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.

Wednesday 7/9/14: CrossFit CSA WOD

Apologies for the late post. Reasons I will not go into delayed the posting of the WOD. So here we go:

Teach each of the 4 movements in the workout
-tire flips
-rope climbs
-sandbag squat cleans
-farmers carry

Then set-up for the workout,

Divide the class in half – 2 teams

Station A: rope climbs and Med-Ball squat cleans
Station B: tire flips and 50ft farmers carry handles

In 8minutes:

Team 1 does Station A for MAX reps as a team
Team 2 does Station B for MAX reps as a team

Rest 2min

Groups switch Stations and attempt MAX reps as a team for 8min
(Keep scores a secret as you switch to the 2nd AMRAP)
Team captains report TOTAL reps to coach after both stations
*Amount of equipment being used at each Station must remain the SAME as the teams switch so that it is fair. Meaning, no bringing out an extra tire or an extra sandbag/med ball when your team switchs to the next station.

1 tire flip = 1rep
(SCALE: use multiple people to flip the tire)

1 rope climb = 1rep
(SCALE: 1climb to standing with feet on floor + 3 toes to rope + lower self to floor)

50ft farmers walk with the Rogue handles = 1rep
(SCALE: put out different weight options: 45s each side, 25s, or 15s)

1 Med-Ball squat clean = 1 rep (SCALE: lighter bag or a med ball if necessary)

*Originally Sandbag cleans were programmed but we have to fix the sandbags as some of them are leaking everywhere….

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Tuesday 7/8/14: CrossFit CSA WOD


general + hips and front rack position



Speedy Front Squats

2reps EMOM for 6min at 50%

2reps EMOM for 6min at 60%

2reps EMOM for 6min at 70%



MAX reps MUs in 4min

MAX reps Power Snatch in 2min 95/65


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Power Wod 7/7/14



Warm Up: Sled Lower/ hip circle/ mobility

Back Squat (3 sec pause at bottom) 3×3 at 75% 1RM Rest as needed between sets.

3×15 Back Rack Lunges

Accumulate 5 min weighted plank hold

100 abs

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Monday 7/7/14: CrossFit CSA WOD


Handstand push-up practice, show techniques and give athletes a chance to work on weaknesses

ADV – deficit, or parallette

INT – strict, kipping

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



15min EMOM of 1-3reps (depending on the athlete)




4rds (15min total)

1min wall ball

1min sit-ups

1min OH squats 95/65

1min REST

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Saturday 7/5/14: CrossFit CSA WOD

Alrighty folks, just a reminder that the gym will be closed both Saturday and Sunday. Due to liability reasons, if you are not an active employee at the gym, there will be no training at the gym during this holiday weekend. Thank you for your cooperation, and we’ll see everyone Monday.
If you absolutely cannot wait to train til Monday, then make the Hill run a part of your weekend regimen. For those that don’t know, here are the directions from the gym……
1. Go right (west) on Dublin Blvd
2. take right along the creek trail before passing over the ridge to Clark Ave
3. run to the bridge up ahead and go left over the bridge
4. follow the trail up to Amador Valley Blvd
5. Right onto Amador Valley
6. 1st left onto Stagecoach
7. about a mile down, AS SOON AS THE HOUSES ON THE RIGHT END, you’ll see a dance. go through the opening, up the trail.
8. Follow the trail all the way and over the hills for about a mile, and it will spit you out behind the dog park o the corner of Amador Valley and Stagecoach.
9. Run back to the gym along the creek.
Approx 4 mile run

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Friday 7/4/14: CrossFit CSA WOD

Happy Birthday America!

11am class only

25 min AMRAP; In teams of two:

While one partner is inside working on max rounds of:

Cindy (5 pullups, 10 pushups, 15 squats)

The other partner will be outside completing:

50′ Overhead lunge walk (45/25)


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Thursday 7/3/14: CrossFit CSA WOD



Throwing slam balls

-chest pass

-backwards overhead


-side twist left

-side twist right


(going for distance, but be sure to get good height as well to create an arc shape)





Push or Split Jerks 155/105

30 Double Unders each round

(scale = 30double under ATTEMPTS + 10 tuck jumps each round)

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Power WOD 7/2/14



warm up: Upper body- sled- bands-etc

Bench Press (close grip) 3×5 at 70% 1RM

Rest as needed between sets.


1 min on 1 min off x 3

incline DB bench press

Dips 3×12 Pull Ups 3x Fail ( wtd if possible)

** If you do not have pull ups do 3 sets of 5 slow negative pull ups.


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Wednesday 7/2/14


general + ankles, calves



10min AMRAP

10 box jumps 24”

10 pistols

10 toes to bar



DB bent over rows


*try to go up each set, should feel HEAVY


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Tuesday 7/1/14: CrossFit CSA WOD

Strength: (20 minutes; 2-3 to a bar)

Klokov Clean Complex

* work up to a heavy set of the following complex, and please be certain to perform complex UNBROKEN:


-1X SQUAT CLEAN (hold in bottom of squat for 2 seconds)

-1X PUSH PRESS (hold in arc position 2 seconds)


WOD: 3 rounds

Run 400m

30 WallBalls

20 MedBall Cleans (full hip extension and full squat every rep!)

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