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

January 30, 2017

Monday:        

Focus: Front Squat – Pause         (25 min)
**3 second pause in the bottom of the squat
**Athletes will have 25min to find 3 rep max, making sure to pause for the ENTIRE
3 seconds in the bottom of the squat!

WO...

January 23, 2017

Monday:        

Focus: 1 Rep MAX Back Squat (30 min)
**Make sure athletes either have a spot or are comfortable bailing

WOD:  3 Rounds for Time:  (15min Cap)

400m Run
10 Front Rack Lunges 135/95   (L2-115/85   L1-96/65)

20...

January 16, 2017

Monday:        

Focus: Over Head Squats    (25min)
**Have athletes spend 10-15min finding 5 rep max
Then:  3 drop sets of 5 reps at 90%, 85% and 80%

WOD:  3 Rounds - 3min AMRAP
10 Thrusters 95/65   (L2-75/55   L1-65/45)...

January 9, 2017

Monday:               

Focus:   20rep Back Squat + 5lb’s    (25-30min)
**After each successful completion of 20 reps the athletes will add 5lb’s the next cycle
**If the athlete does not complete...

January 2, 2017

Monday:               

Focus:   20rep Back Squat + 5lb’s  (25-30min)
**After each successful completion of 20 reps the athletes will add 5lb’s the next cycle
**If the athlete does not complete al...

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