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.

Monday 3/28/16: CrossFit CSA WOD

E-2-MOM: 30 Minutes

Minute 0- 25/18 cal row
Minute 2- 300m sprint
Minute 4- 10-15 weighted strict chinups + 10-15 weighted push-ups

Repeat cycle 5 times through, totaling 30 minutes.

* 300m run can be run as a 300m shuttle, going down to the wall and back to the power room door 3 times; or 1.5 times around the building.

** for chinups and push-ups, use heaviest possible weight. This can be your body weight if that’s difficult for you, holding a med ball with your legs, placing a Plate on the back of your shoulders, whatever you can do to maximize the effectiveness of your reps

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Friday 3/25/16: CrossFit CSA WOD

Friday 160325
Workout 16.5
21-18-15-12-9-6-3 reps for time of:
Men use 95 lb.
Women use 65 lb.

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Power WOD 3/25/16

weakness is a choice


Record your best Deadlift 1 Rep Max lift.


3×10 Squat GM

4 rounds

30ft KB/DB Oh walking lunge Rt side

30ft KB/DB oh walking lunge Lt side

Cash out:

50 supermans

50 V ups

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Thursday 3/24/16: CrossFit CSA WOD

Conditioning- 6 RFT
Run 400m
25 Burpees to a target

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Wednesday 3/23/16: CrossFit CSA WOD

Skill: 15 mins For Quality- 1 power Snatch+1 hang squat Snatch
5 RFT:
40 du
30 air squat
20 Kb swings 53/35

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Power WOD 3/23/16



Record your best Bench Press 1 Rep Max lift.


5-3-5-3-5-3 clapping push ups

5 Wide Grip Pull ups between each set


100 bandy rows

100 mc hammer curls

100 DB shrugs

(choose a weight for the 100s that you don’t break until after 20 reps minimum)

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Tuesday 3/22/16: CrossFit CSA WOD

STRENGTH- 5-4-3-2-1 strict Press ( start at 70% of 1rm)
Amrap 15min
5 thrusters 95/65
7 Hang Power Clean 95/65
10 SDHP 95/65

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Monday 3/21/16: CrossFit CSA WOD

Skill Test: 3 min max Double Unders

Short rest, then…
Chest to bar pull up
Box jump 30/24
Ghd sit up or ab mat sit up

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Power WOD 3/21/16

max effort


Testing WEEK!! Time to Test those lifts! If you are newer to power , what a great time to see where your at :) If you have been with us for awhile… Time to cash in on those Gainz!

** Please make sure that you have a spotter on hand at all times, especially if you are not in the regular class hour. THIS IS EXTREMELY IMPORTANT – better safe than sorry.

1RM Back Squat


2-1-2-1-2-1-2-1 Seated box jumps
2= lower box 1= higher box
**between rounds perform 30ft burpee broad jump
3×10 reverse Hypers
50 weighted sit ups

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Friday 3/18/16: CrossFit CSA WOD

Workout 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

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