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 4/4/16

if it was easy


Find your Box Squat 3 Rep Max.



3×10 GoodMorning

100 alt box pistols

100 Banded Hammy curls (50 ea leg)

100 ab mat sit ups for time

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Party WOD 4/3/16

party time


For Time-  TEAMS OF 3

150 Cal Assault Bike

150 Cal Row

100 Box Jumps

75 Clean & Jerks 135/95

15 Rope Climbs


**One person works at a time

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Endurance WOD 4/3/16

Chris Hinshaw Inspired Wod

1200m run

25 Walking lunges

800m Run

25 Walking lunges

600m run

25 walking lunges

400m run

25 walking lunges


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Friday 4/1/16: CrossFit CSA WOD

Workout of the Day
21 Thrusters (95/65)
21 Bar facing burpees
18 Thrusters (95/65)
18 Bar facing burpees
15 Thrusters (95/65)
15 Bar facing burpees
12 Thrusters (95/65)
12 Bar facing burpees
9 Thrusters (95/65)
9 Bar facing burpees
6 Thrusters (95/65)
6 Bar facing burpees
3 Thrusters (95/65)
3 Bar facing burpees
A) Squat Snatch

B) Workout Of the Day
7 Squat Snatch 155/105
11 Ring Muscle-ups
100 Double-unders
11 Ring Muscle-ups
7 Squat Snatch 155/105

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Power WOD 4/1/16

jilly deadlift


Want to know what  great exercise strengthens your hips besides squats?


Find your Sumo Deadlift 5 Rep Max.



4 rounds

25 cal assault bike

50m Yolk Walk

Cash Out:

3xcry reverse hypers

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Thursday 3/31/16: CrossFit CSA WOD

Partner WOD: 20 min AMRAP
Run 200m
15 shoulder to overhead 115/75
2 Rope Climbs
1 partner completes 1 round, then ta

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Power WOD 3/30/16



 Floor Press 5 Rep Max.




10 Sandbag to shoulder (or power cleans)(heavy)

15 Double Unders

10 HSPU (Can Sub Push Press/ weighted Push ups/ or hand release push ups)

15 DU

-rest 1 min between rounds-

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Wednesday March 30: CrossFit CSA WOD

Workout of the Day
5 Rounds
20 Wall ball (20/14)
15 Box Jump (24/20)
10 Toes to bar
Comments: The Open is over! Favorite moment?

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Tuesday 3/29/16: CrossFit CSA WOD

A) Bench Press & B) Deadlift
With each lift, Set a 1 rep max; then 3 sets of 5 reps at 80+%
C) After Party:
3 mins max over unders (PVC in handles of boxes)

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Power WOD 3/28/16



New Fun Stuff This Cycle. Come join the Power Hour!

Please Make sure that if you are not doing Power Hour during the scheduled time that you have a buddy/spotter.  You will be finding all kinds of different Max lifts during this next cycle.

 Box Squat 5 Rep Max.

80% AMRAP @80%


5 rft

10 Alt front rack reverse Lunges

20 GHD sit up

20 GHD back ext

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