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.

Tuesday 11/25/14: CrossFit CSA WOD


Five rounds for time of:

Run 400 meters

Overhead squat 95/65 pounds, 15 reps

Finesse and control at high heart rate is critical. “Nancy” demands it.

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Power WOD 11/24/14



Strict Press 5 reps at 75%

Strict Press 3 reps at 85%

Strict Press 1 rep at 95%

use 90% of 1Rm to caclulate percentages


Db chest press 5×15

Db row 5×10 each arm

bandy Tris 2×25

3xfail max fat bar pull ups

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Monday 11/24/14: CrossFit CSA WOD

Kill Cliff ECC Online Qualifier Week Three
Complete as many rounds and reps as possible in 20 minutes of:
50 Wall Ball Shots (20/14 lbs)
50 Double-Unders
40 Box Jumps (24″/20″)
40 Toes to Bar
30 Chest-to-Bar Pull-Ups
30 Bar-Facing Burpees
20 Cleans (145/100 lbs)
20 Jerks (145/100 lbs)
10 Snatches (145/100 lbs)
10 Muscle-Ups

*Post total reps as score. (1 round is 300 reps)

** This is Week 3 of the Kill Cliff East Coast Championship Online Qualifier. This is a fun little workout that fits in to what we had planned, and it has the added benefit of being able to see where your score would stack up with those who performed the qualifier.

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Party WOD 11/23/14


Teams of 4

Buy in:

2 rounds each team memeber-

1 rope climb ( scale is 3 pull ups/ gi janes/ or pull up scale)

5 over unders ( must use team mate)

5 cal row




60 bupees

90 kb Swings (#53/#35)

120 HR Push ups

150 sit ups

200 DU

*250 wall ball ( can be done at anytime)

** movements must be done in order, one athlete working at a time.

Wall ball can be done at any time while the other team members are working on the load. Only one member can be working on wall ball at a time.

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Endurance WOD 11/23/14


Crystal Flys

Crystal Flys

Endurance: 30 min EMOM

:30 s max cal row

:30 s rest

:30 s  max burpee box jump overs

:30 s  rest

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Power WOD 11/21/14


Deadlift 3 reps at 70%

 Deadlift 3 reps at 80%

 Deadlift 3 reps at 90%

Use 90% of 1Rm to caclulate percentages


5×12 GM

5×15 hanging leg raises (or weighted)

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Friday 11/21/14: CrossFit CSA WOD

Three sets not for time of:
L- Sit (accumulate :30)
0:30 Row Sprint for max meters
Every 3 minutes for 6 rounds (18 minutes total) of:
Run 400m
10 Power Snatches
10 Pull-ups (or 5 muscle ups; athlete’s choice)

*scale accordingly. (ex: 200m run if running is a challenge for you. Snatch weight should be a weight one can expect to do 10 unbroken reps)

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Thursday 11/20/14: CrossFit CSA WOD


Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
1 max rep set at 70% of heaviest successful 3-rep set
*Go as heavy as you can on all

Rest, then…
“Flight Simulator”
Double Unders
**Each set must be done UNBROKEN, or you must begin again from zero.

(Advanced double under practioners, attempts all the way up to 80 the back to zero.
If you do not have your dbl unders well enough to perform this WOD as prescribed, please perform the following:
10 min Aa Many Rounds As Possible of:
20 single unders + 5 tuck jumps

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Power WOD 11/19/14

swole mates pic

Bench Press 3 reps at 70%

 Bench Press 3 reps at 80%

Bench Press 3 reps at 90%

use 90% of 1RM to calculate percentages


5×12 lat pull downs

3×10 strict chin ups ( or weighted)

3×10 Plyo Push up

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Wednesday 11/19/14: CrossFit CSA WOD

20 min AMRAP of:


–  5 pull-ups

– 10 push-ups

– 15 aquats



– 2 muscle ups

– 4 Handstand push-ups

– 8 KB swing (2/1.5 pood)

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