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.

Thursday 4/2/15: CrossFit CSA WOD

50 Squat Cleans for time

*Whatever weight you do use, this should feel on the heavier side from the beginning. Play it smart and devise a plan from the outset.

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Power WOD 4/1/15



 Dumbbell Bench Press 5 Rep Max.

5 rounds 1 min on/ 1 min off

Seated DB shoulder press

****Try to go up in weight each round

Cash out:

100 mc hammers

100 Db Reverse Fly

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Wednesday 4/1/15: CrossFit CSA WOD

Part A)
1RM Deadlift

Part B)
4 rounds for time of:
400m sprint
Rest exactly 2 minutes between efforts.

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Tuesday 3/31/15: CrossFit CSA WOD

Partner WOD!!!

Partners alternate stations. Partners will wait in the front of the room, sitting on benches until they are tagged in. Each partner finished an entire station, then comes and tags their partner in.
Max Stations completed in 30 minutes!
Stations are:
1) 200m Run + 20OH Walking lunge steps (45/25)
2) 2 rounds of Cindy
3) 15 GHD Sit-ups + 10 HSPU
4) 60 Double Unders + 1 Rope Climb
5) 15 Calorie Row + 5 Burpees over the Erg

*Score is TOTAL # OF STATIONS COMPLETED AT THE END OF 30 MINUTES. So 1 Round equals a score of 5 stations.

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Friday 3/27/15: CrossFit CSA WOD

Workout 15.5

27-21-15-9 reps for time of:
Row (calories)

Men use 95 lb.
Women use 65 lb.

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Power WOD 3/27/15

strength meme

Bench Press (3 Board) 3×10 at 80%

 Box Squat 2×10 at 70%

4 Rounds:

100m farmers carry

20 double kb thrusters

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Thursday 3/26/15: CrossFit CSA WOD

Thursday CrossFit WOD
Step 1) Mobilize and warm up
Step 2) Hill Run (get an approx 4 mile run in and enjoy this beautiful weather. Wear your sunscreen, put on some great tunes, figure out some of life’s issues, and burn off some bad stuff with good friends.)
Step 3) Mobilize, stretch, active recovery.

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Power WOD 3/25/15

barbell friends


Find your Shoulder-to-Overhead 1 Rep Max.


1 up to 10 Bench Press @ 75%

1 Rope climb Between each set (Adv=legless)

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Wednesday 3/25/15: CrossFit CSA WOD

Workout of the Day

Part A)
Establish 1RM in one of the squats:
1) OHS
2) Front Squat
3) Back Squat

Part B)
12 min EMOM (4x through this sequence)
a) 13/10 Cal Row
b) :40 of max muscle ups or GI Janes
c) 10 DB/KB Snatch (Heavy)

Buy out: 50 GHD Sit-Ups + 50 Push-ups

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Tuesday 3/24/15: CrossFit CSA WOD

Part A.
1RM Muscle Snatch

Part B.
3 rounds for time:
200m run
7 over unders (PVC between box handles; jump over then crawl under any way)

Exactly 5 min rest; then….

3 rounds for time:
50 dbl unders
OH Walking Lunge 45/25, 12 steps
1 Rope Climb

*Subtract 5 minutes from total time; record on White Board.

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