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.

Tuesday 10/21/14: CrossFit CSA WOD


8 Min EMOM:

3 Position Clean with near perfect technique

High Hang

Above Knee


Short rest, then…

20 min AMRAP

15 Strict pull-ups

—-(choose a method where you can complete at least 3 to 4 reps; ring rows, thin band no kip.)

20 Step ups on to a 20″ box/platform

—-men hold 25lb plate

—-women hold 15lb plate

*Be sure to alternate legs on the up & down
Try to use the muscle of the leg on the box to complete the step-up, not momentum.

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Monday 10/20/14: CrossFit CSA WOD


In teams of two, with only one teammate working at a time, perform the following within 28 minutes:
6 x 100 Meter Row (Each partner rows 100m AND resets it to Zero)
50 Burpee Box Jump Overs (24″/20″)
10 Rds of Cindy (5 pull-ups-10pushups-15 squats)
6 x 100 Meter Sprint Run (50m down and back, then partner goes)
10 Rds of Cindy (advanced do Chest to bars)
50 Burpee Box Jump Overs
Max Double Unders

Your score is how many double unders you complete. It will be very difficult for most teams to even make it to the double unders.
*for the run sprints, instructor will set up cones outside 50m apart, where each teammate will run down and then return and tag their partner.

** advanced player please perform chest to bar pull-ups

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Friday 10/17/14: CrossFit CSA WOD


-push jerk technique

30 alt Pistols
20 C2b
30 Push jerk 135/95
20 C2b
30 alt Pistols

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Thursday 10/16/14: CrossFit CSA WOD


“Sissy test”
Kb swings 53/35

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Wednesday 10/15/14: CrossFit CSA WOD

-double unders!
-double under attempts can be the scale in the workout
-Advanced can practice triple unders

20 Wall ball
15 Box jump 24″
30 Double unders
10 Push-ups

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Tuesday 10/14/14: CrossFit CSA WOD

5RM Deadlift
-take 80% for 1set AMAP
*help athletes with technique and working up slowly, should take no LESS than 5 heavy, work sets to find max
*if they find their max quickly have them get in more volume with practice sets at lighter weight

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Power WOD 10/13/14


Back Squat 5×3

 Strict Press 3-3-3-3-3

* Use 2-5 lbs total more than last time you did these lifts


kb hell

5 rounds: 1

min kb swing

1 min plank hold

Cash out:

If you have pull ups- 1RM PUll Up ( weighted)

If you do NOT have pull ups 3 sets of banded strict

1st set- biggest band x fail

2nd set- smaller band x fail

3rd set – smallest band x fail

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Monday 10/13/14: CrossFit CSA WOD


-bar muscle ups
-squat clean thruster technique (“cluster”)

AMRAP in 10min
1-1, 2-2,…
Bar muscle ups
Clusters 155/105

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Sunday 10/12/14: CrossFit CSA WOD

Endurance WOD:

10 Rounds for time of:

5 pushups

10 air squats

15 situps

200m run


Party WOD

Teams of 2, 1 person working at a time;

300 walking lunge steps

1200m medball relay

100 burpees

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Power WOD 10/9/14


Strict Press 5-5-5-5-5

Squat 5-5-5-5-5

Use ONLY 2-5 punds more total for lifts from last time you did these movements

** If you hit a wall- go down 5-10 pounds, complete the reps scheme and build from there the next lift day


3 sets of 20 weighted reverse lunges

If you have pull ups-

2×5 weighted pull up

2×5 weighted chin up

2×10 weighted dips

No Pull ups-

5×1 Slow neg pull up

5×1 slow neg chin up

5×5 banded pull up

5×5 banded chin up

5×5 dips ( hardest way possible)

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