⚡ 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
Asphodel House in Kai Tak
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Discover Hong Kong’s largest CrossFit Training and Performance community and facility.
Asphodel House is the third location of Asphodel Fitness and Performance and offers a dynamic range of fitness options from CrossFit and Conditioning to yoga and Reformer Pilates with expert-led training programs tailored to any age and fitness level. Experience a comprehensive approach to wellness with aesthetic beauty treatments by MEDILASE, nutritious cafe options by House Cafe, and specialist
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!
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.
🔥 ASPHODEL POWERLIFTING MEET ‘26 🔥
Our recent FITAF and STRONGAF cycles end with l some HUGE squats, benches, and deadlifts from all of you 💥
50 athletes. Over 50 PRs. Beers with Coach Stephen after. You guys really brought the heat, the vibes, and the fun!
The work’s not yet done though! We’ll see you in class this week onwards where we’ve jumped straight into our OLY cycle 🏋🏻♀️
See you in class 🤩🤩
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Address
8/F Airside Shopping Mall, 2 Concorde Road
Hong Kong
Opening Hours
| Monday | 06:00 - 22:00 |
| Tuesday | 06:00 - 22:00 |
| Wednesday | 06:00 - 22:00 |
| Thursday | 06:00 - 22:00 |
| Friday | 06:00 - 22:00 |
| Saturday | 07:00 - 22:00 |
| Sunday | 07:00 - 22:00 |