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.

Monday 6/30/14: CrossFit CSA WOD

A. Back Squat 5×5 (80% 1RM)

B. Emom – 14 min
odd – 5/3 unbroken MUps (adv) OR … 5-10 unbroken pull-ups (beg-inter.)
even – thruster x 5 (challenging weight) + barbell burpee x 5

*1-2 muscle ups on the odd minutes if you absolutely cannot string them together

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Party WOD 6/29/14

party wod



Part A: Skills Test- Two players from each team at a station Except station 3 ( all 4 relay style)

Station 1-1 min each athlete max airdyne cals

Station 2- 1 min each athlete max pistols and max hs walk

Station 3- 5-10-15  yard speed drill- relay style- all 4 athletes


Part B :    2 options- RX and ADVANCED ** one person works at a time


90 burpee pull ups

60 burpee box jump overs 20″  for both

90 burpee deadlifts 185/135

120 wall ball 20/14

90 burpee pull ups


35 burpee muscle ups

60 burpee box jump overs 24″ for both male and female

90 burpee deadlifts 275/185

120 wall ball 20# for both male and female

35 burpee muscle ups

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Endurance WOD 6/29/14




Grab your sunblock, headphones, and whatever else you need. Today will be the infamous hill run. It is approx. 4.2 miles. If you need to scale with a row or a shorter distance to challenge yourself I will give you a scale. Feel free to buddy up as well if you need support.  Please be on time and well hydrated as we will need the whole hour to complete this most likely. If this is your first time doing this run and you think you may take longer that is just fine.

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Power WOD 6/27/14



Strict Press 3-3-3-2-2-1

Prowler Push 2-1-2-1-2-1

strict press is a progressive load

Prowler push is 50m

2= 2 trips with a challenging weight

1= 1 trip with a heavier weight


3×25 barbell curls

3×25 barbell rows

3×25 barbell skull crushers

cash out:  75 push ups with slingshot in as few sets as possible

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Friday 6/27/14: CrossFit CSA WOD

The Champion Within – “Full effort IS full victory”

There can only be one 1st place, but anyone can be a champ.

I have won many sessions against others. And just like all who win, one day you won’t, it’s reality.

So how do you learn and persevere from winning and then not winning again?

How do so many people compete and leave with true fulfillment inside? I mean TRUE fulfillment.

I do not mean smiles and tweets and Facebook selfies at the event to depression and sadness when alone, I mean truly happy.

The ones that do, as simple as it sounds, try their hardest without thinking about what others will think about their efforts.

In all honesty, they really don’t give a shit what you or others think, they run their race, as smart and as hard as they can.

Some suggestions for those lacking fulfillment with their path taken:

- Who signed you up? YOU did, take all responsibility for wins and losses, its not a higher power or specific rules that decides this, it’s you, ALL you – you did not have to, so you pay the price of admission (often I hear a lot about thanks to others as much as I do complaints – when in the end its the same – it’s yours, deal with it)

- What was your mindset? Did you from the start already have yourself beaten? AND more importantly, what is it with trying really hard and failing that you have a problem with?

- What is your AIM? Are you fooling yourself into thinking that you CAN or CANNOT have a “win”, no matter what it looks like? Go back and review the reasoning into why you are doing anything in the first place, the GROUND is where it all begins

- Is your hard work in training always fulfilling to you but in competition it seems less fulfilling? In this case its pretty simple, train hard, get out of your head at game time and have fun; your fitness will in NO WAY suffer from you not strategizing hard and not over-thinking the task at hand

Some suggestions for those HAVING fulfillment with their path taken:

- Ask yourself what the positives and negatives ARE about the success – everything has opposites, including the highs

- Be grateful for YOUR efforts, take time to pat YOURSELF on the back, it builds confidence

- Debrief and review the plan; now transcend and include all things needed to improve what you wish to improve


A. Tabata Calorie Row (total calories)

rest, then….

B. 50 Turkish Getups (70-53/50-35 lb KB or DB)

17 minutes max, rest, then….

C. Max sit-ups in 4 minutes



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Thursday 6/26/14: CrossFit CSA WOD

Your EMOM Wednesday would help you to prepare for This chipper. Nothing wrong with occasionally repeating movements. I may jump in on Hogan’s noon class for this one, then off to the pool after that. Anyone down? I feel like racing…

100 Double Unders

80 Wall Balls 20/14

60 Push Ups

Run 400 Meters

20 Handstand Push Ups

10 Power Clean 185/125

5 Muscle Ups

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Wednesday 6/25/14: CrossFit CSA WOD

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We’ve always defined ourselves by the ability to overcome the impossible. And we count these moments. These moments when we dare to aim higher, to break barriers, to reach for the stars, to make the unknown known. We count these moments as our proudest achievements. Are we lost on that? Perhaps, we’ve just forgotten that we are still pioneers. And we’ve barely begun. And that our greatest accomplishments cannot be behind us, because out destiny lies above us.


Emom – 24 min

odd – Power Clean x 3 (Heavy)
even – Max Double Unders for 0:30


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Power WOD 6/25/14



Bench Press 1 rm

Deadlift 1 rm

50 Russian Kb Swings- heavy

50 Double Kb press

50 Kb sit ups

50 Double Kb lunges

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Power Works- That’s Weird




Big Congrats for some big PR’s today. Since we are ending our 5×5 power cycle we maxed out some Sqwaats!! This group here had a big PR day!!

Elizabeth and Melsha  both squatted 205#!! An 18# pr for Elizabeth and a 23# pr for melsha!!

Tiny Thea at a body weight of 100# squatted 150#

Julie had a 25# PR and squatted 170#

Michelle and Gabe both Pr’d ( power couple ) Michelle grabbed 150# for a 20# pr and Gabe 205# for a 40# Pr

Our newest power princess Loretta grabbed her first 1RM Squat at 135#

Great job guys!! It works if you work it :)

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Tuesday 6/24/14: CrossFit CSA WOD

A. (groups of 2-3)
Take 15 minutes to build to a heavy 3-rep TnG Power Snatch set

Complete as many Lunge steps as possible in 3 minutes of:
15 Box Jump Overs (24″/20″)
20 Pull-ups
Max Overhead walking lunge steps (45/35)
* rest 2 minutes; repeat for a total of 4 cycles (18 min total)

**score total lunges for all rounds

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