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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

  • 26-11-2014

       CrossFit Asphodel Mobility and Warmup Strength A)  Every 45 seconds for 12 minutes: #1 - 1 Snatch Balance #2 - 1 Hang Snatch All reps 75-80% of your 1 RM Snatch   B1)  Weighted Hip Extension 3 x 10-12, 2013  B2)  DB Row 3 x 10-12, 2111   Conditioning 3 sets for time: 21 Cal Row  15 OHS (42.5/30kg)  9 Ring Dips, 2011 Rest 2 minutes

  • 25-11-2014

         CrossFit Asphodel Mobility and Warmup Strength A)  Every 90 seconds for 12 minutes: 1 Clean + 1 Hang Clean (build to heavy set, no misses) B)  Every 2 minutes for 14 minutes:  3 Front Squat @ 80-85%, 2 Front Squat @ 85-90%, 1 Front Squat @ 90-95%, 3 Front Squat @ 85-90%, 2 Front Squat @ 90-95%, 1 Front Squat @ 95-105%, 6 Front Squat @ 80-85% Conditioning C)  EMOM for 15 minutes: #1 - 10 Chest to Bar Pull Ups  #2 - 15m Front Rack Walking Lung...

  • 24-11-2014

      CrossFit Asphodel Mobility and Warmup Strength A)  Tempo Push Press 3 x ME, 13X1 (Body Weight) - rest 3 minutes in between efforts B)  Every 2 minutes for 10 minutes:  Deadlift 1 x 8 @ 50%, 1 x 6 @ 60%, 1 x 4 @ 70%, 1 x 3 @ 80%, 1 x 3 @ 90% (weight must be controlled to the ground every rep) C)  Every 90 seconds for 4 mins 30 secs:  3 DL @ 75% (weight must be controlled to the ground every rep)   Conditioning  D)  For Time: 100 KB Swings (...

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