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.

Thursday 8/7/14: CrossFit CSA WOD

Strength: 3RM Front Squat

WOD: 7 rounds

-7 OHS (95/65)

-7 Sumo Deadlift High Pull

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Power WOD 8/6/14



Strict Press 5×3 at 75% 1RM


5×10 lat pull downs (machine)

5×10 T-bar Rows

5×20 mc hammer curls

5×10 dips

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Wednesday 8/6/14: CrossFit CSA WOD

Skill: rope climbs



6 Rounds

8 Burpee Box jump overs

12 C2B pull-ups

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Tuesday 4/5/14 : CrossFit CSA WOD

Skill: KB Fun!

-KB Snatch technique

-KB KB clean and Jerk

-Sinlge arm swings (switching hands…)




1000m Run


1000m Row

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Power WOD 8/4/14



Rack Pull (Deadlift) 5×3 at 80% 1RM


10x cry 50m prowler push (progressive load every other push)

150 abs of choice

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Monday 8/4/14: CrossFit CSA WOD

Lift: Squat Cleans

Work between 60-80% on technique of opening hip and pulling under the bar fast.


WOD: “The Chief”

5 rounds of 3 min AMRAP; 1 min rest between rounds, of:

3 Power Cleans (135/95)

6 push-ups

9 air squats

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Party WOD 8/3/14

partner wod


Teams of 3- Tag Team Style *one person completes a station then tags a team mate who completes the next station

20 Min AMRAP

5  Clean N Jerk #135/95-#95/65-#75/55

10 Box Jumps 20/24

10 KB Snatch #55/35-#35/26

2 wall climbs

10 burpees

10 wall ball #20/14

100m Sprint

- See more at:

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Endurance WOD 8/3/14



AMRAP 20 min

Run 200m

12 Burpees

15 pull ups

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Power WOD 8/1/14



Close Grip Bench Press


Explosive Push up


2= confident Height

1= Inrease in height


3 rounds

Weighted Chin ups and dips

100 DB Shrugs- Heavy

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Thursday 7/31/14: CrossFit CSA WOD

Ten sets for times of:
Run 100 Meters
2/1 Muscle-Ups
4 Push Press (115/75)
8 Burpees Over the Barbell
4 Push Press (115/75)
2/1 Muscle-Ups
Rest 60 seconds

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