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

November 28, 2016

Monday:               

Focus:   Front Squat 7 x 3 w/ 2 sec pause (25-30min)
**Start to 60-70% and increase weight each set

WOD:   4 Rounds for Time
5 Clusters (Squat clean/thruster)  155/105    (L2-115...

November 22, 2016

Monday:               

Focus:   Deadlift  7 x 3 @ 75-85%  (25-30min)
 **Have athletes increase weight from 3 weeks prior

WOD:  3 Rounds for Time:
400m Run
20 WallBall 20/14  (L2&L1 – 14/10)
5...

November 22, 2016

Monday:               

Focus:   Back Squat 7 x 3 @ 75-85%  (30min)
 **Have athletes increase weight from 3 weeks prior

 WOD:     21-15-9
Front Rack Lunge 95/65   (L2-75/55...

November 22, 2016

Monday:               

Focus:  OH Squats 7 x 2 @ 55-65% w/ 2 sec pause (25min)
**Have athletes pause in the bottom of squat for 2 full seconds
**Have athletes focus on positioning, depth and technique...

November 22, 2016

Monday:               

Focus:   Deadlift  7 x 3 @ 70-80%  (30min)

WOD:   Open Workout 11.2 – 15min AMRAP
 9 Deadlifts  155/100     L2-115/85     L1-95/65...

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