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.

XENDURANCE will be visiting tonight !!!



Our Rep Spencer from Xendurance will have a table at CSA tonight during the evening classes.  Check them out. He will have informatin on all of the Xendruance product line. I have used these products for 2 years now and I love them.

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WOD Thursday 6/9/16



3 rounds for time of:

Run, 800 m

Max Rep Wall Ball

* Wall ball each round is MAX UNBroken

**score is total wall ball after 3 rounds

******Scale weightt and target so that you hit roughly 20-30 at the LEAST each round. Athletes averaging 15 or less each round are not doing enough!!!!

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Power Wod 6/8/16

what wont kill you


Bench Press 5×5,

 Deadlift 5×3

Add Weight from the last time you did these lifts:

NO more than 10# to lower body lift

NO more than 5# to upper body lift


7 rounds

100m sprint

rest :45 seconds

Cash Out:

2 rounds

20 back ext

50 bicycle abs

20 med ball sit up

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WOD: Wednesday 6/8/16

beach handstand walk

Skill OLY:

5-7 sets of:

1 snatch grip DL + 1Hang Squat Snatch + 1 Full Snatch

**work the complex for skill, increasing weight only as heavy as you are able to work on perfecting technique

WOD: For Time

100 Double Unders

100ft Handstand walk

**WOD is for ALL levels scaling will be determined by coaches with options such as – less distance- spotted, lateral wall walks- circle box walks, bear crawls etc…

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WOD Tuesday 6/7/16

Crossfit 2010-07-28-7


Want some quick tips on how to improve your Helen time? Check this link out!  Oddly enough many of the points he makes are simple things people can do in almost every WOD…. we just don’t.  Remember, INTESITY is key.  You don’t improve unless you visit the uncomfortable often enough to change.  If it doesn’t challenge you.. It doesn’t change you!

4 Tips For A Faster Helen


Wod: “Helen”

3 rounds for Time:

Run 400m

21 KB Swings (53/35)

12 Pull ups

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Power WOD 6/6/16

power hour


Back Squat 5×5,

Strict Press 5×5,

* Add weight from the last time you did these lifts

NO More than 10# for lower body lift

NO More than 53 for upper body lift


3×12 Strict Chin ups (rest 1 min)

3×12 Strict Dips (rest 1 min)

3×8 GHR

50 Heavy DB Bent over Row each side

50 DB Split squats each side

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Wod Monday 6/6/16



Skill:  Teach HSPU Skills/Drills/Scales


21-15-9-6-3 reps, for time of:

Handstand Push-up

Front Squat, 195/125 lbs

Burpee (Bar Facing)

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Power WOD 6/3/16

punch pic


Back Squat 5×5,

Strict Press 5×5,

** Add weight to each lift no more than 10 lbs to lower body lifts- no more than 5 lbs to upper body lifts


12 min AMRAP

5 Thrusters #155/#105

OH Barbell Carry 50 Ft #155/#105

25 Double Unders

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Wod Friday 6/3/16



  1.  Find a 3RM Back squat

Cash Out:  Each for time:

Prowler Push:

6x 50 m

Rest 1 min between efforts.

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Wod Thursday 6/2/16



Teach Ring Muscle up

Skills, Progressions, and scales


5 Min Max  Ring Muscle up

**Scale will be jumping ring mu, low ring mu transitions, or any other variation of the skill

5 Min Max cal Assault Bike

( these can be done in any order)


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