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.


Workout of the Day
Four sets of:
Dumbbell Walking Lunges x 20 steps (heavy)
Rest 30-60 seconds
Single Arm Dumbbell Row x 10 reps each arm (heavy)
Rest 30-60 seconds
400m Run @ 90% effort start to finish
Rest 30-60 seconds

It’s important that you go heavy, not rush through the reps, and STICK TO THE REST PERIOD of 30-60 seconds. You’ll want to rest longer following the run, but begin your next round of lunges on time.


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Power WOD 10/29/14



Bench Press 1 Rep Max.

Find 1RM Bench Press Please have a spotter/ lift off


Find 1RM Power Clean


1 min per station- 3x

Cal Row

Push Press #95/65

Strict Chin Up

View Gym Results (0)

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Wednesday 10/29/14: CrossFit CSA WOD


In teams of two, with only one teammate working at a time, complete the following as quickly as possible:
1200 Meter Run or Row
100 KB Swings
200 Squats
100 Wall Balls
1200 Meter Run or Row
(The above tasks are totals for the team of two. Partition reps, including the run/row, as you see fit, but only one partner can be working at any given time.)

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Tuesday 10/28/14: CrossFit CSA WOD

A. (15 minutes)
Four working sets of:
Overhead Squat x 2-4 reps

*You want to go heavy here while still maintaining great form, hitting your depth, weight in the heels, shoving those knees out wide.


B. 12 minutes AMRAP

3, 6, 9, 12, 15, 18, 21, 24…
Overhead walking steps (45/25#)
Box Jump Overs (24″/20″)
*2 Over/Unders (24″) In between each round

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Monday 10/27/14: CrossFit CSA WOD


An Apple A Day Can Cut Heart Disease Risk 40 Percent

It’s no surprise that fruits are good for you, but new research suggests they just might have the potential to save your life. Researchers at Oxford University found that eating as little as one medium-sized apple or a handful of fresh strawberries a day could slash your risk of heart disease by 40 percent.

The researchers tracked about half a million people in China with no previous history of heart disease for seven years. By the study’s end, they found the group who ate at least 150 grams of fresh fruit a day had significantly lower blood pressure, less risk of cardiovascular disease, and fewer deaths compared to those who never or rarely ate fruit.

And while the daily fruit eaters saw the most cardiovascular benefit, even the participants who ate fruit just one to three times a week had up to 28 percent lower risk of heart disease than non–fruit eaters. This suggests that the more fruit you eat, the better off you are, says study author Dr. Huaidong Du.

That’s because fruits offer a rich variety of heart-protective nutrients like potassium, folate, magnesium, fiber and antioxidants. “These nutrients guard the heart by reducing antioxidant stress, improving blood fats, lowering blood pressure, and increasing insulin sensitivity,” says Du.

The U.S. government’s dietary guidelines advise men to get two cups of fruit a day (like one small apple and a banana, for example) — a larger daily portion than was studied here. So while more research is needed to confirm this, if you eat the recommended amount, you could potentially decrease your blood pressure and cardiovascular disease risks even more than 40 percent.

But as with any food, it’s still possible to eat too much fruit, says Jennifer McDaniel, a spokesperson for the Academy of Nutrition and Dietetics. “Yes, fruit should be part of a healthy diet, but it still contains calories. And if you consume more calories than you need in a day, even those extra calories from fruit could lead to weight gain.”

Luckily, Du says it’s hard to overdo it with fruit. Because it’s so full of fiber, it fills you up fast, so you’re not very likely to eat too much. “Furthermore, fresh fruit is a very minor source of fructose in our diet as compared to the added sugars in soft drinks and other processed foods,” Du says.

The study didn’t dig into what kinds of fruit these people ate, but certain types may have more heart-protective nutrients than others. McDaniel suggests berries, apples and citrus fruits but also mixing it up a little.

“A multicolored fruit bowl equips your body with a nutrient lineup ready to defend your heart,” she says. “And at meals, aim to fill half of your plate with colorful fruits and vegetables. This quantity and variety of produce will help safeguard your ticker.”

– Melaina Juntti
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Three sets, not for time, of:
Turkish Get-Up x 1 rep each arm
Alternating Pistols x 3-5 reps each leg
Box Jumps x 12-15 reps
Five sets of:
Against a two-minute running clock, complete:
Hang Cleans x 3 reps
Shoulder to Overhead x 6 reps
Front Squats x 9 reps
Burpees x Max Reps

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Power WOD 10/27/14


 Back Squat 1 Rep Max

Please have a Spotter or two! Test your 1RM back squat


Find 1RM Strict Press


5 rounds

10 SDHP #95/65

10 GHD sit up

10 GHD back ext

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Party WOD 10/26/14

party wod

Teams of 3

Buy in: 3000m row ( alt every 250m)

2 min rest

8:00 min amrap

10kb swing’

10 push ups

10 box jumps

10 k2E

( start at different stations, and rotate)

2 min rest

4:00 min amrap

Hang Squat Clean Relay 95/65

* Cannot drop the bar or whole team suffers a 10 burpee penalty

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Endurance WOD 10/26/14

Running Repeats

200mx5  rest 1:1

400mx3  rest 1:1

800mx2  rest 1:1

1 mile


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Friday 10/24/14: CrossFit CSA WOD


Deadlift 5×5




5 Deadlifts 275/185

10 Burpees

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Power WOD 10/24/14


Power Clean 5×1 at 90% 1RM


3 mins max reps clean and jerk #95/65

90s rest

3 mins max burpees to 6″target

90s rest

3 min max calorie row

Cash Out: accumulate 5min weighted plank hold

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