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 4/22/15



Strict Press 10 Rep Max.

Asst: Tabata Stlye- 4 min total each station

BB Bicep Curl (45/35)

Ab Mat Sit Up

Bandy Tri’s

Cash Out: 5-5-3-3-1-1 Weighted Strict pull up

OR Super set x5 1 Slow negative Pull up+ 10 DB rows (heavy) each arm 1

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Wednesday 4/22/15: CrossFit CSA WOD

Workout of the Day

Part A) 1-Rep Max Deadlift
Part B) 5 sets x 3 reps @ 80 %
Part C) 7 min max Burpees

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Tuesday 4/21/15: CrossFit CSA WOD


You’ll perform each one of these trials together. If there are larger classes, the instructor will begin a group at different stations.

1. 3 min of Max Pull-ups
2 min rest
2. 3 min of Max Push-ups
2 min rest
3. 3 min of Max Box Jumps (20/16)
2 min rest
4. 3 min Max Row for meters (10m = 1 rep)
2 min rest
5. 3 min Max Lunge steps (25/15)


*Score is total reps

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Monday 4/20/15: CrossFit CSA WOD

Five sets of:
5 second-Pause Front Squats x 3 reps
In 5 sets, Build to a very tough set of 3; Rest as needed between sets

Work for 2:30, rest :30; repeat for a total of 5 sets (14:30 total)
Sprint 200m
Max Wall Balls 20/14

*Score is total WallBalls completed

50 GHD Sit-ups
50 Hip Extensions (Keep back stiff, dont roll it)

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Power Hour 4/20/15

max effort

Back Squat 10 Rep Max.

Asst: 2 Rounds

1 min MAX DB thruster (50/30)

Rest 1 min

1 min MAX Dynamic Push Up

Rest 1 min

1 min MAX Ball slam (40/20)

Rest 1 min

1 min MAX Burpee Box Jump (20/16)

Rest 1 min

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Party WOD 4/20/15

partner wod

Teams of 2

20 Min AMRAP

Relay Style – you go- I go

Rep Scheme is 3-6-9-12-15-18-etc. adding 3 reps each round

Burpee Box Jump 20/24

Squat Clean 155/105


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Endurance 4/19/15

endurance phrase


Teams of 2

One partner does the run while the other does the work station- when both have completed the run and the work they move to the next station of run and work.

3 Rounds for Time

1) Wall Ball- Run 100m

2) Burpee- Run 100m

3)Plank- Run 100m

4) Double Unders- Run 100m

5) KB swing- Run 100m

6) Wall Ball sit up- Run 100m

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Power WOD 4/17/15

weak is a choice

Front Squat 10×3 at 60% 1RM

Rest 1 min between sets.

ASST: Every 3 Minutes for 18 Mins Complete:

2 Tire Flips

6 Tire Jump In-N-Outs

12 KB Walking Lunges

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Friday 4/17/15: CrossFit CSA WOD

Workout of the Day
40 Weighted walking lunges (70/45)
10 Muscle-ups
30 Deadlifts 225/155
10 Muscle-ups
20 Calorie Row
Then 3 Rounds of: (using same bar; reload)
14 Thrusters 95/65
7 Burpee Pull-ups (Using a bar ideally 12 inches above reach)

*70lb walking lunge can be accomplished holding 2 35lb KB, 1 70lb KB, or 2 35lb plates. Holding overhead IS NOT NECESSARY.
**use same bar for deadlifts and thrusters, reload after the row.

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Thursday 4/16/15: CrossFit CSA WOD

12 min AMRAP of:
– Max Double Unders
– 3 Power Cleans at the top of each minute (165/115)

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