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 9/16/14: CrossFit CSA WOD



Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

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Power WOD 9/15/14


Back Squat 5×5 at 65% 1RM

Strict Press 5×5 at 65% 1RM

3×20 KB front rack walking lunges

If you have chin ups –

3x fail weighted

If you have dips -

3x fail weighted

then 5×5 weighted push ups

No pull ups or dips-

8 sets of 5 second slow negative chin ups

8 sets of 5 weighted push ups

8 sets of 1 ring pull ups ( if you can)

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Monday 9/15/14: CrossFit CSA WOD

Establish 5-rep max Back Squat
1 20 rep set with 60% of heaviest weight

15 min AMRAP of:
6 Squat Cleans (185/115 lbs)
12 Reverse Lunges (185/115 lbs)
12 Chest-to-Bar Pull-Ups

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Party WOD 9/14/14


Party WOD DAY!!

Grab a partner – we will be doing two wods today!!!

WOD 1)

8 min amrap

6 slam ball shoulder lunges 50/30

8 partner burpees (no plank)

20 kb snatch 53/350

-Rest 10 mins-

WOD 2)

13 min

200 double unders or 500 singles

70 push press 115/75 or 95/65  or 75/45

60 wall ball 20/14

( must alternate every two reps w partner- ball in air- dropping the ball = 1 burpee each)

200m partner sandbag carry

( carry must be done with both parnters carrying the load at all times together)

Then.. with remaining time

AMRAP- parnter push up squats = your score

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Endurance WOD 9/14/14


3 rounds





Rest 1:1 Between Each Distance


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Power WOD 9/12/14



Squat 5×5 at 60%

Press 5×5 at 60%

3×10 SDHP

3×10 hanging leg raises (weight if you can)

Pull Ups-4 sets of 9 strict ( with band if necessary) rest :90 sec between sets

Dips- 8 sets of 3 pause dips ( pause 2 secs at bottom of dip and explode out of the dip- weight if necessary)

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Friday 9/12/14: CrossFit CSA WOD


50 Deck squats
50m Overhead walking lunge 45/35lb bumper plate
50 lateral hops 24/20” (use a PVC on top of a box)
100m Overhead bumper plate carry 45/35lb
100 mountain climbers
100m Bear crawl
100 KB steam engines (hold kbs in rack position and bring knee up to opposite elbow and then alternate other knee to opposite elbow)
100m KB Farmers carry 53/35
100 Sit-ups

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Thursday 9/11/14: CrossFit CSA WOD


OH squat

50 double unders
30 air squats

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Power WOD 9/10/14

jilly deadlift


How Fitting- Jillians B Day today and it’s DL DAY!!

Deadlift 5×5 at 55% 1RM

Bench Press 5×5 at 55% 1RM

3×10 Supine bent over row

4×25 mc hammers 4×25

Tricep db ext.

8x50m heavy sled pull ( should be so heavy you cannot run with it)

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Wednesday 9/10/14: CrossFit CSA WOD

EMOM for 10min do 2 snatches from the ground. They do not have to be touch and go but they can be. Weights should be around 60-70% of max so as to work on technique.

Row 750m
8 Knees to elbows
4 Power snatches 135/95

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