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, Feb 18Warm-up3 sets:
20 banded pull-aparts
15 banded pass-through
10 hanging scap shrugs
1 set:
10 shoulder presses (35/45 lb)
:30 mountain climbers
Midnight Oil (Time)4 rounds for time:
500-meter row
12 shoulder presses (43/29 kgs)
Time Cap 15
Stimulus & Goals
- 12:00-16:00.
- row efforts in 2:15 or less.
- Shoulder presses in 1-2 sets, but unbroken to start.
- Press load is dependent upon the pre-workout strength.
- Mental and physical challenge.
Strategy
- Today’s workout is a sneaky upper-body pressing stamina day. Plan on these shoulder presses being a bit more challenging with an elevated heart rate.
- Push the pace of each row. Get to the bar, pick it up, and get right to work.
AccessoryEvery 3:00 for 15:00:
8 dumbbell rear-foot-elevated split squats, right leg
8 dumbbell rear-foot-elevated split squats, left leg
10 barbell good mornings
Notes
- Use a pair of dumbbells for the rear-foot-elevated split squats. Find a weight that challenges you for 8 reps and stay there for all 4 sets.
- One leg may appear to be weaker than the other, which is good to note for accessory training. Lower the weight and focus on a continuous drive through the weaker leg. You are not looking for failure on these reps.
- For the good mornings, using a light load or even an empty barbell is fine.
CrossFit - Wed, Feb 18
Warm-up
3 sets:
20 banded pull-aparts
15 banded pass-through
10 hanging scap shrugs
1 set:
10 shoulder presses (35/45 lb)
:30 mountain climbers
Midnight Oil (Time)
4 rounds for time:
500-meter row
12 shoulder presses (43/29 kgs)
Time Cap 15
Stimulus & Goals
- 12:00-16:00.
- row efforts in 2:15 or less.
- Shoulder presses in 1-2 sets, but unbroken to start.
- Press load is dependent upon the pre-workout strength.
- Mental and physical challenge.
Strategy
- Today’s workout is a sneaky upper-body pressing stamina day. Plan on these shoulder presses being a bit more challenging with an elevated heart rate.
- Push the pace of each row. Get to the bar, pick it up, and get right to work.
Accessory
Every 3:00 for 15:00:
8 dumbbell rear-foot-elevated split squats, right leg
8 dumbbell rear-foot-elevated split squats, left leg
10 barbell good mornings
Notes
- Use a pair of dumbbells for the rear-foot-elevated split squats. Find a weight that challenges you for 8 reps and stay there for all 4 sets.
- One leg may appear to be weaker than the other, which is good to note for accessory training. Lower the weight and focus on a continuous drive through the weaker leg. You are not looking for failure on these reps.
- For the good mornings, using a light load or even an empty barbell is fine.
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.
