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.

Tuesday 4/8/14: CrossFit CSA WOD


ADV – deficit, or parallette

INT – strict, kipping

BEG – modified ROM, full range of motion with a spotter



10min EMOM of 1-3reps (depending on the athlete)


WOD (~8-12min)


15 box jumps 24”

20 burpees

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POWER WOD 4/7/14



Warm Up: Upper Body

Lift: 3RM Push Press


5×5 @80%

4×10 Seated DB Cleans

4×10 Seated DB Fly

4x 10 T-Bar Row

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Monday 4/7/14: CrossFit CSA WOD


general + shoulders, triceps and lats


strength (groups of 3)

Bench Press 3RM

(if athlete finds his/her 3RM quickly, do 1 drop set to 80% for AMAP)


WOD (~6-10min)


hand release push-ups


knees to elbows

1 shuttle run each round (5-10-15meters)


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Party WOD 4/6/14

party leg raises


Teams of 2 For Time:

Buy in: 6 rounds ( partners alternate each round = 3 rounds per person)

10 cal row / 8 burpees over rower


200m partner carry

100 kb swings 53/35

50 shoulder to overhead 95/65

25 Front Squats

200m partner carry



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Endurance WOD 4/6/14

CF Endurance logo-header


10 rounds For Time:

10 Push ups

run 100m

10 air squats

run 100m

1o pull ups

Rest 1 min

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Power WOD 4/4/14



Warm Up: Lower Body/ Mobility


Front Squat 8×2 at 70% 1RM

Shuttle Run 2-1-2-1-2-1-2-1,

Cash Out: Weighted Push-up 8×2 at 70% 1RM

Shuttle Run should be done within 1 min of completeing each set of front squats. Push ups are like a cash out-***all squats and shuttle runs should be done before doing the push ups ****[2's= 2 Runs with turn around points at 25 and 50 feet, 1's= 1 Run with turn around points at 25 and 50 feet]

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Friday 4/4/14: CrossFit CSA WOD



general + shoulders and hips


skill circuit (each athlete trains at 1-2 stations)


Lsit (parallettes, hanging)

Butterfly technique (advanced only)



Squat Hell

2 back squats 115/85/65 every 30seconds

for 12min (24sets total)

*bar stays on back the WHOLE TIME, if the bar is dropped the athlete will pick it back up and resume the workout.  AFTER the 12min, complete 10burpees for every time you dropped the bar

**reps should be clean and fast every time (rest time will be the most challenging part)




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Thursday 4/3/14: CrossFit CSA WOD


general + overhead position and mobility



shoulder to overhead techniques (press-pushpress-pushjerk)

drill correct overhead position


WOD (~15-20min+)

25 hspu

50 t2b

800m run

75 shoulder to oh 75/55

150 double unders

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Power WOD 4/2/14



Warm Up: lower/mobility

Lift: 1RM DL From a Defecit

then… 80% AMRAP

Asst- 3 rounds

15 Sumo Stiffy DL

15 GHD sit up

15 GHD Back ext.

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Wednesday 4/2/14: CrossFit CSA WOD


general + focus on hips and shoulders



teach muscle up progressions




thrusters 185/115

muscle ups

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