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.

Thursday 2/12/15: CrossFit CSA WOD


Push Press



7 hspus

14 jumping lunges


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Power Wod 2/11/15


Bench Press 5 reps at 70%

Bench Press 3 reps at 80%

Bench Press 1

1+rep at 90%@90%

 Asst: 4 rounds

– 40seconds on 1 min rest Slow tempo push ups (2sec down-2sec up)

4×15 bent over BB row

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Wednesday 2/11/15: CrossFit CSA WOD


Clean complex for max weight:

-clean pull

-squat clean

-front squat

-hang power clean

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Tuesday 2/10/15: CrossFit CSA WOD



(partner workout)

10 push jerks 115/75

then hold in rack position while partner does

MAX double unders in :60

(Switch places)

x4rds (each person)

*score is double unders AND time

*double under substitution will be “attempts”

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Monday 2/9/15: CrossFit CSA WOD


Back squat


AMRAP in 10min

5 Deadlift 275/185

10 wall ball

15 box jumps

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Party WOD 2/8/15

lets party

In Pairs:

Row 1000m switching every 250m

Then 2 rounds:

20 GI Janes/ or chest to bar/ or bar mu

40 wall ball 20/14

60 KB Swings 53/35

80 box jumps 24/20

100 sit ups

Sprint 400m ( can be broken up into 100’s and 200’s)

Row 1000m alternating every 250m


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Endurance WOD 2/8/15



In Pairs

Row 2500 meters

Every minute on the minute switch between rowing and death by burpee


A- row 1 min

B- 1 burpee

B- row 1 min

A- 2 burpees ….etc….etc

until 2500 meters is accumulated

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Friday 2/6/15: CrossFit CSA WOD


100 burpees with 1ft jump to target

cash out – 1mile run (not meant to be an all-out effort)


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Power WOD 2/6/15


Strict Press 5 reps at 70%

Strict Press 3 reps at 80%

Strict Press 1 rep at 90%

Asst: 4 rounds:

5 Thrusters

10 burpees

#135/#95 #95/#65 #75/#45

Cash Out:

3×10 Weighted Dips

100 Hammer Curls

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Thursday 2/5/15: CrossFit CSA WOD


A) 1000m row for time

B) Max muscle ups in 4min

(sub is Max low ring MU transitions)

*can be done in any order if classes are large



10 pull-ups

15 push press 75/55

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