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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

  • 19-09-2014

       ASPHODEL'S:  THERE WILL BE NO CLASSES RUNNING THIS SATURDAY DUE TO THE ASPHODEL JUNK TRIP.  SORRY FOR ANY INCONVENIENCE CAUSED.   CrossFit Asphodel Mobility and Warmup Strength A) Every 2:00 minutes for 10:00:  7 Back Squat (build per set) B) Front Squat 6 x 2 @ 80% Midline 3 rounds 30 seconds on 30 seconds off: Hollow Body Position/L-Sit Arch Position Front Leaning Rest GM (20/15kg)

  • 18-09-2014

       CrossFit Asphodel Mobility and Warmup Strength A) Push Press 5 x 3 (heavier than last week)  B) Chest to Bar Pull Ups:  7 x 8-10, rest 40 seconds   Conditioning C)  4 rounds for time: 25 Box Jumps (24/20")  20 Push Ups 15 Knee to Elbow 10 Shoulder to Overhead (70/47.5kg)  

  • 17-09-2014

       CrossFit Asphodel Mobility and Warmup Strength A)  High Hang Snatch 5 x 3  B1)  Strict GHD Raise 4 x 5 (start a parallel to floor, add weight if possible)  B2)  Heaving Snatch Balance + OHS 4 x 1 + 3  Conditioning C)  3 rounds: 30 second Handstand Hold  AMRAP in 4 minutes: 10 Strict HSPU  20 KB Swing (32/24kg)  30 DU Rest 1 minute in between rounds 

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