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 28, 2018

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...

January 23, 2018

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.

Fundame...

January 16, 2018

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 &...

January 8, 2018

 

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 5...

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