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.

Friday 1/22/15: CrossFit CSA WOD

A) Push Press
10 Minutes to build to a 3 Rep Max
B) For time
Deadlift (225/155)
Barbell-facing Burpee

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Power WOD 1/22/16



Bench Press 3×3 at 80% 1RM

Asst :

Complete 5 Rounds

Handstand Hold – 30 seconds

Handstand Push Up – Max Reps

Hold Top of Pull Up –

30 seconds Strict Pull Up – Max Reps

Hold Top of Ring Dip –

30 seconds Ring Dip – Max Reps 

*Perform isometric hold for 30 seconds, kick or drop down, shake out your hands, take a few breaths and perform Max Reps of prescribed exercise.

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Thursday 1/21/15: CrossFit CSA WOD

1.) 20 minutes to find 1-rep Max Snatch
2.) 3 rounds for time:
10 OHS 135/95
50 double unders

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Power WOD 1/20/16



Back Squat 3×3 at 80%


6 rounds for Time:

6 Thrusters (155/105)

12 Supine Ring Rows

12 pood KB Swings (70/53)

Rest 45 seconds

*Perform each exercise unbroken. For each broken set, count a 10 burpee penalty to be completed after the workout.

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Wednesday 1/20/15: CrossFit CSA WOD

Teams of 2:
10 rounds for time-
10 over/unders
200m run
3 rope climbs
10 clean & jerks (115/75)
15 ring dips
10 Burpee box jump overs (24/20)
12/9 calorie row
*partners tag out style. When not working partner waits on the gray mat in back, waiting for their partner to run over and tag them in.
** partner 1 does the 10 over/ unders. Then partner 2 does the 200m run. Then partner 1 does the rope climbs… Continue in this fashion until 10 rounds are done. This means each person will get to do each movement 5 times a piece.
i may jump into this one twice! Have fun tomorrow folks!

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Mobility class is cancelled today. 1/19/16 –

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Tuesday: 1/19/15: CrossFit CSA WOD

1) Axel Bar deadlifts. Must use over grip with both hands
Atlas stone lifts
2) 5 min AMRAP of
Hand-release push-ups , 3 reps
3 Toes-to-bar
Hand-release push-ups, 6 reps
6 Toes-to-bar
Hand-release push-ups, 9 reps
9 Toes-to-bar
Hand-release push-ups, 12 reps
12 Toes-to-bar
Hand-release push-ups, 15 reps
15 Toes-to-bar
Hand-release push-ups, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

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Power WOD 1/18/16

not lift itself


Deadlift 3×4 at 75% 1RM


12 min amrap

6 reps ALT 1 Arm DB power snatch 70/50

DB farmers carry 25 yds ( you can load the farmer carry bars instead or do a plate pinch carry as a sub if there are not the db you need )

Cash Out: 100 ABS

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Monday 1/18/25: CrossFit CSA WOD

The 5 Frans
5 cycles of 3 min work; 3 min rest, of:
Thrusters 75/45
Jumping Pull-ups
*jumping pullups is what assigned, no regular body weight pullups, ring rows, or any other variation
** must begin at the top of WOD each round
*** total reps, ? / 450 is your score, please keep track

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Party WOD 1/17/16



Teams of 3, for time:

200 Front Squats, 135/95 lbs

200 Handstand Push-ups

200 Box Jump Overs, 24/20 in

200 Pull-ups

Scale for HSPU is HR push up

Scale for Pull Up can be ring row/ partner assisted/ or jumping

Scale for Box jump over is a step up and over


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