Welcome to our blog.  Here you will find the daily wods and the Krewe's Kitchen.  Exercise is vitally important to living a healthy lifestyle.  That is one of the reasons we started CrossFit Gaspar and why we are so passionate about staying active. Do just a little bit of research and you will quickly see that your diet is the foundation to healthy living. While we all love our metcons, lifts, and everything else CrossFit; achieving and maintaining your health goals begin and end in the kitchen.

Here we will post not only what our exercise program but also tips on a healthy diet program

WODs Week of 7/31

MONDAY Front Squats 12 minute EMOM Minute 1: 12 squats at light weight > 50% Minute 2: 11 squats +5 lbs Minute 3: 10 squats +lbs Add weight continuously each minute until you reach a max weight for reps Metcon: 5 RFT -25m prowler push -25 cal row -10 pistols TUESDAY Focus: Ring dips, muscle ups or box dips 10 minute EMOM 3 muscle ups, 5 ring dips, or 10 box dips Metcon: 800m run 15 t2b 600m run 15 on swings 400m run 15 t2b 200m run 15 swings WEDNESDAY Focus 1: 2 jerks from the rack at a light weight working on depth and feet and hands landing at the same time Focus 2: 5x1 clean & jerk building each set work on form not strength Metcon: 4 RFT -10 hang cleans 135/95 -10 burpees -10 box jumps T

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P: (813) 867-4707 

CrossFitGaspar@gmail.com

1913 E Bearss Ave, Building 2061 

Tampa, FL 33613