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 Hour 8/1/16

Back Squat 1×2 at 80% 1RM
Back Squat 1×2 at 90% 1RM
Back Squat 1×1 at 95% 1RM
Back Squat 1×1 at 100% 1RM

Rest as needed between sets.

Remember to use 90% of 1rm to find all percentages!! Please make sure to have a spotter or 2!!! If the weight today is not doable finish sets out at the last successful weight completed.

Emom X 15

2 reps @ 80%

BB Goodmorning (choose wt) 2×15

1 min plank- 1 min rest – 1 min plank
Rest 1 min
20 Russian twist – 1 min rest – 20 Russian twist
Rest 1 min
25 sit ups – 1 min rest – 25 sit ups

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Wod Monday 8/1/16

Part 1)

Emom x 10

1 Power Clean + 1 Push Jerk + 1 Split Jerks, pick load

part 2) Wod

Thruster, 115/75 lbs
Chest-to-bar Pull-up

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Party Wod 7/31/16


Teams of 3

1. waterfall Barbara
20 pull up
30 push up
40 sit up
50 air squats
( each player does 1 round and moves in waterfall style – as soon as a station is open they can begin)
Rest 3 min
2. Tag team nancy
6 rounds ( 2 rounds each)
200 m run
15 Ohs 95/65
Rest 3 min

3. Karen
150 wall ball
Both partners must hold a plank if they are not working or reps don’t count) split reps any way you like.

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Endurance 7/31/16

The Ghost
6 rounds
1 min cal row
1 min burpees
1 min double unders
1 min rest

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Power Hour 7/29/16

weights before dates


Deadlift 1×3 at 70%

Deadlift 1×3 at 80%

Deadlift 1×3 at 85%

 Deadlift 1×3 at 90%


12 min EMOM

3 deadlift @70%


2×10 weighted step up


1 min v up /1 min rest/ 1 min v up

rest 1 min

1 min leg raises/rest 1 min/ 1 min leg raises

rest 1 min

35 super mans/ rest 1 min/ 35 supermans

rest :30 sec

2 minutes of sit ups

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Wod: Friday 7/29/16

excersize to be fit



L-Sit Party

Accumulate 2 minutes in an L-sit

stack 45# plates under feet- if feet touch time stops


Complete as many rounds as possible in 20 mins of:

5 Muscle-ups

10 Thrusters, 135/95 lbs

20 GHD Sit-ups

30 Overhead Walking Lunges, 45/25 lbs

40 Double Unders

1 Prowler Push, 135/95 lbs, 100 m


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Wod: Thursday 7/28/16

body mind


Part A:

Tabata Row (calories)

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

Tabata score is the total reps performed in all of the intervals.


Part B: WOD:


10-9-8-7-6-5-4-3-2-1 reps, for time of:

Handstand Push-up

Power Clean, 135/95

** In between each set do 1 rope climb

*** ADV do 1 legless rope climb

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Power Hour 7/27/16

let the gainz begin


Bench Press 1×3 at 70% 1RM
Bench Press 1×3 at 80% 1RM
Bench Press 1×3 at 85% 1RM
Bench Press 1×3 at 90% 1RM

12 min EMOM
3 bench press @ 70%

3 rounds Superset
Max strict pull up
followeed by
Max hand release Push up

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Wod: Wednesday 7/27/16

dont limit your challenges

5 rounds for time of:
Run, 200 m
8 Pull-ups
10 Box Jump Overs, 24/20 in
12 Kettlebell Snatches, 53/35 lbs
14 Wall Balls, 20/14 lbs

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Wod: Tuesday 7/26/16

amrap skull


6 min AMRAP of:

15 KB Swing (53/35)

10 Push ups

REST 2 minutes

6 min AMRAP of:

15 Ground 2 OH (75/55)

30 Double Unders

REST 2 minutes

6 min AMRAP of:

10 cal Bike or 12cal row

100 m sprint


100 abs of choice

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