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Welcome to Reebok CrossFit Asphodel

CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.

Workout Of The Day

  • 12-02-2015

           Reebok CrossFit Asphodel Mobility and Warmup   Strength A) Every 2 minutes for 6 minutes: Back Squat - 1 x 5 @ 60%, 1 x 3 @ 70%, 1 x 2 @ 80% B) Every 3 minutes for 6 minutes 1 x 2 @ 90%, 1 x 1 @ 95% C1) Front Squat 4 x 4 (65-85%) C2) Seal Row 4 x 5   Conditioning D) 8 rounds 30 seconds work / 30 seconds rest Farmers Walk @ BW

  • 11-02-2016

      Strength A) 3 sets, not for time, of: 3-7 Muscle-Ups - rest 90 seconds 4-6 Weighted Dips- rest 90 seconds Row 200 meters - rest 90 seconds Rest 1 minute between movements   Conditioning B) AMRAP in 8 minutes: 4 Shoulder to Overheads (84/52.5 kg) 6 Box Jumps (30/24") 8 Toes to Bar Immediately complete Part C for time C) For Time: 100 Push Ups Time Cap: 5:00

  • 10-02-2016

    Reebok CrossFit Asphodel Mobility and Warmup   Strength A) Every 2 minutes for 12 minutes:  3 Hang Cleans + 30 UB DU(start at 60% and build per set) B) Segmented Clean Deadlift 5 x 5 (60-75%)   Conditioning C) 3 rounds for time: 8 Target Burpees 8 Clean and Jerk (60/42.5kg)  

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