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 4/2/14: CrossFit CSA WOD


general + focus on hips and shoulders



teach muscle up progressions




thrusters 185/115

muscle ups

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Tuesday 4/1/14: CrossFit CSA WOD


general + hips, lats


strength (groups of 3-4 to a bar, help change wts, etc)

sumo deadlift 3RM



10min AMRAP

8 alt pistols

12 v-ups

16 kbswings 53/35


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Power WOD 3/31/14



Warm Up : Upper

Lift: 1RM Pause Bench Press ( take a 2 second pause on chest)

Then: 5×5@ 75%

Asst: DB Hell

5 Rounds :

1 min seated DB press/ 1 min rest

Cash out with 3 super sets:

Chins xFail

Dips xFail

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Monday 3/31/14: CrossFit CSA WOD


general + hips, shoulders and thoracic mobility



snatch practice





snatch 115/85

ring dips

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Party WOD 3/30/14

party wod


Teams of 4


Team Shuttle run relay 10\20\30

Team 400m run

Team 500m row relay

Team 30 wall ball relay

Team 500m row relay

Team 400m run

Team Shuttle Relay 10\20\30

** No worries I checked the weather and it is NOT supposed to rain tomorrow- That being said the only part done outside is the 400m team run :)

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Endurance 3/30/14



Warm up: Run 1 mile

Tabada Sprints 8x 20s on 10s rest

Cool down: Run 1 mile

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Friday 3/28/14: CrossFit CSA WOD

Okie doke, folks… Now that the 5th and final Open workout has been announced, I find myself presented with a quandary. Simply put, there is no way to complete two full heats in each 60 minute class, as the WOD may take some folks too long to complete. This one is for time and must be completed, so there is no implementing a cutoff time for official scores. Therefore, a few things must be mentioned……

1. If you are planning on attending an instructor-led class,  you WILL NOT NEED A JUDGE, and there WILL be a CUTOFF TIME of 20 minutes.

2. If you are performing in the Open, and believe it may take you longer than 20 minutes, or you are planning on being judged by someone who is also competing and plans to do it right after you, then PLEASE PLAN TO PERFORM THE WORKOUT IN BETWEEN CLASSES OR ON THE WEEKEND.

3. If you have no other available times accept during regularly scheduled Friday class times, please be respectful of the instructor and let them know you are signed up for the Open and MUST complete the workout, and will begin WHEN THE INSTRUCTOR SAYS GO, NOT WHILE THE INSTRUCTOR IS LEADING CLASS. Also, be prepared to be off to the side so you will not be taking up floor space that the next class hour will need.

CSA does all it can to accomodate your needs, but I need you folks to take a little ownership on this and make this happen for me. No disturbing class during instruction time. Talking and counting and coaching, even off to the side, is very distracting to the coach on hand and rude to fellow gym-mates trying to pay attention. This is the final week, and there are many people in the gym that have not signed up for the Open, and we cannot allow their equally important goals to be interrupted.

Thank you all for your understanding, now finish strong.


In strength,



Workout 14.5

21-18-15-12-9-6-3 reps for time of:
95-lb./ 65-lb. thrusters


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Thursday 3/27/14: CrossFit CSA Partner WOD

Thursday WOD (Partner Up!)

6 rounds for time, of:

1) Row 10 calls
2) 15 thrusters (135#/95#)
3) 3 Rope Climbs
4) 15 burpees
5) 200m Run

*30 min time limit

** RULES- Everyone will sit at back wall. At 3-2-1-GO!, Partner A will run out and perform movement #1 then run back to tag Partner B. Partner B will then run out and perform movement #2, then tag… you will continue like this until the team completes all 6 rounds. Partners that are not working MUST stay on the mat in back until tagged in.

Have fun!

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Power WOD 3/26/14



warm up: Lower Body & Mobilize

Lift: 5RM back squat vs Special bar ** If you are unsure wich bar is special please ask

then.. 80% AMRAP……then….60% AMRAP

Asst: Kettlebell HELL!!

5 rounds

1 min plank hold

1 min KB Swing

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Wednesday 3/26/14: CrossFit CSA WOD

24 min EMOM for quality:

Min 1: 30 double unders
Min 2: 2 Bear Complex sequence (challenging weight)
Min 3: 8 strict chin-ups (or max in 50 seconds if fewer than 8 — NO KIPPING)
-repeat this entire sequence 8x thru, totaling 24 minutes
*for large classes, folks can begin at different stations
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