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 1/30/15


Back Squat 3 reps at 65%

Back Squat 3 reps at 75%

Back Squat 3 reps at 85%


3×15 squat Good Morning

2 min side plank hold each side (accumulative)

2 min plank hold

50 hgd sit ups

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Friday 1/30/15: CrossFit CSA WOD

Part A) Take 10-15 mins to build to a heavy snatch for the day.


Every 5 minutes for 25 minutes
Run 400 Meters
3 Muscle Snatch @ 50% of 1 RM
3 Power Snatch
3 Squat Snatch
9 Chest to Bar Pull Ups
*If you’re having trouble completing it all within the time limit, scale the RUN down. first to 300m (1.5x around building), then try 200m.



We all get sore from training. It’s an unpleasant result from the type of training we put our bodies through. High intensity workouts are going to lead to soreness. You’re all familiar with DOMS, delayed onset muscle soreness. It’s that soreness that we feel 2 – 3 days after a really intense workout. You know the feeling where you try to move your legs and they just don’t to or if they do move it’s the most excruciating pain you’ve ever felt. So how do we alleviate this pain? There are many tricks but if you have one that works for you stick with it and in fact, share it with the group so we can give it a try as well.
Here are a few tips from the Poliquin Group to help your reduce DOMS, more can be found by clicking HERE and reading the article; Nine Amazing Ways to Reduce Post – Workout Muscle Soreness.
Caffeine has been shown to have great results in recovery from DOMS. Caffeine blocks central nervous receptors related to pain. In a recent study, participants were given caffeine before doing a muscle damaging workout. Another group was given a placebo. The caffeine group reported much less soreness on day 2 and 3 after training, and soreness was completely gone by the end of day 3. Research suggests that a pill may produce better results than a drink, but whatever your consumption choice, caffeine may help you feel less sore.
Eating or drinking antioxidant rich foods such as tart cherries or blueberry juice can reduce muscle damage and pain after training. The fruits help flush out the waste products that are produced during hard training sessions. Once you get rid of all the bad toxins and product created during an intense workout, your body can start the repairing process. Avoid combining antioxidant rich foods with milk though. The protein in milk can inhibit the work done by the antioxidants.
There are many additional tips to help you speed up the recovery process. Click the above link and find a few that work for you and give them a try. Be sure and let us know if you had success with any of them so we can share it with others that may have the same soreness you do.

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Thursday 1/29/15: CrossFit CSA WOD

In teams of two, As many rounds as possible in 20 minutes of:
200 Double unders, or 20 Triple unders
80 Wall Ball 2-for-1’s
60 Knees to Elbows
40 Over-Unders
20 Strict handstand push-ups
10 Muscle-ups
5 Rope Climbs
*only 1 person working at a time. Pair has to use same equipment, same space on the pull-up bar, same Wall Ball, etc..

(Wall Ball 2-for-1’s means you complete an air squat while the ball is in the air hitting the target.
Over-Unders means jumping over, and then crawling under OVC pipe fitted into handle of 24″ Cube boxes)

Paleo BBQ for the BIG game!!!

So good, had to post!
Found a way for some root’n toot’n good BBQ! This recipe gives you that tangy taste without that added sugar. You can use this BBQ sauce with pork or beef ribs, so go out and wrangle you up a tasty protein and have a grand ole time. Yeee haaawww!!
The protein of your choice, I used beef short ribs from Costco, 1oz per 1P
12oz can of tomato paste -6C
2cups of beef broth -freebie
4 cloves of garlic chopped
2Tbls of cumin
1Tbls of chili powder
1 1/3Cups of finely chopped onions -2C
3Tbls of dijon mustard
2Tbls of apple cider vinegar
Place all of the above ingredients in a croc pot and let it cook on low for 8 hours. That is it folks! Set it and forget it. Go and get your WOD on, then come back home to the good stuff. The BBQ sauce will be 1C per cup.

BBQ paleo

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Power WOD 1/28/15


Strict Press 3 reps at 65%

Strict Press 3 reps at 75%

Strict Press 3 reps at 85%


3×10 DB ManMakers

100 mc hammer curls

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Wednesday 1/28/15: CrossFit CSA WOD

Four sets for max quality, not for time, of:
Seated Dbl KB/DB Press x 12-15 reps
Rest 30 seconds
Sled Push x 100 Meters
Rest 60 seconds
Double-Under/ Triple Under Practice x 2 mins
Rest 60 seconds
Accumulate 60 Seconds in L-sit

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Tuesday 1/27/15: CrossFit CSA WOD

Part A)
Deadlift 7-7-7-7

Part B)
4 rds for time of:
400m run
10 pullups
20 sit-ups
30 OH walking lunge 45/35

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Power WOD 1/26/15


Deadlift 5 reps at 60%

Deadlift 5 reps at 70%

Deadlift 5 reps at 80%


3×10 stiff leg DL

4×10 Lunge Wall Ball (2 sets each leg)

3 min hollow hold

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Monday 1/26/15: CrossFit CSA WOD


Part A) Establish 1rm Thruster; From ground, no racks
Part B) “Kalsu” (20 min time limit)
For Time: 100 Thrusters (60 % of 1RM, but not more than 135/95)
*5 Burpees at the top of even minute including the first.
(note: if 5 burpees takes you longer than 20 seconds or so, then please scale by doing the burpees every 2 minutes )

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Power WOD 1/23/15


Bench Press 5 at 60%

Bench Press 5 at 70%

Bench Press 5 at 80%


5×5 push press – add weight each set

100 DB Rows

100 DB shrugs

5×10 Lat pull downs- machine in power room- add weight each round

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Friday 1/23/15: CrossFit CSA WOD


A. Bench Press 5×5

B. Open WOD 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″/20″ box
115/75 pound Push press, 12 reps
9 Toes-to-bar

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