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 - Fri, 27 MarWarm-up3 sets:
1:00 row
10 alternating Spiderman stretches
10 leg swings/leg (across body)
10 good mornings
10 air squats
1 set:
10 back squats
5 back squats
5 back squats
5 back squats
– Your next weight should be your workout weight.
– Take the weight out of a rack.
Sunny Days (Time)For time:
60/75-calorie row
21 back squats (125/185 lb)
60/75-calorie row
15 back squats
60/75-calorie row
9 back squats
Stimulus & Goals
- 15:00-22:00.
- Row calories in 3:30-5:30.
- Back squats in under 2:00 and 2 sets or less.
- The barbell may come from the rack if available.
- Mix of longer monostructural efforts, while moving a moderate to heavy barbell.
Strategy
- Move at a pace on the rower that allows you to perform unbroken back squats. If you are going to push the pace on the rower, do so after the first round.
- Focus on your breathing and your stroke rate on the rower. If your stroke rate is too high, you will burn out quickly in this effort.
Skills3 sets:
10 strict toes-to-bars
20 Good Morning with Barbell
– Rest as needed between sets.
Notes
- Prioritize technique over speed. If your movement is solid, pick up the pace.
CrossFit - Fri, 27 Mar
Warm-up
3 sets:
1:00 row
10 alternating Spiderman stretches
10 leg swings/leg (across body)
10 good mornings
10 air squats
1 set:
10 back squats
5 back squats
5 back squats
5 back squats
– Your next weight should be your workout weight.
– Take the weight out of a rack.
Sunny Days (Time)
For time:
60/75-calorie row
21 back squats (125/185 lb)
60/75-calorie row
15 back squats
60/75-calorie row
9 back squats
Stimulus & Goals
- 15:00-22:00.
- Row calories in 3:30-5:30.
- Back squats in under 2:00 and 2 sets or less.
- The barbell may come from the rack if available.
- Mix of longer monostructural efforts, while moving a moderate to heavy barbell.
Strategy
- Move at a pace on the rower that allows you to perform unbroken back squats. If you are going to push the pace on the rower, do so after the first round.
- Focus on your breathing and your stroke rate on the rower. If your stroke rate is too high, you will burn out quickly in this effort.
Skills
3 sets:
10 strict toes-to-bars
20 Good Morning with Barbell
– Rest as needed between sets.
Notes
- Prioritize technique over speed. If your movement is solid, pick up the pace.
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.
