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, Feb 11Warm-up2 sets:
20 jumping Jacks
10 good mornings
10 front squats
10 push presses
1 set:
:30 jump rope
10 hanging knee raises
20 mountain climbers
:30 jump rope
10 toes-to-bars
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbellsStimulus & Goals
- 10-20 rounds.
- Advanced athletes shoot to perform this as an EMOM.
- Unbroken dumbbell thrusters.
- Toes-to-bars in under :30 with no more than 2 very short breaks each round.
- Double-unders in under :45.
Strategy
- Try to maintain unbroken thrusters and toes-to-bars for as many rounds as possible without pushing to failure. If you feel yourself getting to that point, start to break up the toes-to-bar into two sets and spend a little more time moving between movements.
- Allow the dumbbells to rest directly on your shoulders. This will reduce fatigue and help your shoulders last longer on the toes-to-bar and double-unders.
- Relax during the double-unders and remember to breathe.
- If you have performed this workout in the past, look back at your previous score. This will give you a great goal to reach for.
PowerliftingFor load:
Deadlift
3-3-3-3-3+
– Max reps on the last set.
Notes
- Welcome to week 2 of our Strength II cycle, where we will deadlift for the next four weeks.
- Your goal is to find a heavy set of 3 deadlifts. This may not be a 3-rep-max, but find your heavy 3-rep lift for the day.
- Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
CrossFit - Wed, Feb 11
Warm-up
2 sets:
20 jumping Jacks
10 good mornings
10 front squats
10 push presses
1 set:
:30 jump rope
10 hanging knee raises
20 mountain climbers
:30 jump rope
10 toes-to-bars
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
Stimulus & Goals
- 10-20 rounds.
- Advanced athletes shoot to perform this as an EMOM.
- Unbroken dumbbell thrusters.
- Toes-to-bars in under :30 with no more than 2 very short breaks each round.
- Double-unders in under :45.
Strategy
- Try to maintain unbroken thrusters and toes-to-bars for as many rounds as possible without pushing to failure. If you feel yourself getting to that point, start to break up the toes-to-bar into two sets and spend a little more time moving between movements.
- Allow the dumbbells to rest directly on your shoulders. This will reduce fatigue and help your shoulders last longer on the toes-to-bar and double-unders.
- Relax during the double-unders and remember to breathe.
- If you have performed this workout in the past, look back at your previous score. This will give you a great goal to reach for.
Powerlifting
For load:
Deadlift
3-3-3-3-3+
– Max reps on the last set.
Notes
- Welcome to week 2 of our Strength II cycle, where we will deadlift for the next four weeks.
- Your goal is to find a heavy set of 3 deadlifts. This may not be a 3-rep-max, but find your heavy 3-rep lift for the day.
- Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
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.
