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 - Wed, 1 AprWarm-upEMOM 4:
Min. 1 | bike, row, ski, or run
Min. 2 | 5 left-arm dumbbell windmills + 5 presses
Min. 3 | 5 right-arm dumbbell windmills + 5 presses
Min. 4 | 10 PVC pass-throughs + 10 PVC front squats
1 set:
30 jumping jacks
5 ring rows
5 scap pull-ups
5 strict pull-ups
5 front squats
5 push presses
5 thrusters
Quarter Gone Bad (AMRAP - Rounds and Reps)5 rounds for max reps of:
:15 thrusters (95/135 lb)
:45 rest
:15 weighted pull-ups (35/50 lb)
:45 rest
:15 burpees
:45 rest
Stimulus & Goals
- Short intervals with recovery times for a hard push.
- 3-10 reps each interval.
- Moderate thruster loading; 3+ unbroken reps per interval.
- Challenging pull-up loading; 3+ reps per interval.
Strategy
- Hang on to the barbell and hang from the pull-up bar for the full 15 seconds.
- Sprint through the burpees.
STRENGTH5 sets:
5 weighted dips
10 strict handstand push-ups
– Rest 2:00-3:00 between sets.
Notes
- Pinch a dumbbell or medicine ball between your legs or use a weight belt to add weight to the dips.
- Perform the dips on rings or dip bars. Advanced athletes should perform their reps on rings.
- Switch the movement to double-dumbbell shoulder presses if you cannot perform strict handstand push-ups.
- If you are not proficient or have limited mobility with the dips, avoid adding weight; use a band for assistance if needed.
CrossFit - Wed, 1 Apr
Warm-up
EMOM 4:
Min. 1 | bike, row, ski, or run
Min. 2 | 5 left-arm dumbbell windmills + 5 presses
Min. 3 | 5 right-arm dumbbell windmills + 5 presses
Min. 4 | 10 PVC pass-throughs + 10 PVC front squats
1 set:
30 jumping jacks
5 ring rows
5 scap pull-ups
5 strict pull-ups
5 front squats
5 push presses
5 thrusters
Quarter Gone Bad (AMRAP - Rounds and Reps)
5 rounds for max reps of:
:15 thrusters (95/135 lb)
:45 rest
:15 weighted pull-ups (35/50 lb)
:45 rest
:15 burpees
:45 rest
Stimulus & Goals
- Short intervals with recovery times for a hard push.
- 3-10 reps each interval.
- Moderate thruster loading; 3+ unbroken reps per interval.
- Challenging pull-up loading; 3+ reps per interval.
Strategy
- Hang on to the barbell and hang from the pull-up bar for the full 15 seconds.
- Sprint through the burpees.
STRENGTH
5 sets:
5 weighted dips
10 strict handstand push-ups
– Rest 2:00-3:00 between sets.
Notes
- Pinch a dumbbell or medicine ball between your legs or use a weight belt to add weight to the dips.
- Perform the dips on rings or dip bars. Advanced athletes should perform their reps on rings.
- Switch the movement to double-dumbbell shoulder presses if you cannot perform strict handstand push-ups.
- If you are not proficient or have limited mobility with the dips, avoid adding weight; use a band for assistance if needed.
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.
