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.

Wod Friday 7/15/16

if it doesn't challenge you



Z Press 5×5


3 Rounds

22 Alternating Pistols

11 Power Snatch 135/95

Prowler Push 25m (heavy)

**25 meters is from roll up door to the fence – 1 way- some else can push it back 25m

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Wod: Thursday 7/14/16



Ring Muscle ups and scales

Emom x6

1-5 Ring muscle ups or the scale

-rest as needed-

2k row time trial

-rest as needed-


5 cal assault bike

10 box jumps (24/20)

10 Wall Ball (20./14)

***Muscle up EMOM, Row, and Amrap can be done in any order to accomodate larger classes.

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Power Hour 7/13/16

baby bench

 Find 1 RM Bench Press


100 hammer curls

100 bandy tris

3 rounds of:

10 landmine lunge and press (each arm)

20 landmine standing russian twists

10 landmine rows (each arm)

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Wod: Wednesday 7/13/16

strength meme

Strength: Work to a Heavy Complex of:

1 power clean+1 push press+1 hang squat clean+ 1 push jerl


4 Rounds for time:

Run 200m

16 toes to bar

Run 400m

8 Deadlifts (275/185)

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Wod: Tuesday 7/12/16

weighted pistol

Skill of the Day: Pistol Practice

Adv- Weighted pistols, max reps on 1 leg

Int- work on sitting hips back, heels down, full depth

Beg- rolling pistols, deck squats, pistols to a bench etc..


3 rounds

12 OHS (135/95)

24 push ups

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Wod Monday 7-11-16

5rds for max reps unbroken of
bodyweight bench press

*scale weight on bench to 75%, 50%, etc…
*scale pull-ups to kipping pull-up attempts or ring rows

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Monday 7/11/16: CrossFit CSA POWER WOD

Find 1RM Back Squat

Asst: 5 rounds

20 stone or d-ball to shoulder

20 cal assault bike

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Power Hour 7/8/16

ghd hold


Back Squat 5×3 + 5-10#

Push Press 5×2 +2-5#

42-30-18 Cal Row

21-15-9 OHS (155/105)

Mid Line:

3 rounds

:30 s GHD hold Face up

:60 GHD hold Face Down

rest  90 seconds

** add weight for extra fun

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Wod : Friday 7/8/16

ring dip

Focus: Ring Dip Techniques and modifications


21-15-9 reps, for time of:

Hang Snatch, 95/65 lbs

Handstand Push-up

Ring Dip

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Wod: Thursday 7/7/16

if it doesn't challenge you

Truest Quote EVER! CrossFit magic has always been about challenging yourself. Trying something new, and INTENSITY.

Wod: Thursday 7/7/16

St. Pauly Complex- AMRAP in 12 mins

 1 Power Clean+2 Front Rack Reverse Lunges+1 Hang Squat Clean+2 Shoulder to Overhead 135/95 lbs

Between EVERY round you must do 8 bar facing burpees!

The complex must be UnBroken- if not- you complete 10 deadlifts to finish the complex

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