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 Hour 10/14/16

Image result for squat quotes


Speed Squat Day

Back Squat 8×3 at 75%

Weak Asst:

Front squat 2×5 @80%

Parallel Pause Squat 2×3 @70%


4 rounds

100 m prowler push

25 ghd sit up

25 back ext

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WOD Friday 10/14/16

Hero WOD: “Brenton”

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayleigh.

5 Rounds For Time:


Bear Crawl, 100 ft

Standing Broad Jump, 100 ft

** Do 3 burpees after every 5 broad jumps. If you’ve got a twenty pound vest or body armor, wear it.


In Partners:

accumulate 3000 m row

perfrom 100 partner med ball sit ups

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WOD Thursday 10/13/16


Complete as many rounds as possible in 15 mins of:

10 Squat Snatches, 95/65 lbs

10 Ring Dips

10 Knees To Elbows

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Power Hour 10/12/16

dont limit your challenges


Bench Press 3×8 at 70%

Weak Asst:

close grip bench 2×6 @ 75%

1′ pause off chest bench 2×10 @65%


5×3 weighted pull up

3×10 bent over BB row

3×20 hammer curls

3×20 banded tri push downs

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WOD Wednesday 10/12/16

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Back Squat 1 rep

Shoulder Press 1 rep

Deadlift 1 rep


The order for performing the three lifts will be squat, press, and then deadlift. The best single attempt for each of the three lifts are added together for the CrossFit Total. There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts. Multiple progressions to the best attempt are not allowed; do not work up to your best squat, then change an item of equipment or clothing and work up to it again to try to better your first effort.

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WOD Tuesday 10/11/16


U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed.

He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.


3 rounds for time of:

20 Pull Up (L)s

30 Toes To Bars

40 Burpees Run, 800 m

** the scale for L sit Pull ups could be..

regular pull ups

jumping pull ups

ring rows

or instructor choice

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Power Hour 10/10/16

Image result for deadlift quotes


Deadlift 3×2 at 90% .

Weak Asst:

Block/Pin pull 2×1 @ 95%

Deficit Deadlift 2″ 2×4 @85%

Asst: 3 rounds

15 weighted Lunges

15 Stiff leg sumo dl

1 min weighted plank hold

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WOD Monday 10/10/16

if it was easy

For time:

50 Wall Balls, 20/14 lbs

10 Muscle-ups

40 Wall Balls

8 Muscle-ups

30 Wall Balls

6 Muscle-ups

20 Wall Balls

4 Muscle-ups

10 Wall Balls

2 Muscle-ups

** the scale for Muscle ups can be one of these choices

1- bar mu

2-scaled bar mu or scaled ring mu

3- GI Jane

4- Strict Pull Up


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Party WOD 10/9/16

Image result for party pics


Teams of 2

25 min AMRAP

9 rope climbs

40 C&J


40 Front Squat

76 Double Unders

40 Thrusters

** each round the weight increases

round 1 – 95/65

round 2 – 115/80

round 3 – 135/95

round 4 – 155/105

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Endurance WOD 10/9/16


 Quick Anatomy lesson:

Before we even get into the reason for the AbMat, let’s talk about the abdominal muscles. Yes, they’re super hot and sexy when developed, and we all want them without having to give up beer and gluten. (Good luck with that.) But there’s some basic anatomy that needs to be understood. The anterior and lateral trunk muscles function in multiple ways: they support the abdominal viscera (that’s what holds your insides together), breathing, and they are concerned with trunk movements of flexion, lateral bending, and rotation. Perhaps one of the most fascinating parts of this design is that the fibers in different layers run in different directions, contributing to their gross strength.


abmat, how to use abmat, purpose of abmat, abdominal muscles, sit ups


The rectus abdominis is the most superficial of these muscles and attaches the ribcage to the pelvis. Its primary role is trunk flexion. The internal and external obliques also attach the ribs to the pelvis, and are responsible for rotation and side bending of the trunk. There is another muscle, and it’s one that like the gluteus medius goes on vacation frequently. It’s called thetransverse abdominis. This muscle also connects the ribs to the pelvis, but has a line of application much like a weight belt. It’s fibers run on the horizontal and it is responsible for abdominal compression during movement.


As I have described with other muscles in other articles, most of our muscles work in three planes of motion. By functioning in three planes of movement, a muscle group can stabilize in one plane and exert movement in another.


What Happens in a Sit Up


In a sit up, like any other movement we do, it is imperative that our body moves through a complete and full range of motion. What this means is that if you lie on the floor, your spine is in a neutral position, or perhaps has a little flexion. To get the most out of a sit up, the abdominals must go from a position of maximal length to a position of minimal length. This is achieved by creating two pivot points, one in the spine and another in the pelvis. The lumbar spine should be extended fifteen to thirty degrees, and the pelvis should be in an anterior tilt of ten to fifteen degrees.


abmat, how to use abmat, purpose of abmat, abdominal muscles, sit ups

Image courtesy of Koch, Blom, and Jacob. Sit Ups Revisited, 2004.

What happens next is nothing short of amazing human movement. A group of fully-extended muscles with attachments at two joints creates tension. When the individual flexes the trunk from that position, the muscle is able to generate a large amount of power and force. We like that, and it makes us stronger.


The Beauty of the AbMat


abmat, how to use abmat, purpose of abmat, abdominal muscles, sit upsThe AbMat, when placed under the lumbar spine with the higher portion towards your bum creates this beautiful environment for the abdominals to move through their full and available range of motion. It allows for the extension needed in the lumbar spine and the anterior tilt in the pelvis, thereby giving the abdominal muscles what they yearn for – full range, elongation, and forceful contraction.


As I was searching the literature for this article, I came across several discussions damning the AbMat sit up. I think one of them listed the movement as the “most worthless CrossFit exercises ever” or something. But let me ask you this, do you think that Globo Gym Joe can come into a CrossFit box and hop on a glute-ham developer (GHD) and do a correct GHD sit up?Didn’t think so. The AbMat sit up is wonderful to develop full spinal range of motion abdominal strength so that a person can start to think about getting on a GHD. It also helps develop cursory strength for toes-to-bar and knees-to-elbows, and gets the abdominals thinking about midline stability during barbell movements and pretty much everything else we do.


Use your AbMat correctly (but be aware of the type of pants you choose to wear because no one likes monkey-butt) and get yourself midline strong. When the zombies come out, you’ll be happy you used an AbMat. Globo Gym Joe isn’t going to know how to fight them with his crunches and partial range of motion bicep curls.



Row 800m

27 burpees

54 sit ups

Row 600m

21 burpees

42 sit up

Row 400m

15 burpees

30 sit up

Row 200m

9 burpees

18 sit up

** this wod may be done with a run instead if it turns out to be a larger class



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