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 3/24/14: CrossFit CSA WOD


***In HONOR of Oakland SWAT Sergeant Daniel Sakai***
20min AMRAP
30-Box Jumps 24″/20″
20-Push Press 115#/85#
Friday, March 21 marks the 5 year anniversary of this day. Due to the Open WOD being held on Fridays, folks who were close to Danny personally requested we honor the fallen by doing the “Danny” WOD today. So come in, give all the effort you can, and begin your week off right by getting a great workout & honoring one of our many heroes.
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Party WOD 3/23/14


30 minute AMRAP

Teams of 3

Buy in:

400m team mma dummy carry

Then in relay style- all team mates must tag in and out after each station

Station 1: 2 rope climbs ( sub is 2 scaled pulls from lying down position to standing =1 climb)

Station 2: 5 knees to elbows ( sub is Weighted Tuck up or sit up)

Station 3: 10 KB snatches (alt) 53/35-35/18

Station 4: 5 burpee box jump overs 24/20 – 20/16

Station 5: 5 Power Cleans 135/95- 95/65 – 75/55


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Endurance WOD 3/23/14



For time:

Run 800m – 1 min max sit ups

rest 3:00 min’

Run 800m – 1 min max air squats

rest 3:00 min

Run 800m – 1 min max push ups

rest 3:00 min

Run 800m – 1 min max box jumps

** score is total time and max reps togther

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Friday 3/21/14: CrossFit Open WOD 14.3

Workout 14.4

14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

*Due to the limited number of rowers we have combined with our larger classes, the non-registered athletes will be running 800m rather than rowing the 60 calories. If the class is not large and we can fit you into one of the heats, then you will be rowing. Thank you for your understanding, folks. GOOD LUCK!

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Thursday 3/20/14: CrossFit CSA WOD

Let’s have a little fun before week 4 of the Open begins tomorrow….

TIME TRIALS!!! Bring your own stop watch or use your phone’s stopwatch for your partner.


Keep track of each time for each trial, and add them up for your total score to place on the board at the end of class.


1) Perform each trial in any order you like,

2) You must complete ALL 5 trials within a 30 minute running clock. If you do not finish, you owe the instructor on site 60 burpees…….. dead serious…. and don’t be a wise-ass and take longer because you “want to do the burpees”, lol. Get it done people, or you’ll get a DNF

3) You must do all with a partner that will count your reps. Then you rest when you count.

The time trials are as follows:

1) 100 sit-ups for time

2) 30 hang power cleans for time (135/95)

3) 30 Burpee Box Jump overs for time (20/16)

4) 200 Double unders for time (if you CANNOT Rx double unders, then DO NOT do singles. This will not tax you near enough. Please perform, rather, a 35 calorie row for time. THIS IS NOT A CHOICE, ONLY AVAILABLE TO THOSE THAT CANNOT Rx DOUBLE UNDERS)



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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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