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
Mardi c'est genialWarm-up1 set:
100-meter jog
5 inchworm + push-ups
10 banded pass-throughs
15 banded pull-aparts
1 set:
200-meter jog
10 kettlebell Romanian deadlifts (light)
1 set:
:30 jump rope
10 single-arm kettlebell swings (light) (eye level)
Cow Time (Time)For time:
21-15-9
Kettlebell swings (53/70 lb)
100-100-100
Double-unders
Stimulus & Goals
- 10:00 or less.
- Classic 21-15-9 rep scheme of kettlebell swings with 100 double-unders following each round.
- Fast and unbroken for advanced athletes.
- Break heavier kettlebell reps into no more than 2 sets per round.
- Double-unders in 2:00 or less.
Strategy
- Hang on to the kettlebell for as long as possible with the goal to hit unbroken sets. If you have to break, rest minimally and get your hands back on the bell.
- Remember to breathe on the jump rope and try to relax your arms.
AccessoryAccumulate:
100 ring push-ups
– Every time you break, perform 10 seated leg raises.
Notes
- Perform as many ring push-ups as possible. Once you break, perform 10 seated leg raises. Leave around 3 reps in the tank each time, rather than going to failure. Scale the seated leg raise by leaning back or only lifting one leg off the ground at a time.
1 set:
100-meter jog
5 inchworm + push-ups
10 banded pass-throughs
15 banded pull-aparts
1 set:
200-meter jog
10 kettlebell Romanian deadlifts (light)
1 set:
:30 jump rope
10 single-arm kettlebell swings (light) (eye level)
For time:
21-15-9
Kettlebell swings (53/70 lb)
100-100-100
Double-unders
Stimulus & Goals
- 10:00 or less.
- Classic 21-15-9 rep scheme of kettlebell swings with 100 double-unders following each round.
- Fast and unbroken for advanced athletes.
- Break heavier kettlebell reps into no more than 2 sets per round.
- Double-unders in 2:00 or less.
Strategy
- Hang on to the kettlebell for as long as possible with the goal to hit unbroken sets. If you have to break, rest minimally and get your hands back on the bell.
- Remember to breathe on the jump rope and try to relax your arms.
Accumulate:
100 ring push-ups
– Every time you break, perform 10 seated leg raises.
Notes
- Perform as many ring push-ups as possible. Once you break, perform 10 seated leg raises. Leave around 3 reps in the tank each time, rather than going to failure. Scale the seated leg raise by leaning back or only lifting one leg off the ground at a time.
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.