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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

  • 24-10-2014

      Nano Lifter 2.0 (men/women) $1299HKD Women's T's/Compression/Shorts $329-$429HKD Men's T's/Shorts $329-$429 All sizes available   CrossFit Asphodel Mobility and Warmup Strength A) Every 2 minutes and 30 seconds for 20 minutes: Back Squat:  1 x 6 @ 60%, 1 x 4 @ 70%, 1 x 2 @ 80%, 1 x 6 @ 70%, 1 x 4 @ 80%, 1 x 2 @ 90%, 1 x 6 @ 80%, 1 x 4 @ 80% B1)  Good Morning Raise 3 x 6-8, 3011 B2)  Unbroken Push Ups 3 x 20-40 (make these pe...

  • 23-10-2014

      CrossFit Asphodel Mobility and Warmup Strength A)  Strict Press: Build to a 1RM in 10 minutes B)  Weighted Pull Up 4 x 2, 2010   Conditioning AMRAP in 7 minutes: 1 Strict Press @ 70% of (A) 1 Strict Pull up 2 Strict Press 2 Strict Pull up 3 Strict Press 3 Strict Pull up After finishing 3's go back to 1's 

  • 22-10-2014

        CrossFit Asphodel Mobility and Warmup   Strength A)  Every 30 seconds for 12 minutes: #1 - 1 Drop Snatch #2 - 1 High Hang Snatch #3 - 1 Snatch All reps 60-65% of your 1 RM Snatch   B1)  Bent Over Barbell Row 3 x 6-8, 2111  B2)  Front Leaning Rest 3 x 60 seconds  B3)  Arch 3 x 60 seconds   Conditioning C)  3 rounds on a 3 minute timer: 100 DU 20 KB Swing (32/24kg)  AMRAP Box Jumps (24/20") in remaining time Rest 2 minu...

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