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
Et voilaWarm Up20 jumping jacks
10 alternating Cossack squats
20 mountain climbers
10 counterbalance squats
10 snatch deadlifts (empty barbell)
10 snatch deadlifts to mid-thigh
10 snatch deadlift and shrugs
10 muscle snatches
10 overhead squats
10 hang squat snatches
10 squat snatches
WeightliftingE3MOM for 10 rounds - Squat Snatch
5 reps x 2 sets at 50-60%+
4 reps x 5 sets at 60-70%+
3 reps x 3 sets at 70-80%
FAst and Faster (Time)For time:
5 squat snatches (75/115 lb)
20 hand-release push-ups
15-calorie row
10 squat snatches
20 hand-release push-ups
15-calorie row
15 squat snatches
20 hand-release push-ups
15-calorie row
STIMULUS & GOALS
- 9:00-12:00.
- Snatches in :30 or less.
- Row in :30-1:00.
- Hand-release push-ups in :45-1:30.
- Snatches can be touch-and-go or quick singles.
STRATEGY
- Hang on to the barbell and try to perform bigger chunks of unbroken reps.
- Use the rower as a place to breathe and prepare for what’s next. The final row should be an all-out effort.
STRETCHING3 sets:
:30 cobra stretch
:30 Spiderman stretch, left
:30 Spiderman stretch, right
20 jumping jacks
10 alternating Cossack squats
20 mountain climbers
10 counterbalance squats
10 snatch deadlifts (empty barbell)
10 snatch deadlifts to mid-thigh
10 snatch deadlift and shrugs
10 muscle snatches
10 overhead squats
10 hang squat snatches
10 squat snatches
E3MOM for 10 rounds - Squat Snatch
5 reps x 2 sets at 50-60%+
4 reps x 5 sets at 60-70%+
3 reps x 3 sets at 70-80%
For time:
5 squat snatches (75/115 lb)
20 hand-release push-ups
15-calorie row
10 squat snatches
20 hand-release push-ups
15-calorie row
15 squat snatches
20 hand-release push-ups
15-calorie row
STIMULUS & GOALS
- 9:00-12:00.
- Snatches in :30 or less.
- Row in :30-1:00.
- Hand-release push-ups in :45-1:30.
- Snatches can be touch-and-go or quick singles.
STRATEGY
- Hang on to the barbell and try to perform bigger chunks of unbroken reps.
- Use the rower as a place to breathe and prepare for what’s next. The final row should be an all-out effort.
3 sets:
:30 cobra stretch
:30 Spiderman stretch, left
:30 Spiderman stretch, right
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.