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

July 7, 2018

The most common concern I hear about about eating healthy is cost and time commitment.  These factors can be mitigated if you plan ahead. Meal prepping for 2-3 days will help save you time and money.  Here is a quick and easy way to have a healthy start to your day at...

July 6, 2018

Friday 

Focus: From the rack. Back rack lunges 4 each side. 5x8 building each set 

Metcon:
12 Minute AMRAP
Run 200
30 sit-ups 
20 Russian kettle bell swings
10 back extensions 
5 hollow rocks

Buy Out: 30 Second Hold L-Sit, 30 Seconds Rest x 6 Rounds

July 6, 2018

Thursday


Focus:

Heavy Snatches for 25 minutes (max if feel experienced) . 

Metcon: 5 RFT
10 Push Press (135/95), 
Max Toes to Bar in 60 Seconds; 
Rest 60 Seconds, 
Score is total # of T2B.
 

July 3, 2018

Tuesday 

Focus:
5 Minute EMOM 2 Muscle Ups or 5 Ring Dips 
Then
5 Minutes EMOM Handstand walks, hs push-ups or Hs Holds as far/as many/ as long as possible

Metcon:
In Teams of 2.. 25 Minute AMRAP: Row 300, 10 clean & jerk (135 / 95), 10 Muscle Ups, 50 Double Unders 

*Scal...

July 2, 2018

Monday 

Focus:

5x2 Power clean @ 75-85% then 1 full clean at 90-95%

Metcon:
3 Rft
Run 400, 
30 Wallballs, 
30 DB or KB Snatch (55/35)

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