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.

Party WOD 7/20/14

party leg raises


Teams of 2:

In 10 mins:

Each partner picks the max they are best at for a combine score:

1RM Strict Press

1RM Front Squat


then…Partner Morrison

60-50-40-30-20-10 reps, for time of:

Wall Ball, 20/14 lbs

Box Jump, 24/20 in

Kettlebell Swing, 1.5/1 pood


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Endurance WOD 7/20/14

endurance phrase


6 rounds for time of:

Run, 400 m

25 Burpees

**Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

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Power WOD 7/18/14



Bench Press 3-3-3-3-3-3-3 (pregressive load)

Medicine Ball Toss 2-1-2-1-21-1-2

Bench press is progressive load

med ball toss 2= 2 tosses 1= 1 toss with a heavier ball

Cash Out:

3x fail strict chin ups

3x fail dips

100 bandy rows

***If you do not have chin ups – 5 sets of 2 slow negatives /  dips can be scaled as necessary

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Friday 7/18/14: CrossFit CSA WOD

A. Six sets of:
Shoulder Press x 2-3 reps

*if you’re feeling like going for a 1RM, go for it

B. Against a 4 minute running clock, complete:

400 Meter Run or Row
KB Swings x Max reps
Rest 2 minutes
Repeat for a total of four sets.

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Thursday 7/17/14: CrossFit CSA WOD

“Kitchen Sink”

In 30 minutes, as far as you can get.

1000m Row (or 800m run if a large class)
50 Thrusters (45/33)
30 Pull-ups

Then, 2 Rounds of:
200 Meter Run
Double Unders x 50 reps

Then, 2 rounds of:
3 Rope Climbs
20 WallBalls

Then, for remainder of time Max Rounds and Reps of “Cindy”
5 pullups
10 pushups
15 Squats

*Score is how many rounds + reps of “Cindy” you get, or where you got to

*The purpose of today is to get in 30 minutes of solid work, burning up some serious energy on the way. It isn’t a failure if you don’t reach the rounds of “Cindy”. In fact, I suspect many may not, by design. Just stay within yourself, and come in to work on building some stamina and burning some calories.

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Power WOD 7/15/14



Warm Up : Sled Upper and attack any upper mobility issues

Bench Press 5×1 at 90% 1RMRest as needed between sets.


5×10 hammer curls

100 bandy rows

5×10 lat pull downs

100 bandy tris

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Wednesday 7/16/14: CrossFit CSA WOD



Sumo DL


80% AMAP


Cash out

6x50m prowler sprints with 1-2min rest between


(can be done relay style with groups or as individuals depending on when the deadlift finishes, just get them in)


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Tuesday 7/15/14: CrossFit CSA WOD


Snatch practice

Light – moderate –heavy




9 deadlift 135/95

6 hang power snatch

3 oh squat

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Power WOD 7/14/14



Warm Up: Sled Lower Body

Sumo Deadlift 5×1 at 80% 1RM

Rest as needed between sets.

3×10 front squat @ 50%

3×10strict reverse hypers

50 weighted hollow rocks

50 sit ups

100 bicycle abs

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Monday 7/21/14: CrossFit CSA WOD



general + shoulders and lats




burpee lateral bench hop

100m OH plate carry 45/35


approx. 10min REST



c2b pull-ups

ring dips


(workouts do NOT need to be done in this order.  If the class is large, you can have half start on one and half start on the other, then switch afterward and restart the clock for the group after about 10min.  2 separate times are the scores.)



GHD sit-up


(teach the proper technique then have athletes rotate through for 3×8-10 sit-ups.  Beginners should only go down part/half way

Intermediate should only go down half way

Advanced may touch the floor if they are maintaining a strong midline)


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