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 - Thu, Apr 24Warm-up1:00 Erg (conversation pace)
10 leg swings/leg (forward and backward)
10 push-ups to downward dog
20 mountain climbers
10 shoulder presses (empty barbell)
10 jumping squats
20 jumping jacks
10 push presses (empty barbell)
10 walking lunges
10 push jerks (empty barbell)
Metcon (Weight)On a 16:00 clock:
0:00-10:00:
Min 1: Erg
Min 2: rest
10:00-16:00:
Build to a heavy 3-rep shoulder-to-overhead
Stimulus & Goals
- Sprint efforts on the Erg.
- Aim for 7-15+ calories in each interval.
- 3-4 shoulder-to-overhead attempts with :60-:90 rest between.
Strategy
- Treat these as two separate tests. Don’t pace the erg in anticipation of the lift. The challenge is to go into the lift under fatigue.
- If possible, take the barbell out of a rack. Otherwise, you may be limited by the clean.
Skills4 sets:
Handstand walk (100 ft)
1:00 flutter kicks
– Rest 2:00 between sets.
Notes
- Set up a 100-ft course and walk as far as possible without breaking.
- Challenge yourself to keep moving on the flutter kicks for the entire minute.
- If you are unable to walk on your hands or you know you will struggle with the volume, reduce the distance of the walk, give yourself 1 minute to walk as far as you can, or scale to 50 alternating shoulder taps.
CrossFit - Thu, Apr 24
Warm-up
1:00 Erg (conversation pace)
10 leg swings/leg (forward and backward)
10 push-ups to downward dog
20 mountain climbers
10 shoulder presses (empty barbell)
10 jumping squats
20 jumping jacks
10 push presses (empty barbell)
10 walking lunges
10 push jerks (empty barbell)
Metcon (Weight)
On a 16:00 clock:
0:00-10:00:
Min 1: Erg
Min 2: rest
10:00-16:00:
Build to a heavy 3-rep shoulder-to-overhead
Stimulus & Goals
- Sprint efforts on the Erg.
- Aim for 7-15+ calories in each interval.
- 3-4 shoulder-to-overhead attempts with :60-:90 rest between.
Strategy
- Treat these as two separate tests. Don’t pace the erg in anticipation of the lift. The challenge is to go into the lift under fatigue.
- If possible, take the barbell out of a rack. Otherwise, you may be limited by the clean.
Skills
4 sets:
Handstand walk (100 ft)
1:00 flutter kicks
– Rest 2:00 between sets.
Notes
- Set up a 100-ft course and walk as far as possible without breaking.
- Challenge yourself to keep moving on the flutter kicks for the entire minute.
- If you are unable to walk on your hands or you know you will struggle with the volume, reduce the distance of the walk, give yourself 1 minute to walk as far as you can, or scale to 50 alternating shoulder taps.
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.
