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 WOD 4/29/15



Bench Press 3×8 at 60% 1RM


Complete 5 Rounds

Max push press @75% of Bodyweight if possible

Sprint 40 yds

Max Dips

Sprint 20yds

Rest 90 sec

score total reps

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Tuesday 4/28/15: CrossFit CSA WOD

This is my favorite upper body blaster, probably a welcome change after yesterday’s mass thrusters.  ENJOY!!


Five rounds for max reps of:
Body weight bench press
Score is total reps added together.

*There is no time specific component to this WOD. You can literally take all day if you don’t pay attention and lollygag on your rest. However, I would like to see everyone’s typical rest to be in the neighborhood of a couple of minutes.

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Power WOD 4/27/15


Ladies and Gents- we are starting a New Power Cycle this week. Its a great time to hop in. No one ever complained of being to strong right?

Back Squat 3×8 at 60% 1RM

Rest as needed between sets.


150 cals for time..

Minute 1- max cals on Airdyne (NOT ASSAULT BIKE)

Minute 2- 3 power cleans+8 supine ring rows (chin grip)

** Try to do power cleans @ 80% of 1RM

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Monday 4/27/15: CrossFit CSA WOD

Part A) Thruster (7 sets x 3 reps)
Climbing in weight each time

Part B) For time:
Thrusters (75/55)
Abmat Sit-ups

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Party WOD 4/26/15

lets party

Teams of 2

60 Pull ups (partner must be in a hollow hang position)

60 Push press 95/65 ( partner must be locked out overhead with bar)

60 Lunges 115/75 ( partner must be holding bar in front rack)

60 V- Ups ( partner must be in plank position)

60 Deadlifts 225/155 ( partner must be holding bar at extension)

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Endurance WOD 4/26/15



Teams of 2

“Dont Drop the Ball”

100 wall ball

run 200m

100 over unders

run 200m

100 chest passes

100 Med ball sit up over a box

run 200m

100 push ups

run 200m


** penalty for ball drop is an immediate 10 burpees for both partners at the same time

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Power WOD 4/24/15

power hour


Back Squat 10×2 at 60% 1RM

***Focus on FORM AND SPEED! Rest no more than 1 min between sets

Asst: EMOM 20 min

ODD- 50′ Burpee Broad Jump

EVEN- 7 Strict Pull Ups ( or 7 banded strict pull ups- use lightest band possible)

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Friday 4/24/15: CrossFit CSA WOD


Part A)
Work up to a moderately heavy Snatch weight, then…
10 min EMOM of: 1 Snatch
*Pay special attention to your foot work, getting as tall as you can in your pull, throw the weight to lockout every time.

Part B)
3 rounds for time:
10 OHS (135/95)
50 Double Unders

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Thursday 4/23/15: CrossFit CSA WOD

4 Rounds for time; 1:00 rest between rounds:
14 Toes to Bar
7 Thruster 135/95
400m Run

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Power WOD 4/22/15



Strict Press 10 Rep Max.

Asst: Tabata Stlye- 4 min total each station

BB Bicep Curl (45/35)

Ab Mat Sit Up

Bandy Tri’s

Cash Out: 5-5-3-3-1-1 Weighted Strict pull up

OR Super set x5 1 Slow negative Pull up+ 10 DB rows (heavy) each arm 1

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