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.

Party WOD 2/8/15

lets party

In Pairs:

Row 1000m switching every 250m

Then 2 rounds:

20 GI Janes/ or chest to bar/ or bar mu

40 wall ball 20/14

60 KB Swings 53/35

80 box jumps 24/20

100 sit ups

Sprint 400m ( can be broken up into 100’s and 200’s)

Row 1000m alternating every 250m


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Endurance WOD 2/8/15



In Pairs

Row 2500 meters

Every minute on the minute switch between rowing and death by burpee


A- row 1 min

B- 1 burpee

B- row 1 min

A- 2 burpees ….etc….etc

until 2500 meters is accumulated

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Friday 2/6/15: CrossFit CSA WOD


100 burpees with 1ft jump to target

cash out – 1mile run (not meant to be an all-out effort)


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Power WOD 2/6/15


Strict Press 5 reps at 70%

Strict Press 3 reps at 80%

Strict Press 1 rep at 90%

Asst: 4 rounds:

5 Thrusters

10 burpees

#135/#95 #95/#65 #75/#45

Cash Out:

3×10 Weighted Dips

100 Hammer Curls

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Thursday 2/5/15: CrossFit CSA WOD


A) 1000m row for time

B) Max muscle ups in 4min

(sub is Max low ring MU transitions)

*can be done in any order if classes are large



10 pull-ups

15 push press 75/55

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Power Wod 2/4/15


Deadlift 3 reps at 65%

Deadlift 3 reps at 75%

Deadlift 3 reps at 85%

Asst: 5 rounds

50 ft yolk walk (add weight each round if possible)

200m run

rest 2 min

Cash Out:

50 GHD sit ups

50 Back ext

** add weight if you can

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Wednesday 2/4/15: CrossFit CSA WOD


3RM to 1Abmat on chest

12 push-ups
8 toes to bar
40 doubles under
1x rope climb

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Tuesday 2/3/15: CrossFit CSA WOD

bar-facing burpees
OHsquats 95/65

speedy deadlifts
15x3reps at 70% ; rest as needed between sets but reps need to be FAST


2 Ways To Bulletproof the Freestanding Handstand
Similar to getting the muscle up or the perfect snatch, the infamous freestanding handstand is another “holy grail” of movement in the CrossFit World.
The following is a post by Breaking Muscle.
The handstand is a symbol of body integration and impressive control. But one of the hardest parts is learning how to do it unsupported, with good technique. In order to improve, focus on basic progressions and the minute details that will add up to big changes.
Two steps that will accelerate your learning process are:
1. Use the frogstand position to sharpen the strength and control in your fingers.
2. Build up slowly to a freestanding handstand by kicking up gradually, legs scissored.
The frogstand is an excellent bodyweight hold to hone your fine motor skills. To perform the frogstand:
1. Sink into a deep squat and place your palms on the ground in between your feet, so that your triceps press against the insides of your knees.
2. When you push your feet off the ground, learn to use your fingers and wrists to manipulate the pressure and stay in the hold. This rudder-like use of your hands will be key in the freestanding handstand.
To begin the true handstand:
1. Place your palms on the ground again, arms fully extended.
2. Instead of haphazardly kicking up, first swing one leg like a pendulum, keeping it straight. You want to fall short rather than overshoot and land on your back. Keep your legs scissored apart – you’re still trying to find balance in this step.
3. Aim to progressively get closer and closer to the vertical position, but with your legs still apart.
When you are fully upright, use your fingertips to keep your balance as you slowly move your legs together. By this point, you will have learned vital skills that will make your hard-earned handstand bulletproof.

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Power WOD 2/2/15


Bench Press 3 reps at 65%

Bench Press 3 reps at 75%

Bench Press 3 reps at 85%


5 rounds

:30s max tire flips

:30s max HSPU

:30s max stric pull up

:30s max push ups

-Rest 2 mins-

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Party WOD 2/1/15

lets party


Partner MASH UP

Teams of 2:

4 RFT ( one person completes a full round and tags partner-2 rounds each)

4 power clean

4 front squat

4 shoulder to overhead (#135/#95- #95/#65- #75/#45)

rest 5 min

30-20-10 ( Split up reps however you like, one person works at a time)

OHS (#135/#95-#95/#65-#75/#45)

Hand Release Push up

Rest 5 min


( Each person must row every round- then the rest of the reps for other movements may be split however you like)

Row 25 cals

30 Dead Lifts (#185/#155-#155/#105-#135/#95)



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