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.

Wednesday 3/19/14: CrossFit CSA WOD

Ladies and gentlemen, The CrossFit Open is in full swing and we have two more announcements left. I love the enthusiasm and effort I’ve seen from everyone as you all are attacking the workouts best you can and being very supportive of each other.

I feel the need to reiterate the rules we’re all trying to follow so everyone, including the members who are not participating, can benefit from our daily programs. Remember, you  are more than welcome to bust out the workouts Thursday night during OLY class at 730 providing its not a distraction to the class (banging weights)… we host the workout ALL DAY Friday. ..We run heats on Saturday… and you have in-between the classes on Monday.

The banging of the weights during CrossFit class time is getting a little out of hand. Whether its training on the side, or one of the workouts for the Open, this will not be allowed under any circumstances. It is disrespectful to the participants attending the class, as well as the coach on site.  We are more accommodating than most gyms, and we do not want to be forced to further restrict all side activity that can be a distraction to the regular classes. Thank you so much.



1RM Front squat

For time:
Run 1000 Meters
50 Pull-Ups
40 Thrusters (75/55 lbs)
5 Rope Climbs

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Tuesday 3/18/14: CrossFit CSA WOD

10 min EMOM (:40 max effort; :20 rest)
(minute 1) – Toes-to-Bar x max reps in :40
(minute 2) – Wall Ball x max reps in :40

*Be smart with the toes to bar, piece. Going til failure may not be the smartest approach. Choose pace and appropriate times to drop off the bar wisely, so you can get right back on quick as possible.

cycle through this sequence 5 times, totaling 10 minutes

Rest exactly 5 minutes, and then . . .

On the minute, every minute, for 5 minutes:
20 Double-Unders + Max Reps Push-Ups

C. BUYOUT: (optional challenge)

1 set for time @100%:
In 2 minutes:
20 burpees AFAP
Amrap Row cals in remaining time

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Power WOD 3/17/14



Warm up: Upper / Mobility

Lift: 3RM Bench vs mini bands ** please ask an insturctor during scheduled class times for how to set bands up- also always have a SPOTTER when working with bands

then.. 80% AMRAP

Asst:5 rounds for time of:

10 Weighted Push-ups

10 Weighted Chin-ups

10 Weighted Dips

10 Seated Db Shoulder Press

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Monday 3/17/14: CrossFit CSA WOD… HAPPY ST. PADDY’S!!!

strength/ 10 min max

Build to a 3RM Squat Clean Thruster (Cluster)

*NO POWER CLEAN – FRONT SQUAT. Catch in the squat or as low as you can. WORK THAT POSITION! STOP AVOIDING IT!


3 Rounds

7/5 muscle Ups

15 Burpees to 6″ target

400m Run

*exactly 90 second walking/ recovering. No lying down- NO sitting- No standing still- No bending over

**Score is TOTAL TIME

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Party WOD 3/16/14

party wodTeams of 2: 20 min time cap

25 Pull-Ups
50 Kb Swing (53/35)
75 Partner Plank N Burpee
100 Wall ball (14/20)
75 Partner Plank n Burpee
50 Kb Swing (53/34)
25 Pull-Ups

** reps may be split however you like and assisted partner pull ups will be legal.

*** Partner Plank N Burpee= the burpee is done over your planking partner and does not count unless the plank is held.


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Endurance WOD 3/16/14

endurance phrase

Warm Up- 5min Jog/dynamic


10 Air Squats

10 Push ups

10 sit ups

Run 800m ( runners with experience aim to do this is under 3 mins)

Rest 1 min between rounds

Cool Down: 10 min Jog/ Stretch


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Friday 3/14/14: CrossFit Open WOD 14.3

Workout 14.3


8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

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Thursday 3/13/14: CrossFit CSA WOD


general + shoulders, calves, lats

review clean and jerk technique


WOD – 9min

Teams of 3, each athlete starts at a different station

1min at each station (no rest or transition time)


Clean and Jerk 115/85

Box jumps 24”

DB Renegade Rows 40/25 (1 push-up on dbs + 1 db row with each arm = 1rep)

*score is max reps – each athlete tracks his/her total reps; teams made add scores together at the end


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3/12/14: CrossFit CSA WOD


general + focus on hip speed and mobility



Snatch technique work at ~55-65%


Snatch pull (or snatch-grip deadlift)

Hang squat snatch



AMRAP in 10min

30 doubles

15 snatches 75/55


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Power WOD 3/11/14

Warm Up: Lower Body/mobility
Lift: 3RM Banded DL
Then..80% AMRAP
ASST: Full Tabada Each Movement- 20s work/10s rest-8 rounds
Tabata Prowler Push
Tabata Jumping Alternating Lunge
Tabata Sit Up

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