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 1/7/15


Deadlift 5 reps at 75%

Deadlift 3 reps at 85%

Deadlift 1 rep at 95%

Last Set is 1+ reps @ 95%


Good Morning 5×12

Hanging leg raises (weighted if you can)

5×10 100 russian twist (med ball or plate)

Accumulate 3 min weighted plank hold

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Wednesday 1/7/15: CrossFit CSA WOD

400m run
21 kb swings 53/35
12 pullups

Cash out –
4x8reps kb Z press
(seated on floor, legs straddled out in front of you, with kbs in rack position)
4x10reps GHD sit-ups to parallel

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Tuesday 1/7/15: CrossFit CSA WOD

AMRAP in 10min
lunge 10 steps (bar in front rack) 75/55
5 push press

Skillwork after:
feet handwalk
ring dips

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Monday 1/5/15: CrossFit CSA WOD


-hips and hamstrings
-strong midline
-deadlift technique

“Death By Deadlifts!”
275/185 (or a challenging weight you can do 6-8 reps fresh)
Reps are performed OTM
Amount of reps is the minute you’re on (ex:min 1 = 1rep; minute 2 = 2 reps, etc)
Do not need to do reps unbroken, just get done within the minute, you’re done and that minute is your score.

Cash out-
Toes to Bar ladder with a partner
(Advanced) = up to 10 by 1’s
(Beginner) = up to 10 by 2’s

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Power WOD 1/5/15


Bench Press 5 reps at 75%

Bench Press 3 reps at 85%

Bench Press 1+ rep at 95%

Last set is 1+ reps @ 95%


100 Mc Hammer curls

100 Tricep kick backs

100 DB Shrugs

100 Seated Bandy Rows

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Party Wod 1/4/15

kitty pull up

Teams of 4-

Every person is working at a station at the same time. Everytime a Row is finished everyone rotates stations. Cumulitive max reps is your team score.

Complete as many rounds as possible in 20 mins of:

Station 1) Row, 250 m

Station 2) Ground To Overhead, 95/65 lbs

Station 3) Pull-up

Station 4) Box Jump, 24/20 in

. ** adv weights are 135/95

       adv box height is 30/24

       adv pull up is chest to bar


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Endurance WOD 1/4/15

max effort


For time:

Run, 400 m

15 Burpees

Run, 200 m

30 Sit Ups

Run, 200 m

45 Wall Balls, 20/14 lbs

Run, 200 m

30 Push-up (hand release)s

Run, 200 m

15 Burpees

Run, 400 m

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Power WOD 1/2/15


Squat 5 reps at 75%

Squat 3 reps at 85%

Squat 1 rep at 95%

Last set 1+ reps @ 95% (please grab a spotter)


3×15 Stiffy Sumo DL

3×10 (each Side) DB split squats

100 abs of your choice

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Friday 1/2/15: CrossFit CSA WOD

Alright folks. We’ve had our fun, now its time to get down to the nitty gritty. Save me your YEAR’s resolutions. However, I’d love to hear what you are going to accomplish THIS month. Small, incremental goals are the key to success. Figure it out. Say it. Do it. Be your own hero. The future you is counting on you….


Pause Front Squats: 5×5 (5 second pause a bottom)

Short rest, then….

3 Rounds for time:

400m Run

7 Front Squats 135/95

21 pull-ups

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Wednesday 12/31/14: CrossFit CSA End of the Year WOD!!!

End 2014 with a bang!
Split 365 reps between exercises
Each exercise must have 1 rep
For Time:
x – Power Cleans (95/65)
x – Rowing for Calories
x – Back Extensions
x – KB Swings
x – Box Jumps
x – Snatches (95/65)
x – Push Press (95/65)
x – Jump Lunges
x – Rope Climbs (worth 10 Reps a piece)
x – 200m Run (Worth 20 Reps a piece)

“Have fun with this one guys. Thank you for making this year the best one yet here at CSA. The coaches and staff truly love what we do. This is a very cool thing we’re all a part of. It’s a rare deal to be a part of such a close-knit community in this world. So many folks don’t get the opportunity to improve the quality of their lives by being around so many quality people that make each other smile, and re-enforces a healthy lifestyle. True friendships, relationships, have sprung from this place. Embrace these times, they will not last forever. I appreciate all the time Ive spent at CSA, and I will until the end. I hope you are able to do so as well.”

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