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.

Wednesday 5/20/15: CrossFit CSA WOD

A) Start 0:00
15 Clean & Jerks
5 muscle ups
12 Clean and Jerks
4 Muscle ups
9 Clean & Jerks
3 muscle ups

B) Start at 15:00
10 min EMOM of:
odd: max double unders
even: 8 Alternating Dumbell Snatch

*In Large classes; half the class can begin with section B first
**If you have ring dips, consider a jumping muscle up as a scale.

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Power WOD 5/20/15

stay strong


Bench Press 3×4 at 75% 1RM

Asst; Asst:

6 Rounds

2 Rope climbs

10 Dips

20 double unders

-rest 1 min-

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Tuesday 5/19/15: CrossFit CSA WOD

A) 10 mins
Handstand Hold/ Handstand Walk practice

B) For time:
21 Pull-ups
21 Wallballs 20/14
20 Hollow Rocks
15 Pull-ups
15 Wallballs
20 Hollow Rocks
9 Pull-ups
9 Wallballs
20 Hollow Rocks

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Monday 5/18/15: CrossFit CSA WOD

Overhead Squat
*find a challenging weight. Stick with it all 5 sets

For time ( 16 min cut-off)
80 Calorie Row
80 Burpee Box Jump Overs
*Every 10 reps you must complete 1 rope climb

(Large classes will begin in heats)

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Power WOD 5/18/15

strength meme

Back Squat 3×4 at 75% 1RM


Complete 6 rounds:

10 sandbag to shoulder or stone to shoulder (heavy)

50 yd Prowler Shuttle – (2×45 plates men) (1×45 plate ladies)

*Push prowler  25 yards and then back to the starting line.

**You can sub, sprint 100 yard shuttle (50 yards out and back) for prowler 

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Party WOD 5/17/15


Regional FUN!

Teams of 4

30 cal row – DL Hold 315/205

30 HSPU – HS Hold

30 Toes To Bar – Bar Hang

50ft Axle Bar OH Lunge 155/105

CASH OUT: 16 rope climbs

** Scale as necessary-

** This is done in a waterfall style- The last person does not have to do any static holds

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Endurance WOD 5/17/15


2x -Run 800m + 25 Jumping Lunges

rest 1:1

2x – Run 400m + 25 burpees

rest 1:1

2x – Run 200m +25 Air Squats

rest 1:1

2x – Run 100m + 25 Sit Ups

rest 1:1

** Each interval is performed 2 times with a rest 1:1 ratio

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Power WOD 5/15/15



Deadlift 3×5 at 70% 1RM


EMOM 12:00

10 Russian KBS  

20 Double Unders

*KB weight should be as heavy as possible.

** these are NOT alternating- both movements should be completed within each minute.

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Friday 5/15/15: CrossFit CSA WOD

5 rounds for time of:
115/85 hang power clean and jerks, 12 reps
115/85 thrusters, 9 reps
115/85 power snatches, 6 reps

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Thursday 5/14/15: CrossFit CSA WOD

Bench Press
10 x 3 reps @ 65%
(Rest 1 min between sets)

3 Rounds
Row 400m
Run 800m

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