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

June 26, 2017


Focus: 10 Minute EMOM

2 full cleans as heavy as possible

*choose working weight and keep weight the same for all sets


Nasty Girls


50 squats

7 muscle ups or 14 chest to bar or 14 pull-ups

10 hang power cleans 135/95


Focus: Final week- find new 1 RM D...

June 12, 2017


Focus: Overhead Squats

4x4 building to 65% of Full Snatch


12 Minute EMOM

1 Full Snatch (building each set)



Kettlebell Snatches 55/35

Toes 2 Bar



-Power shrugs (work up to 75% of deadlift): 2x5


-Deadlift (97.5%)

build to 97.5% of 1...

June 7, 2017


Focus: Push Press

5,5,3,3,2 starting at 50% and building each set


7 rounds for time of:

21 Shoulder/strict presses, 75/55

21 back extensions


Focus: Deadlift (95%):  

building to a heavy 2 (4,4.3,3, 2, 2)


1x2 at 95%


dropset and do: 3x3 of Speed...

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