What is CrossFit?
It is by far the most efficient fitness program out there!
Membership
Discount available for students and other members of the same family.
Schedule
Check out our weekly schedule and ask for a Free Trial!
WOD
OF THE DAY
CrossFit - Tue, Jan 6Warm-upTabata
Air Squat
Push-ups
Inchworm
Situps
Then 8 mns to practice and review the Toes2Bar technic with your coach
National Day (AMRAP - Rounds and Reps)4 x AMRAP 3:
15 toes-to-bars
10 burpees
12/15-calorie Echo bike
– Rest 2:00 between AMRAPs.
– Pick up where you left off.
Stimulus & Goals
- 1+ rounds each set.
- Bike in about 1:00.
- Toes-to-bars in less than 1:15.
- Burpees in :30-:45.
- Maintain an uncomfortable pace and manage fatigue on the toes-to-bars.
Strategy
- Aim to go unbroken on the toes-to-bars for as many sets as possible.
- Push the pace on the bike to give yourself as much rest as possible. Each effort should be a sprint.
Accessory7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.
Notes
- Increase loading across as many sets as possible, but if needed to maintain sound mechanics, perform the same weight for multiple sets.
- Use a dumbbell, a med ball, a vest, or a weight belt to add weight to the pull-ups.
- If you are unable to perform a pull-up, find the smallest assistance band possible that allows you to perform three smooth and controlled reps.
CrossFit - Tue, Jan 6
Warm-up
Tabata
Air Squat
Push-ups
Inchworm
Situps
Then 8 mns to practice and review the Toes2Bar technic with your coach
National Day (AMRAP - Rounds and Reps)
4 x AMRAP 3:
15 toes-to-bars
10 burpees
12/15-calorie Echo bike
– Rest 2:00 between AMRAPs.
– Pick up where you left off.
Stimulus & Goals
- 1+ rounds each set.
- Bike in about 1:00.
- Toes-to-bars in less than 1:15.
- Burpees in :30-:45.
- Maintain an uncomfortable pace and manage fatigue on the toes-to-bars.
Strategy
- Aim to go unbroken on the toes-to-bars for as many sets as possible.
- Push the pace on the bike to give yourself as much rest as possible. Each effort should be a sprint.
Accessory
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.
Notes
- Increase loading across as many sets as possible, but if needed to maintain sound mechanics, perform the same weight for multiple sets.
- Use a dumbbell, a med ball, a vest, or a weight belt to add weight to the pull-ups.
- If you are unable to perform a pull-up, find the smallest assistance band possible that allows you to perform three smooth and controlled reps.
Classes to take in our BOX.
CrossFit La Côte, located in Rolle nearby the lake, help improve people’s lives regardless of fitness level, through constantly varied functional movements executed at high intensity. Our training methods produce undisputed, tangible results for all – from children to elite athletes, and everyone in between. We offer a multitude of fun and motivating classes that allow you to work out alone or with friends. Our trainers are highly educated and will make sure you give your all.
Coaching
We take coaching CrossFit very seriously. Our aim is to teach people to move well, get fit, and avoid injury: fitness for life! Our passionate and knowledgeable coaches will help you to meet your goals while having a great time along the way.
