-12-9 reps for time, of:
Calorie Row
Burpee over the Erg

Note time, rest till minute 10:00, then:

For time:
150 Double-unders
75 push press (75/45)

Note time, rest til minute 20:00, then:

For time:
3 Rounds of
100m sprint
10 KB/DB Snatch 70/44 (each rep from the ground, 5 left & then 5 right, no alternating necessary)
3 Bar Muscle-ups

**Score is total time

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Party WOD 9/17/15



In teams of 2

20 min amrap:

Partner A – Row 500m

Partner B- Amrap of

3 Toes to bar

6 Ball slams

9 double unders

** switch stations every 500 m- partner start new round count every switch

Score is total rounds completed and total meters rowed

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