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 10/2

Monday: Focus: Back Squat 3 x 5 @ 65% - Every 2.5 Minutes Metcon: 5 RFT 10 Deadlifts 225/135 (Sx – 185/95) (Rx+ 60% of 1RM) 15 Wall Balls 20/14 (Sx – 14/10) (Rx+ 30/20) 1 Minute rest between rounds Accessory Work 3 Rounds 15 Good Mornings 15 Weighted Deadbug Pullovers Tuesday: Focus: 8 Rounds, 1 Minute Per Round Between 0-30 seconds: 6-8 Ring Dips (Rx+ 1 Ring Muscle Up + 2 Dips) Between 30-60 seconds: 8 Alternating 1 Arm DB Snatches 40/30 Metcon: E4M for 16 Minutes (Rx+ 20 Minutes) 600m Run (Sx – 400m) 10 Pull-ups (Sx – Ring Rows) (Rx+ C2B) Accessory Work 3 Rounds 40s Weighted Plank 10 Bent Lateral Raises Wednesday Focus: 12 Min EMOM Even: 2 TGU Each Arm Odd: 8 Goblet Box Step-ups Me

Recent Posts

P: (813) 867-4707 


1913 E Bearss Ave, Building 2061 

Tampa, FL 33613