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!


click logo for more info Crossfit Kids Course
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.

Tuesday 10/14/14: CrossFit CSA WOD

5RM Deadlift
-take 80% for 1set AMAP
*help athletes with technique and working up slowly, should take no LESS than 5 heavy, work sets to find max
*if they find their max quickly have them get in more volume with practice sets at lighter weight

Posted in | Leave a comment

Power WOD 10/13/14


Back Squat 5×3

 Strict Press 3-3-3-3-3

* Use 2-5 lbs total more than last time you did these lifts


kb hell

5 rounds: 1

min kb swing

1 min plank hold

Cash out:

If you have pull ups- 1RM PUll Up ( weighted)

If you do NOT have pull ups 3 sets of banded strict

1st set- biggest band x fail

2nd set- smaller band x fail

3rd set – smallest band x fail

Posted in | Leave a comment

Monday 10/13/14: CrossFit CSA WOD


-bar muscle ups
-squat clean thruster technique (“cluster”)

AMRAP in 10min
1-1, 2-2,…
Bar muscle ups
Clusters 155/105

Posted in | Leave a comment

Sunday 10/12/14: CrossFit CSA WOD

Endurance WOD:

10 Rounds for time of:

5 pushups

10 air squats

15 situps

200m run


Party WOD

Teams of 2, 1 person working at a time;

300 walking lunge steps

1200m medball relay

100 burpees

Posted in | Leave a comment

Power WOD 10/9/14


Strict Press 5-5-5-5-5

Squat 5-5-5-5-5

Use ONLY 2-5 punds more total for lifts from last time you did these movements

** If you hit a wall- go down 5-10 pounds, complete the reps scheme and build from there the next lift day


3 sets of 20 weighted reverse lunges

If you have pull ups-

2×5 weighted pull up

2×5 weighted chin up

2×10 weighted dips

No Pull ups-

5×1 Slow neg pull up

5×1 slow neg chin up

5×5 banded pull up

5×5 banded chin up

5×5 dips ( hardest way possible)

Posted in | Leave a comment

Friday 10/9/14: CrossFit CSA WOD

75 Snatches 75/55

Work technique on squat snatch with light-moderate weights
-1 hang squat + 1 full squat snatch

Posted in | Leave a comment

Thursday 10/9/14: CrossFit CSA WOD


pistol practice
-rolling pistols, pistols to box/bench
AMRepsAP of Air squats in 8min
*every min on min Row 10/8cal (everyone starts workout on rower)
(Scale to fewer calories/ min if 10/8 is not possible for the athlete)
*Full ROM is most important!!! Use butt ball if necessary and stand all the way up! Anyone still squatting above full ROM MUST have a depth gauge for consistency in their reps.
**If there are more athletes than rowers then supplement with 20/16 reps of KB Deadlift High Pull, a movement that mimics the row.

Posted in | Leave a comment

Power WOD 9/8/14


Bench Press 5-5-5-5-5 ( use 2-5 lbs total more than last bench press)

Deadlift 5×5 at 70% 1RM

3×12 stiff leg sumo DL

5 rounds:

12 kb swings 70/53

12 toes to bar

12 cal assault bike

Posted in | Leave a comment

Wednesday 10/8/14: CrossFit CSA WOD

“Mad Science”
*with a partner, take turns going through complex at whatever weight you can handle

The order you do them will change depending on the “scheme”
Schemes will be listed in three numbers (ex: 1-2-3, means you’ll do the first move 1 time, the second move 2 times, and you’ll do that for 3rds. So, 1 power clean, 2 front squats, 3rds. Then do that same 1-2-3 for the next two exercises of front squat/push press)


Power Clean/Front Squat
Front Squat/Push Press
Back Squat/Split Jerk

Each number scheme needs to be done for all three pairs of exercises listed above before moving on to the next listed number scheme. Partners should call out the scheme to help the athlete who is working. Their rest time will be when their partner is working. Partners call alternate between each scheme.

Posted in | Leave a comment

Tuesday 10/7/14: CrossFit CSA WOD

handstand walking

15 Pull-ups
20ft Handstand walk
25 V- ups

*handstand walk attempts are the first scale, if not possible then substituting 5 wall climbs each round is ok

Posted in | Leave a comment


The Foodee Project