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, Jul 2Warm-up1 set of
1: jump rope
10 weighted med-ball AbMat sit-ups
10 hanging knee raises
20 alternating lunges
1 set:
1:00 jump rope
10 sit-ups
10 up-downs
10 knees-to-armpits
10 up-downs
teamtime (Time)For time with a partner:
60 synchronized DB sit-ups
80/120 calories
60 toes-to-bars
56/80 calories
60 synchronized strict knees-to-elbows
42/60 calories
– Use any machine for calories.
Stimulus & Goals
- 20:00 or less.
- Athlete’s choice of machine for calories.
- Partners’ knees must touch their elbows at the same time for the synchronized reps to count.
Strategy
- Move through the synchronized movements only as fast as the slowest partner.
- Push the pace on the machine. Remember, one partner works and the other rests on the calories and the toes-to-bars. Keep these sets fast and rotate if the set is slowing down.
SkillsJump Walk
Every 3:00 for 5 rounds:
50 double-unders
Handstand walk (7.6 m)
– Rest the remainder of each round.
– Score is the slowest round.
Notes
- Double-unders in 30-60 seconds. Use a heavy rope if you have the option.
- Handstand walk in 1-3 attempts; scale if needed.
- At least 1 minute of rest each round.
- Begin each set of handstand walks with smaller steps. Once you get moving and build confidence, you can move more quickly and take bigger steps.
- Relax your arms and upper body when you are performing the double-unders.
CrossFit - Wed, Jul 2
Warm-up
1 set of
1: jump rope
10 weighted med-ball AbMat sit-ups
10 hanging knee raises
20 alternating lunges
1 set:
1:00 jump rope
10 sit-ups
10 up-downs
10 knees-to-armpits
10 up-downs
teamtime (Time)
For time with a partner:
60 synchronized DB sit-ups
80/120 calories
60 toes-to-bars
56/80 calories
60 synchronized strict knees-to-elbows
42/60 calories
– Use any machine for calories.
Stimulus & Goals
- 20:00 or less.
- Athlete’s choice of machine for calories.
- Partners’ knees must touch their elbows at the same time for the synchronized reps to count.
Strategy
- Move through the synchronized movements only as fast as the slowest partner.
- Push the pace on the machine. Remember, one partner works and the other rests on the calories and the toes-to-bars. Keep these sets fast and rotate if the set is slowing down.
Skills
Jump Walk
Every 3:00 for 5 rounds:
50 double-unders
Handstand walk (7.6 m)
– Rest the remainder of each round.
– Score is the slowest round.
Notes
- Double-unders in 30-60 seconds. Use a heavy rope if you have the option.
- Handstand walk in 1-3 attempts; scale if needed.
- At least 1 minute of rest each round.
- Begin each set of handstand walks with smaller steps. Once you get moving and build confidence, you can move more quickly and take bigger steps.
- Relax your arms and upper body when you are performing the double-unders.
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.
