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.

Party WOD 9/28/14



Teams of 2:

50 Chest 2 Bar pull ups

75 OHS (115/75  95/65   65/35)

100 KB Swings (70/53  53/35  35/18)

200 HEAVY Rope Single Skips

Player 1 will be working while Player 2 completes a 100m sprint- Then Player 2 will perfrom reps while Player 1 sprints. At any given time one person is sprinting and one person is working.

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endurance phrase


Teams of 3:

Accumulate a 5000m Row in this fashion…

Player 1 Rower

Player 2 Plank position

Player 3 20 Toes to Bar

** everytime 20 toes to bar are complete- players rotate stations. Toes to bar only count if player 2 is in plank position


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Power WOD 9/26/14

swole mates pic


Squat 5-5-5-5-5

Strict Press 5-5-5-5-5

** For each lift only add 5LBS TOTAL for your 5×5 from your last 5×5!!


5 sets of 10 weighted step ups ( use kb, bb, db) – in between each set- take a 100m farmer carry with the weight ( from power door to wall and back)

Pull Ups- 4×10 strict weighted pull ups

4×10 Strict weighted Dips or ring dips

No Pull Ups -use lightest band possible for unbroken sets!

10 Strict – Pull-Up Rest 90 Sec Repeat 4 Rounds

10 Strict Dips – Rest 90 Sec Repeat 4 Rounds (Make sure your dips are DEEP)

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Friday 9/26/14: CrossFit CSA WOD


HILL RUN!!!!  (Improve your time from last week!)

Option B: ONLY For those with time constraints and concerns of finishing on time- A 35 min AMRAP run of: 200m run + 2 wall climb overs, 400m run + 100m sled push, 800m run + 4 wall climb overs.

Option C: ONLY for those with physical limitations that would prohibit any prolonged running. 7500m Row

Please keep in mind, I’d like EVERYONE to do the Hill run. This is NOT an open choice. The other options are ONLY for those with the constraints listed

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Thursday 9/25/14: CrossFit CSA WOD

A. 20-rep squat set (5lbs heavier than Monday, or your last set.)

*If this is your first attempt, use 60% of 5-rep max.

**If you do not know know your 5-rep max, please use this time to establish that.


B. Three sets; not for time, for quality, of:

Single Arm Press x 8-10 reps each arm

Max Hand-Release push-ups in 2:00

Max ring Dips til failure

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Tuesday 9/23/14: CrossFit CSA WOD


“Fight Gone Bad”
3 rounds for total reps.
1 minute at each station, 5 stations.
1 minute rest in between each round.

5 stations:
Concept 2 Row (Calories)
Wall Ball (20/14lbs.)
Sumo-Deadlift-High-Pull (75/55lbs.)
Box (20″/20″) *yes, same height for both sexes
Push Press (75/55lbs.)

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Monday 9/22/14: CrossFit CSA WOD


A)10 minutes: 20-rep set; 5lbs more than Friday

B) For time,

15 Clean and Jerks 135/95

20 Box Jumps 24/20

25 Wall Balls 20/14

150 double unders

25 Wall Balls 20/14

20 Box Jumps 24/20

15 Clean and Jerks

*Commit to a clean and Jerk weight; NO DROPPING DURING WOD. Go lighter and faster, rather than too heavy and using dangerous form and regretting your decision.

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Power WOD 9/22/14


Back Squat 5×5 at 70%

1RM Strict Press 5×5 at 70% 1RM

Walk Of Death:

600m BB walk- every 20 steps do 10 lunge GM steps

Pull Ups-

10×4 strict weighted pull ups

10×4 Strict weighted Dips or ring dips

No Pull Ups – ( use lightest band Poss for Unbroken sets)

10 Strict – Pull-Up Rest 90 Sec Repeat 4 Rounds

10 Strict Dips – Rest 90 Sec Repeat 4 Rounds (Make sure your dips are DEEP)

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Friday 9/19/14: CrossFit CSA WOD


A) Establish your 5 rep-max if you haven’t already earlier this week. If you have, DO NOT REPEAT Or ATTEMPT TO BEAT.
1) Establish 5-rep max, or do a set of 10 at 90% of Mondays’ 5-rep max.
2) Perform 20-rep set at 60% of 5-rep max, or 5lbs more than last time.
B) Not for a score; for quality of movement and training:
Three sets, (do a 4th if you have time), of:
Deadlift x 4-6 reps @ heavy but manageable lbs
Rest 30-45 seconds
Dumbbell Shoulder Press x 6-8 reps
Rest 30-45 seconds
Double-Under Practice x 60 seconds
Rest 30-45 seconds
Wall Ball Shots x 20 reps

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Thursday 9/18/14: CrossFit CSA WOD


Apologies for the last post guys. My power was out last night and there fore no WiFi connection…


Partners will perform one station, tag their partners who will be sitting against the wall in back on the grey mat, and then the other partner will perform the next station and tag… And so on for max rds in 30 minutes….

1) row 250m
2) 20 KB swings (53/35) advanced = 70/53
3) 15 thrusters (95/65) adv = 135/95
4) 2 rds of Cindy (5 pull ups- 10 push-ups- 15 squats; advanced to chest to bar & clapping push-ups)
5) 15 over – under PVC ( 24/20)
*place bar on top of 24 or 20″ box and secure with sandbag.

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