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.

Friday 9/12/14: CrossFit CSA WOD


50 Deck squats
50m Overhead walking lunge 45/35lb bumper plate
50 lateral hops 24/20” (use a PVC on top of a box)
100m Overhead bumper plate carry 45/35lb
100 mountain climbers
100m Bear crawl
100 KB steam engines (hold kbs in rack position and bring knee up to opposite elbow and then alternate other knee to opposite elbow)
100m KB Farmers carry 53/35
100 Sit-ups

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Thursday 9/11/14: CrossFit CSA WOD


OH squat

50 double unders
30 air squats

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Power WOD 9/10/14

jilly deadlift


How Fitting- Jillians B Day today and it’s DL DAY!!

Deadlift 5×5 at 55% 1RM

Bench Press 5×5 at 55% 1RM

3×10 Supine bent over row

4×25 mc hammers 4×25

Tricep db ext.

8x50m heavy sled pull ( should be so heavy you cannot run with it)

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Wednesday 9/10/14: CrossFit CSA WOD

EMOM for 10min do 2 snatches from the ground. They do not have to be touch and go but they can be. Weights should be around 60-70% of max so as to work on technique.

Row 750m
8 Knees to elbows
4 Power snatches 135/95

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Tuesday 9/9/14: CrossFit CSA WOD


AMRAP 20min
400m run
max reps pull-ups
*no bands, scale is ring rows

Handstand walk
-Spend 15min working this skill. Handbalancing on the wall can be the first 5min if you are a beginner, but ALL athletes must attempt handwalking whether it is with a spot or just kicking up and trying to find balance
-for a challenge, advanced athletes can try for MAX distance in 2min, followed by 1min rest, for 3-5rounds

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Power WOD 9/8/14

swole mates pic


Squat 5×5 at 55% 1RM Press 5×5 at 55% 1RM

3×10 SDHP

3×10 hanging leg raises (weight if you can)

Pull Ups-3 sets of 9 strict ( with band if necessary or weighted) rest :90 sec between sets

Dips- 8 sets of 3 pause dips ( pause 2 secs at bottom of dip and explode out of the dip- weight if necessary)

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Monday 9/8/14: CrossFit CSA WOD


Burpee Madness (20min workout for everyone)
EMOM complete the assigned number of burpees for that minute. The goal is to finish each set within the minute and rest the remainder of the minute. If you are unable to complete a set within the minute, REST for the next minute and then continue on to the next set for the following minute. See how far you can get in 20min total.


EMOM for 10min do 2 Push jerks at 70%
*goal is to work the technique of using HIPS instead of arms on this lift (having tired arms might help this sink in…)

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9 AM Partner WOD 9/6/14



Sat 9/6/14

9AM Partner Wod

“Partner Dirty Thirty”

For time:

30 Deadlifts, 275/185 lbs Run,

400 m

30 Kettlebell Swings, 53/35 lbs

Run, 400 m

30 Handstand Push-ups

Run, 400 m

30 Partner Burpees Run,

400 m

30 Pull-ups Run,

400 m

30 Box Jumps, 24/20 in Run,

400 m

30 Kettlebell Squat Cleans, 53/35 lbs

Run, 400 m

Done in Pairs- Pull Ups and HSPU may be done with partner assist

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Friday 9/5/14: CrossFit CSA WOD

-modified as rolling pistols, step ups with minimal help from the lower leg, pistols to a box/bench
-challenge for advanced athletes: try weighted with a kb, overhead with PVC or light barbell, or a jumping pistol on a bumper plate or low box

partner workout, not for time but to beat your partner’s push-up score

3rds (at each station)

Partner A: 500m row (time keeper)
Partner B: AMAP push-ups with feet on 45lb bumper plate
Switch stations

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Power WOD 9/5/14

5x5 pic


Starting our 5×5!!! Please be conservative with the weight and follow the directions. It should be very do-able in the begining. Pay close attention to all percentages and please keep track of your progress!!


Squat 5×5 @ 50%

Bench Press 5×5 @ 50%


5 Rounds for time

1 min double KB Push Press

1 Min Double KB swing ( russian style)

1 min rest

Cash OUT:

100 Kb russian twists

100 KB sit ups

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