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 - Mon, Feb 23Warm-up2 set:
10 up-downs
10 reverse lunges
10 scap shrugs on the pull-up bar
1 set:
10 suitcase kettlebell reverse lunges (light load)
10 burpees
10 box step-ups
10 kip swings
FRAN LIKE PREP OPEN (Time)21-15-9 reps for time:
Double-dumbbell box step-overs (35/50 lb) (20/20 in)
Chest-to-bar pull-ups
Stimulus & Goals
- 4:00-7:00.
- Pull-ups in 1-3 sets each round.
- No more than one break each round on the step-overs.
- Very grip-heavy workout.
Strategy
- Be cautious of wearing out your grip, and avoid pushing to failure. Instead, leave some in the tank and take shorter breaks between sets.
- Consider rep schemes on the pull-ups that help you manage your grip and ability to keep pushing.
StaminaEvery 5:00 x 3 rounds:
800-meter run
then…
Every 3:00 x 5 rounds:
400-meter run
Stimulus & Goals
- 800-meter runs in 3:30-4:30.
- 400-meter runs to 1:30-2:30.
- Rest with any remaining time on the clock.
Strategy
- Move at a pace you don’t normally hit and try to sustain that for several sets.
- Stay slightly more reserved on the 800-meter intervals as there’s less rest than between the 400-meter intervals.
- Use the first 400 meters to feel out where you’re at in the workout. If there’s gas in the tank, punch it on the second of 5 x 400-meter runs and try to hang on for the rest of the workout.
Modifications
Movement Substitution 800-meter run Distance, 800/1,000-meter row, 800/1,000-meter ski, 1,600/2,000-meter bike 400-meter run Distance, 400/500-meter row, 400/500-meter ski, 800/1,000-meter bike
CrossFit - Mon, Feb 23
Warm-up
2 set:
10 up-downs
10 reverse lunges
10 scap shrugs on the pull-up bar
1 set:
10 suitcase kettlebell reverse lunges (light load)
10 burpees
10 box step-ups
10 kip swings
FRAN LIKE PREP OPEN (Time)
21-15-9 reps for time:
Double-dumbbell box step-overs (35/50 lb) (20/20 in)
Chest-to-bar pull-ups
Stimulus & Goals
- 4:00-7:00.
- Pull-ups in 1-3 sets each round.
- No more than one break each round on the step-overs.
- Very grip-heavy workout.
Strategy
- Be cautious of wearing out your grip, and avoid pushing to failure. Instead, leave some in the tank and take shorter breaks between sets.
- Consider rep schemes on the pull-ups that help you manage your grip and ability to keep pushing.
Stamina
Every 5:00 x 3 rounds:
800-meter run
then…
Every 3:00 x 5 rounds:
400-meter run
Stimulus & Goals
- 800-meter runs in 3:30-4:30.
- 400-meter runs to 1:30-2:30.
- Rest with any remaining time on the clock.
Strategy
- Move at a pace you don’t normally hit and try to sustain that for several sets.
- Stay slightly more reserved on the 800-meter intervals as there’s less rest than between the 400-meter intervals.
- Use the first 400 meters to feel out where you’re at in the workout. If there’s gas in the tank, punch it on the second of 5 x 400-meter runs and try to hang on for the rest of the workout.
Modifications
| Movement | Substitution |
|---|---|
| 800-meter run | Distance, 800/1,000-meter row, 800/1,000-meter ski, 1,600/2,000-meter bike |
| 400-meter run | Distance, 400/500-meter row, 400/500-meter ski, 800/1,000-meter bike |
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.
