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 8/18/14



Record your best Deficit Deadlift 5 Rep Max lift.

Use mats or plates under your feet to create a deficit pull.


1 amrap @ a lower deficit

1 amrap @ from ground


21 box jumps

5 prowler sprints

15 box jumps

3 prowler sprints

9 box jumps

1 prowler sprint

Cash out: 100 abs of choice

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WOD 8/15/14

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Skill: Pistol Practice

WOD: 12 min AMRAP

5 Bar Muscle Ups


15 Wall Ball  (20/14)

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Power WOD 8/15/14



Dynamic Bench Press 15×3 at 65% 1RM Rest as needed between sets.

5 rounds:

10 seated db press (seated on floor)

20 mc hammer curls

5-10 strict pull ups

Cash Out: 100 bandy tris AND.. FABULOUS ABS FRIDAY!!!

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WOD 8/14/14




Work on Deadlift, back squat, and front squat positions and form!!


Teams of 2- split up reps how you like

1 person lifting at a time- both team mates run each time

For time:

40 Deadlifts, 225/175 lbs

Run, 400 m

40 Deadlifts, 225/175 lbs

40 Back Squats, 165/125 lbs

Run, 400 m

40 Back Squats, 165/125 lbs

40 Front Squats, 115/85 lbs

Run, 400 m

40 Front Squats, 115/85 lbs



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Power WOD 8/13/14



Record your best Chain Bench Press 3 Rep Max lift.

Please ask for assistance if with chains if you do not know how to set them up.

Then.. 5×3 @ 90%

Asst: 5×10 lat pull downs

5×20 mc hammers

5×20 db row (each arm)

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Wednesday 8/13/14: CrossFit CSA WOD


3 position snatch

-hi hang




*work up in wts as a complex doing 1 of each at a particular weight




thrusters 95/65

30 double unders each round

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Tuesday 8/12/14: CrossFit CSA WOD


MAX distance handstand walk




push press 115/85

ring dips


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Monday 8/11/14: CrossFit CSA WOD


1RM Jerk (Push or Split)




400m run

21 kbs 53/35

12 toes to bar

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Friday 8/8/14: CrossFit CSA WOD

Skill: Ring MU

WOD: AMRAP in 15 min of:

50 double unders

10 alt pistols

5 ring muscle ups

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Thursday 8/7/14: CrossFit CSA WOD

Strength: 3RM Front Squat

WOD: 7 rounds

-7 OHS (95/65)

-7 Sumo Deadlift High Pull

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