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.


ONLY -10 AM Barbell Wod is Cancelled Sunday 5/14/17

GOOD LUCK to our Cal Strength Friends at Nationals this weekend!!!



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Endurance WOD 5/14/17



10 rounds For Time:

Row 100m

5 burpees

10 sit ups

15 air squats

Run 100m

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Party WOD 5/14/17


Teams of 3:
3 Rounds:
75 Power Snatches (75/55)
100/75 Calorie Bike
500 m Team Sandbag Run (70/50) ** A heavy wall ball can be substituted (30/20)

*500m is to the far wall at the end of the parking lot and back

*Sandbag weights are approximate- please choose one appropriate for your teams level
*1 athlete works at a time, except on the run which all three athletes complete together, carrying the bag anyhow.

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WOD Friday 5/12/17


Image result for crossfit assault bike pic

Complete as many rounds as possible in 20 mins of:

3 Overhead Squats, 95/65 lbs

6 Overhead Lunges, 95/65 lbs

9 Power Snatches, 95/65 lbs

12 Push-ups

15 Assault Bike Calories

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Power Hour 5/12/17


Image result for Barbell good morning from pins pic

Anderson Good Morning 3 rep max lift.

Set Pins a little higher than hip height and keep good form!! DO NOT TURN THE GM into a squat But DO have a slight bend in the knee.


5 rounds

5 Farmers Carry DL ( Use Farmers Carry Handles OR Heavy DB)

100m farmers Carry

Cash Out: 5 sets

10 GHD situp +10 Sec Hold on last rep

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WOD Thursday 5/11/17

Image result for crossfit total pic


“CrossFit Total”

Back Squat 1 rep

Shoulder Press 1 rep

Deadlift 1 rep

** This must be completed in the class hour


Here are some basic precautions that need to be followed for safety:

1) Don’t be stupid.

Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.

2) Don’t be greedy.

Learn to recognize the difference between greed and ambition, and be merely ambitious.

3) Don’t be pig-headed.

If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.



A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts. If you have made a mistake setting your first attempt, the next two will need to be adjusted, but you should know what you can triple, and this will always be a safe first attempt. And since you know this weight, you know what weights to use to warm up for it: you’ll use the lightest weight that you normally start with for your first warm-up when you train, and 90% of the first attempt for the last warm-up, with either three or four relatively even increments in between these two.

For instance, warm-ups for a 405-pound first attempt on the squat would be:

135 x 5

185 x 3

225 x 2

275 x 1

325 x 1

365 x 1

If you don’t have a damn good idea of what you can do for a heavy triple, you don’t need to be doing a CrossFit Total yet and your instructor can help guide you through this workout.

After the squat, rest a while (long enough to rest, not long enough to get cold) and follow the same procedure with the press. Since press numbers will be much lighter, the warm-ups will be closer together, and you might choose to use fewer intermediate warm-ups. This is fine, since the squat has provided quite a bit of systemic warmup, if not actual fatigue. After a rest and a drink following the press, the deadlift warm-up might be abbreviated even further, with a heavier first warmup and only two or three intermediate sets before the first attempt.


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Wod Tuesday 5/9/17


Image result for crossfit quotes


3x 400m Run

REST 2 Min between attempts


3 rounds for time of:

100m Farmers Walk (Bumper Plates), 45/25 lbs

10 Handstand Push-ups

15 GHD Sit-ups

**substitute GHD with weighted sit ups if necessary

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WOD Monday 5/8/17

feeling sexy crossfit meme

For time:

3 Thrusters,( 95/65 lbs)

3 Box Jumps (24/20)

15 Pull-ups

6 Thrusters

6 Box Jumps

12 Pull-ups

9 Thrusters

9 Box Jumps

9 Pull-ups

12 Thrusters

12 Box Jumps

6 Pull-ups

15 Thrusters

15 Box Jumps

3 Pull-ups

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Power Hour 5/8/17


let the gainz begin

5 sets of :

2 Pause Back Squats + 1 Back Squat @ 65-70%

  • pause should be 2-3 seconds


400 m bodyweight sled drag

100 sit ups ** every time you have to break  do a :30 sec plank hold

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Party WOD 5/7/17

Image result for overhead lunge with dumbbell pic


Teams of 3 -Waterfall Style

Row 20 cal

30 Burpees

30 G2OH (DB 50/35)

30 TTB

100′ walking Lunge (DB OH)

50′ Sprint

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