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 2/26/18

Monday Strength: Front Squats X 3 Every 3 Minutes for 15 Minutes (5 Sets) *Start at 50% of 1 Rep Max and increase each set *1st Rep with 4 count pause at bottom, 2nd and 3rd Reps at Normal Pace Conditioning: 8 Minute AMRAP 5 Squat Cleans (115/75) ADV (155/105) MOD (75/55 or less) 7 Bar Facing Burpee 9 Handstand Push Up (MOD - Hand Release Push Up) Accessory: 6 Minute EMOM 1. Bulgarian Split Squat 2. Kettle Bell Romanian Deadlifts Tuesday Strength: Power Jerk Every 2:30 for 15 (6 Sets) 1 dip + 2 Power Jerk at 60% (3 Count HOLD at the top on last rep of each set/ACTIVE SHOULDERS) Conditioning: For Time Cash In: 400m Run 2 Rounds: 21 Kettle Bell Swings (53/35) ADV (70/53) 15

WODs for the Week 2/12/18

WODs for the Week 2/12/18 NOTE: Monday Endurance class is rescheduled for Wednesday 2/14! We will still have Barbell Club Wednesday evening and Fundamentals on Thursday! Monday Strength: Every 3 Minutes for 15 minutes (5 Sets) Back Squat x 3 (Start at 50% of 1RM, increase each set) -1st Rep with 4 count pause at Bottom -2nd Rep Normal Pace -3rd Rep Normal Pace Conditioning: 3 Rounds for time (20 Min Cap) 50 Wall Balls 10 Clean & Jerk (95/65) ADV (135/95) MOD (75/55 or Less) Accessory: 3x12 each Dumbbell RDL Hanging Knee Raise Handstand Hold x 20-30 seconds Tuesday Strength: Strict Press Every 2:30 for 15 minutes (6 Sets) Strict Press x 5 @ 55% (3 count HOLD at the top on last rep of each set

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P: (813) 867-4707 

CrossFitGaspar@gmail.com

1913 E Bearss Ave, Building 2061 

Tampa, FL 33613