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 7/23/14



Record your best Bench Press (2 Board) 1 Rep Max lift.


5×3 @ 75%

Asst: 3x superset

strict pull ups x10

 Dips x10

View Gym Results (0)

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Wednesday 7/23/14: CrossFit CSA WOD


A) For time: (24 min cutoff)

50 box jumps (24 / 20 in.)
25 toes-to-bars
50 wall-ball shots (20 / 14 lb.)
25 ring dips
50 wall-ball shots (20 / 14 lb.)
25 toes-to-bars
50 box jumps (24 / 20 in.)


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Tuesday 7/22/14: CrossFit CSA WOD

Continuing with the theme of this CrossFit Games week, today the Masters will be performing a lift, a sled drag sprint, a max distance handstand walk, and a run a rope climb workout. I thought we could get our hands a little dirty with that, and you check in on the Games site later today and see how your score compared with the Masters.


*If you cannot RX the rope climb, please leave the few we have free for the rope climbers today.  The scale today will be strict chin-ups or ring rows, NO BANDED PULL-UPS)

PART A) Time Cap: 16 minutes
Tuesday afternoon

Men 40-49 and Women 40-49:
5 rounds for time of:
Run 400 meters
2 legless rope climb (or 12 strict chin-ups, or 16 ring rows)

Men 50-59 and Women 50-59:
5 rounds for time of:
Run 400 meters
2 rope climb (or 12 strict chin-ups, or 16 ring rows)

Men 60+ and Women 60+:
5 rounds for time of:
Run 400 meters
1 rope climb (or 6 strict chin-ups, or 8 ring rows)

PART B) SLED SPRINT (90lbs men/ 50lbs women)

After the run/rope met con, you will establish TWO Sled Sprints, 100m each. We’ll run two athletes of the same sex at a time race style. You will let others in class go, then complete this race a second time. Your score will be BOTH scores added together.

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Power WOD 7/21/14



Box Squat w/chains (16in) 5×3 at 75% 1RM

** If you do not know your 1rm box squat use your 1rm squat number and judge your effort- if you can go up a bit do so. This should be a low box squat- meaning below parallel

Asst: 5x

 10 stiff leg sumo DL

20 Heavy KB swing

30 KB lunges (alt)

1 min plank

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Monday 7/21/14: CrossFit CSA WOD

In honor of CROSSFIT GAMES WEEK, CSA will be programming some of the workouts that the athletes will be attempting over the next 7 days. Masters competitors, teams, and Individual athletes, a collection of the fittest humans on planet earth will be in Carson, CA, determining who will be the 2014 champions. What better way to cheer them on, than to have tried some of the workouts yourself, and be familiar with the fatigue of those exact movements, and marvel at their scores compared to your own? I thought we’d begin the week off with a classic. The following WOD was the MetCon at the very first CrossFit Games in 2007, and it was reperformed last year by the individuals, and will be performed once again this year by the Masters competitors. Give it your best shot, and see how you compare to athletes from over the years. Then check out this awesome video by HQ outlining what’s at the heart of our sport. The emotion and camaraderie amongst your community, both far and wide.

Best of luck wishes goes out to all the competitors, but especially our friends:

Becca Voigt – The programmer for CSA comp team and Katie Hogan, and the ONLY 7 time female Games competitor. Pretty much the most consistent, fittest female in the world since the Games’ inception.

Chyna Cho- Our friend from One World, my original gym, who is now at CrossFit of Fremont, who’s qualified for the 2010 Games, came painstakingly close the last 3 years, and has made it back to the Games where she belongs. Chyna is definitely one of the most sweetest, rounded, high caliber, intelligent athletes you could meet, and definitely deserves our support. If you’re looking for someone to emulate, look no further than Chyna Cho.

Alessandra Pichelli- This amazing woman comes from our neighbors, Diablo CrossFit, and placed 4th last year at the Games in her rookie campaign. She definitely is one to watch as she battles for a spot on the podium.

Chad Augustin- Former Team Rocklin member, who will be competing as a Master for the first time this year in the 40-44 division. This guy is one of the nicest humans in the world, and I can’t wait for him to take home the Masters Gold.

Jason Khalipa- The 2008 Champion from NorCal.

Neal Maddox- Hails from San Jose and is steadily improving his performances each year at the Games, finishing top 10 last year.

Rocklin CrossFit, NorCal CrossFit- These teams are our neighbors here in NorCal and are filled with studly individuals who may be making some guest appearances at our gym not long after the Games are concluded. Big support behind them, as these folks are the real deal, and the nicest folks and trainers you can meet. I’ve been competing along side most of these guys and gals since I began in this sport years ago. It’s so exciting to watch these folks and their level of athleticism and character that we here at CSA can get inspired by and emulate in our own training and work ethic.

Row 1,000 meters
then, 5 rounds of:
25 pull-ups
7 push jerks (135 / 85 lb.)


YouTube Preview Image
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Party WOD 7/20/14

party leg raises


Teams of 2:

In 10 mins:

Each partner picks the max they are best at for a combine score:

1RM Strict Press

1RM Front Squat


then…Partner Morrison

60-50-40-30-20-10 reps, for time of:

Wall Ball, 20/14 lbs

Box Jump, 24/20 in

Kettlebell Swing, 1.5/1 pood


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Endurance WOD 7/20/14

endurance phrase


6 rounds for time of:

Run, 400 m

25 Burpees

**Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

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Power WOD 7/18/14



Bench Press 3-3-3-3-3-3-3 (pregressive load)

Medicine Ball Toss 2-1-2-1-21-1-2

Bench press is progressive load

med ball toss 2= 2 tosses 1= 1 toss with a heavier ball

Cash Out:

3x fail strict chin ups

3x fail dips

100 bandy rows

***If you do not have chin ups – 5 sets of 2 slow negatives /  dips can be scaled as necessary

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Friday 7/18/14: CrossFit CSA WOD

A. Six sets of:
Shoulder Press x 2-3 reps

*if you’re feeling like going for a 1RM, go for it

B. Against a 4 minute running clock, complete:

400 Meter Run or Row
KB Swings x Max reps
Rest 2 minutes
Repeat for a total of four sets.

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Thursday 7/17/14: CrossFit CSA WOD

“Kitchen Sink”

In 30 minutes, as far as you can get.

1000m Row (or 800m run if a large class)
50 Thrusters (45/33)
30 Pull-ups

Then, 2 Rounds of:
200 Meter Run
Double Unders x 50 reps

Then, 2 rounds of:
3 Rope Climbs
20 WallBalls

Then, for remainder of time Max Rounds and Reps of “Cindy”
5 pullups
10 pushups
15 Squats

*Score is how many rounds + reps of “Cindy” you get, or where you got to

*The purpose of today is to get in 30 minutes of solid work, burning up some serious energy on the way. It isn’t a failure if you don’t reach the rounds of “Cindy”. In fact, I suspect many may not, by design. Just stay within yourself, and come in to work on building some stamina and burning some calories.

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