Asphodel House in Kai Tak

21/09/2026

⚡ EXPLOSIVE CORE STABILITY: THE REFORMER HIGH-PLANK DRIVE

A strong core isn’t just about holding a static plank—it’s about controlling force while your body is in motion. 🔥

High-plank variations on the Reformer long box elevated with foot straps demand relentless core compression, glute engagement, and shoulder stability. Notice the control required to drive the leg back into full extension against spring tension without letting the hips drop or lower back arch.

Why high-plank Reformer work is game-changing for functional athletes:
🪵 Anti-Extension Core Power: Keeps your spine neutral under dynamic resistance—crucial for maintaining position in heavy deadlifts and sn**ch catches.
🍑 Posterior Chain & Glute Isolations: Targets deep glute max and hamstring control in an extended plank position.
🛡️ Shoulder & Scapular Stability: Builds strong, resilient shoulder girdles to support heavy overhead pressing and gymnastics volume.
Build a bulletproof midsection that transfers straight onto the gym floor.

Reformer classes are NOW open for booking! Spots are limited and fill up fast. WhatsApp us now to secure yours: +852 2722-7422
reformerpilates

19/09/2026

Honestly though… who’s scared of Coach Dani Pardina ?

28/08/2026

⚡ UNLOCKED THORACIC MOBILITY = BETTER ROTATION & CORE STRENGTH

Most lifting injuries don’t come from heavy weight—they come from a stiff spine. 🚫

If your thoracic spine (mid-back) and lats are locked up, your lower back takes the hit every time you twist, squat, or press overhead. Movements like the Reformer Mermaid Side Bend build deep lateral flex, lengthen tight lats, and improve spinal rotation under control.

Why rotational & side-bending mobility is essential for your training:

🔄 Improved Thoracic Spine Mobility: Essential for cleaner sn**ch catches, overhead positioning, and rotational power.

🛡️ Oblique & Core Engagement: Strengthens the deep lateral core wall to support and stabilize the spine under heavy loads.

🧘 Lat & Intercostal Decompression: Opens up rib cage extension for better breathing mechanics and upper-body range of motion.

Mobility is performance insurance. Don’t skip the movements that keep your spine healthy and resilient.

Reformer classes starting NOW—spots fill fast. 📲WhatsApp to book NOW +852 2722-7422

21/08/2026

09/07/2026

Meet Tracy! 🏋🏻‍♀️

Tracy’s been part of our 6am crew since almost day one - seeing it grow from maybe one two members a class to 12 people in our most recent Wednesday partner WOD!

A longtime CrossFitter even before joining Asphodel, Tracy shares some thoughts about how to choose your training, and why toughness matters.

08/07/2026

Hey Asphodels!

Next Wednesday (15-July) will be our next bring a friend day - where you can bring any friend or family member to the gym to try out a class for FREE!

Here’s a sneak peek of this week’s program, to give you an idea of what to expect for next week.

DM us to get your friend booked in!

03/07/2026

Meet Fairy!

After graduating from her CrossFit foundations course at Asphodel | CrossFit and Performance Central a couple years back, she’s become a big part of our community here at AH.

These days, Fairy is a marathon runner, competitive CrossFitter, HYROXER, and also working on her Olympic Lifts.

Here’s what she has to say about training, life, and happiness.