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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

  • 26-07-2014

    CrossFit Asphodel Mobility and Warmup Strength A)  Deadlift 3 x 5 @ 70-80% 3 Giant Sets: B1) 8 RDL, 40X0 B2) 8 Pendlay Row, 21X0 B3) 8 Weighted Chin Ups  B4) 8 Good Mornings - Rest 2 minutes in between sets Conditioning C)  EMOM for as long as possible: #1 - 1 Muscle Up #2 - 2 UB Muscle Ups  #3 - 3 UB Muscle Ups  etc... continue climbing the ladder until you are no longer able to complete the prescribed reps in an unbroken set.

  • 25-07-2014

    CrossFit Asphodel Mobility and Warmup Strength A)  Hang Squat Clean + Squat Clean 5 x 1 B)  EMOM for 10 minute: 3 Back Squat 30X1 @ 60-65% Conditioning C)  5 rounds on a 2 minute timer for Reps and Calories of: 30 seconds ME Burpees in remaining time Row (Calories) Rest after rounds: 1) 2 mins  2) 1:30 sec  3) 1 mins  4) 30 sec

  • 24-07-2014

    CrossFit Asphodel Mobility and Warmup Strength A)  Split Jerk: 3 x 65% 2 x 75% 1 x 85% 3 x 75 % 2 x 85% 1 x 95+% B)  EMOM for 7 minutes: 5-7 Chest to Bar Pull Ups  Conditioning C)  EMOM for 10 minutes: EVEN:  40 DU  ODD:  20 UB KB Swings (32/24kg) 

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