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 for the Week 1/29/18

Fundamentals (Th 6:30PM), Barbell Club (W 7pm), Endurance (M & F 6:30PM), and Friday Night Lights (5:30PM) are all still going strong this week! Monday Strength: Squat Snatch (Touch & Go) 5 X 55% of Max 4 X 65% of Max 3 X 75% of Max 2 X 85% of Max Conditioning: For Time (Cap 15 Minutes) Cash In: 20 Burpees 10 Rounds of Cindy -5 Pull Ups, MOD (Ring Rows) -10 Push Ups -15 Air Squats Cash Out: 20 Burpees After Class Accessory: 3 Rounds 1 Minute Abmat Sit-Ups 1 Minute Dumbbell Side Bends Tuesday Strength: Front Squats 3 X 3 at 80% of Max Conditioning: For Time 3 Rounds -12 Toes to Bar -12 Thrusters (95/65) -12 Bar Facing Burpees -12 Overhead Squats (95/65) Wednesday Strength: Squat Clean (Touch

WODs for the Week 1/22/18

Don't forget about our Nutrition Seminar this Thursday. It's FREE to members and will help to kick off our spring weight loss challenge! Also, Friday Night Lights will begin again this week to help us prep for the Open! Don't forget to register for the Open 2018. Fundamentals & Barbell Club also continue into this week. See you at the box! Monday Strength: Back Squat 3 rounds 5x @ 78-80% 1RM 2x @ 83-85% 1RM Metcon: 11min AMRAP RX 95/75, Rx+ 135/105, Sx scale as needed Building reps each round (2,2,2,2; 4,4,4,4; 6,6,6,6; etc) OHS KBS Push Ups Burpees Tuesday Strength: Squat Snatch (Touch & Go) 6 X 50% of Max 5 X 60% of Max 4 X 70% of Max 3 X 80% of Max Accessory: 6 Minute

WODs for the Week 1/15/18

Monday Strength: Backsquats 5 Reps @ 75% 2 Reps @ 80% 5 Reps @ 75% 2 Reps @ 80% 5 Reps @ 75% 2 Rep @ 85% Metcon: "Death By Pull-Ups" Cap = 20 Minutes 1 Pull Up & 50 m run - in Minute 1 2 Pull ups & 50 m run - in Minute 2 3 Pull ups & 50 m run - in Minute 3 4 Pull ups & 50 m run - in Minute 4 etc etc ADV = chest-to-Bar MOD = Ring Rows Accessory 3 Rounds: 1 minute GHD Sit-Ups (or toes to bar, sx knees above waist) 1 Minute Dumbbell Side Bends (30 sec per side) 1 Minute Rest Tuesday Strength: Snatch Balance (If % too high, scale down) 1 per minute on the Minute x 8 Minutes 1-2: 65% of Power Snatch Max Minutes 3-4: 70% of Power Snatch Max Minutes 5-6: 75% of Power S

WODs for the Week 1/8/17

Monday Strength: Snatch Complex -Ground to just above the knee (1st pull) -Ground to power position (1st & 2nd pull) -2 Squat snatches 2 @ 60% 1 @ 65% 1 @ 70% 1 @ 75% 1 @ 80% Metcon: 13 min AMRAP -200 m run -10 pull-ups, rx+ 5 muscle ups (ring or bar), sx ring rows -14 KB snatches 53/35, rx+ 8 @ 70/53, sx 35/15 Tuesday Strength: 5x3 pause squats @ 70% 1RM (3 sec pause) Accessory: 9 min EMOM Min 1: 6 bent over barbell rows @ weight of choice Min 2: 45 sec plank hold Min 3: 40 sec Handstand hold facing the wall (only nose and toes touching the wall) Metcon: 3 rounds for time -12 lunges holding 45/25 overhead -20 box jumps 24/20, rx+ 30/24 -15 push-ups Wednesday Strength: Squat Snatch 3 @ 50% 2

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P: (813) 867-4707 

CrossFitGaspar@gmail.com

1913 E Bearss Ave, Building 2061 

Tampa, FL 33613