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 9/11

MONDAY: CLOSED DUE TO HURRICANE IRMA Tuesday: Sumo deadlift 10 min EMOM start at 50% and build each minute completing 2 each minute Metcon: 600m run 21 wall balls 31 box jumps 41 double unders 600m run Wednesday: Clean & Jerk 3 (cleans) +1 (jerk) @ 60% 3+1 @ 65% 2+1 @ 70% x 3 2+1 @ 75% x 3 2+1 @ 80% x 3 Clean Pull - 100% (of cln) 3 x 2 105% 2 x 2 Metcon: 3 RFT -20 cal row -12 pull ups or 6 muscle ups -6 push jerks 115/85 Thursday: Back Squat - 75% x 3, 80% x 3 x 2, 85% x 3 x 2 - Good Morning - 3x5 Metcon: 21-15-9 -Kettle bell swings -Kettle bell squats -Kettle bell lunges -Burpees Friday: 8 minute EMOM: -100m sprints -Then - Take 20 minutes Power Snatch -

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Tampa, FL 33613