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.

Power WOD 11/4/15



Bench Press 1×5 at 40%

Bench Press 1×5 at 50%

 Bench Press 1×5 at 60%


5 Giant Sets (not for time)

5 reverse curls( 95/65) – (75/55) – (65/35)

10 strict press

15 bent over rows

-rest 2 min between rounds-

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Tuesday 11/3/15: CrossFit CSA WOD

10 Minutes to complete (pair up/triple up to share boxes)
Seated Box jump
2= 2 jumps at lower box
1= 1 jump at highter box
AMRAP 3 min
9 lateral box jump overs (24/20)
9 chest to bar pull up
-rest :90s-
AMRAP 3 min
6 lateral box jumps overs
6 chest to bar pull up
-rest :90s-
AMRAP 3 min
3 lateral box jump overs
3 chest to bar pull up

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Want a Way to Keep Track of All your Scores??



Check out Beyond the Whiteboard.!!

Did you know that as a CSA member you get FREE access to this program.

Our wods are not only posted here, but you can also click on the wod and log your score instantly. Hassle free.

This program will conveniently keep track of all of you cool PR’s. All in one place where you can look it up whever you need it.

I have personally used this program for the last 3 years.

IF you would like access to it just shoot me an email with your email address at

I will then send you an email back with your personal invitation for free acess.

It’s as easy as 1,2,3

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Monday 11/2/15: CrossFit CSA WOD

Time Trial:
1 Mile run
20 Burpees
30 Wall Ball (25/20)

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Power WOD 11/2/15

dream big


DE-LOAD week!!

YES- your percentages are still figured off of 90% of 1RM

NOTE: if you need to find a 1 RM for the next cycle please do it during this week

Back Squat 1×5 at 40%

Back Squat 1×5 at 50%

Back Squat 1×5 at 60%


4 rounds

10 RDL 135/95

10 front rack lunges

25 sit ups

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Party WOD 11/1/15


you dont workout meme


Teams of 4:

Buy in:

**each player must complete in tag team style one at a time


30 DU

Once each plater is finished with thier set they filter into a station of choice but may not start until all players have completed the buy in…

Station 1 – Cal Row

Station 2- Squat Clean (135/95)

Station 3- Box jump (24/20)

Staion 4- Db or Kb Alternating Snatch (53/35)

1 Min MAX reps each station- players will rotate stations every minute on the minute until each player has completed each station…T


teams must complete

16 Rope Climbs  (split up reps however you like)

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Endurance WOD 11/1/15

sweat bad ass



RX Plates 35/25  — RX  KB 53/35

10 Plate  OH Lunges each leg

10 Burpees to plate

10 KB swings

10 Plate thruster

400m Run

8 Plate  OH Lunges each leg

8 burpees to plate

8 kb swings

8 Plate thusters

400m run



400m Run


400m run


finishing with 400m run

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Power WOD 10/30/15

stronger than you think



I am posting the wod for anyone who would like to do it before 5:30pm or any time this weekend.


Strict Press 1×5 at 75%

Strict Press 1×3 at 85% 1

Strict Press 1×1 at 95%

** if you can do more than one rep in the last set do it


5×10 Dips ( weighted if poss)

5×10 Chin ups (weighted if poss)

100 bandy rows

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Friday 10/30/15: CrossFit CSA WOD

No 530 class due to setup requirements for CSA Holloween bash
A) 10 – rep max back squat
B) 6 min AMRAP:
3 Thrusters 95/65
3 chest to bar pull-ups
Question: What is your favorite candy of all time?

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Thursday 10/29/15: CrossFit CSA WOD

Teams of 2 complete the following:

100 Deadlift (225/155)

Run 8 X 200 (4 each, ran as a relay 200m at a time)

100 Hang Power Snatch (95/65)

200 Meter Carry with your Deadlift Barbell

*One person works at a time with the exception of the carry. Both athletes can work to carry the bar anyway they prefer for the 200 meter lap. If you have a male/female team either choose the heavier bar or carry your average of both weight used.

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