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.

Power WOD 12/12/14


Starting a new cycle today of 5/3/1

If you are new to the 5/3/1 please calculate 90% of your 1RM to use as your new 1RM and calculate all percentages from that.

IF YOU ARE NOT NEW and have been following the last cycle- ADD 5lbs to your upper body lifts 1RM and 10lbs to your lower body lifts 1RM.  THEN.. re-calculate your 90% and use that number to calculate all percentages for this 2nd cycle. NEXT- for every last set of 5 it is actually 5+ meaning at least 5 reps but as many as you can get if you can get more.


Strict Press 5 reps at 65%

 Strict Press 5 reps at 75%

Strict Press 5+ reps at 85%


Chin ups 5×10

dips 5×10

100 DB Shrugs

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Friday 12/12/14: CrossFit CSA WOD

front squat position
thruster technique
-work up in weight slowly to prep for workout

WOD: (~7-12min)
3 thrusters 185/115
250m row

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Thursday 12/11/14: CrossFit CSA WOD

skillwork in teams of 2:
-strict pull-up ladder 1-5-1 (use spotters as needed)
-strict dip ladder 1-5-1 (use spotters as needed)
*work:rest alternate each set with partners

WOD: (teams of 2, but individual scores)
AMAP in 1min, then 1min rest while partner goes
-bar muscle ups
-plate squats 45/35
-alt db snatch 45/30

*work:rest alternate each min with partner then move to next station
*Score is YOUR total reps after a min at each station

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Power WOD 12/10/14


Deadlift 5 reps at 40%

Deadlift 5 reps at 50%

Deadlift 5 reps at 60%


3×12 Stiff leg sumo deadlift

3×8 reverse hypers

100 sit ups

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Wednesday 12/10/14: CrossFit CSA WOD


running drills/mechanics

800m run
w/ 4min rest between each

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Tuesday 12/9/14: CrossFit CSA WOd

floor press

WOD: (~10-16min)
100m farmers carry 53/35
25 dips
100m farmers carry
50 knees to elbows
100m farmers carry
100 double unders
100m farmers carry

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Power WOD 12/8/14


Bench Press 5 reps at 40%

 Bench Press 5 reps at 50%

 Bench Press 5 reps at 60%


3×10 T-bar rows

100 mc hammers’

100 bandy tris

3×10 push ups

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Monday 12/8/14: CrossFit CSA WOD

kipping pull-ups mechanics (review/practice for everyone)
OTM for 10min have athletes do 1-5reps of whatever part of progression they’re working on
-kip swing, kip swing + knee drive, kipping pull-up attempt, multiple kipping pull-ups unbroken
-Advanced can practice butterfly or chest to bar
4rds of
in :90sec
10 push jerks 135/95
as many bar facing burpees as possible
rest :30sec
*Score is burpees!

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Party WOD 12/7/14

Teams of 4

Buy in:

Wall Ball (RX 90 reps #25/20) Scaled (60 reps 20/14)

Chest to bar pull up (RX 90 reps) Scaled 60 reps

THEN.. Immediately into ( 2 people complete one couplet- then tag other two team mates to complete the second couplet) * couples may work at the same time

Couplet 1-


Hang Clean and Jerk (RX 135/95) (Scaled (95/65)

Burpee over barbell

Couplet 2-


Power Snatch (RX 135/95)  (Scaled 95/65)

Handstand Push Up (Scaled HR Push Up)


Cash Out:

Box jumps (RX 90 reps 30/24″) Scaled 60 reps 24/20

Chest to bar pull up (RX 90 reps) Scaled 60 reps




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Endurance WOD 12/7/14


Teams of 2: x2

Run 1 mile

Row max meters

** one person will run while the other rows- then you will switch

SCORE is time finished+meters rowed ( 1 second taken off your time for every 100 meters rowed)

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