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


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

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



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


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

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


July 2, 2018



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

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

Please reload

Recent Posts

January 27, 2019

December 6, 2018

December 5, 2018

December 4, 2018

December 3, 2018

July 6, 2018

July 6, 2018

July 3, 2018

Please reload

Please reload