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 - Fri, 17 AprWarm-up1 set:
:30 alternating scorpion stretches
:30 alternating elbow-to-instep
:30 shoo-the-turtles
10 squat-to-stands
1 set:
5 deadlifts
5 box step-ups
5 muscle cleans
5 up-downs
5 hang power cleans
5 box jumps
5 power cleans
5 burpee box jump-overs
– Use an empty barbell.
Finish or Not? (Time)In teams of 2
9-15-21-15-9 reps for time of:
Burpee box jump-overs (20/24 in)
Power cleans (95/135 lb)
– Complete 20/30 calories on the air bike after each round.
Notes
Stimulus & Goals
- 22:00-28:00.
- Long grind; maintain consistent pacing.
- 10+ burpees per minute.
- Quick power clean singles with minimal breaks.
- Bike in 3:00 or less.
Strategy
- Smooth and steady is the name of the game with this effort.
- Consider quick singles on the power cleans in an attempt to keep moving.
- Breathe on the bike and maintain a pace that allows you to get right to work on the burpee box jump-overs.
STRENGTH10 rounds for load:
50-meter sandbag carry
– Rest 1:00 between rounds.
– Hold the object at the stomach/chest.
Notes
- Finish each carry in less than 1 minute.
- Record the heaviest unbroken carry.
- Build up to the heaviest sandbag/object that you can successfully carry for 50 meters. If you only have one or two heavy bags/objects, use those.
- If your arms are long enough, try interlocking your fingers or grabbing the wrist of the other arm to help you hang on to the object for longer.
AccessoryAccumulate:
3:00 L-sit hold
Notes
- Perform the L-sit supporting on a pair of parallettes, hanging from a pull-up bar, or utilizing any way you can to get yourself off the ground.
- Choose a variation that allows you to hold the L-sit for at least 10 seconds and no longer than 40 seconds. Rest as needed, but pick up where you left off until you accumulate 3 minutes of work.
CrossFit - Fri, 17 Apr
Warm-up
1 set:
:30 alternating scorpion stretches
:30 alternating elbow-to-instep
:30 shoo-the-turtles
10 squat-to-stands
1 set:
5 deadlifts
5 box step-ups
5 muscle cleans
5 up-downs
5 hang power cleans
5 box jumps
5 power cleans
5 burpee box jump-overs
– Use an empty barbell.
Finish or Not? (Time)
In teams of 2
9-15-21-15-9 reps for time of:
Burpee box jump-overs (20/24 in)
Power cleans (95/135 lb)
– Complete 20/30 calories on the air bike after each round.
Notes
Stimulus & Goals
- 22:00-28:00.
- Long grind; maintain consistent pacing.
- 10+ burpees per minute.
- Quick power clean singles with minimal breaks.
- Bike in 3:00 or less.
Strategy
- Smooth and steady is the name of the game with this effort.
- Consider quick singles on the power cleans in an attempt to keep moving.
- Breathe on the bike and maintain a pace that allows you to get right to work on the burpee box jump-overs.
STRENGTH
10 rounds for load:
50-meter sandbag carry
– Rest 1:00 between rounds.
– Hold the object at the stomach/chest.
Notes
- Finish each carry in less than 1 minute.
- Record the heaviest unbroken carry.
- Build up to the heaviest sandbag/object that you can successfully carry for 50 meters. If you only have one or two heavy bags/objects, use those.
- If your arms are long enough, try interlocking your fingers or grabbing the wrist of the other arm to help you hang on to the object for longer.
Accessory
Accumulate:
3:00 L-sit hold
Notes
- Perform the L-sit supporting on a pair of parallettes, hanging from a pull-up bar, or utilizing any way you can to get yourself off the ground.
- Choose a variation that allows you to hold the L-sit for at least 10 seconds and no longer than 40 seconds. Rest as needed, but pick up where you left off until you accumulate 3 minutes of work.
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.
