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, 24 AprWarm-upOn a 10:00 clock:
200M rUN
5 scap pull-ups
5 kettlebell swings (light)
5 kip swings
5 kettlebell strict presses/arm (light)
5 wall squats
Tabata Cash (AMRAP - Reps)For reps:
Tabata air squats
Tabata push-ups
Tabata AbMat sit-ups
Tabata walking lunges
– Each Tabata is 8 rounds of :20 of work and :10 of rest.
Stimulus & Goals
- 256-640 reps; 8-20 reps per interval.
- Score is total reps.
- :20 of work and :10 of rest for 8 sets of each movement.
Strategy
- All-out effort at the start of each Tabata; hang on as long as possible.
- Take breaks as you need to on the push-ups, but always try to squeeze out one more rep.
AccessoryEMOM 15:
Min. 1 | :40 dumbbell Romanian deadlifts (35/50 lb)
Min. 2 | :40 hollow hold
Min. 3 | :40 banded side steps
Notes
- Finish off your core and posterior chain with 15 minutes of 40 seconds of work followed by 20 seconds of rest. During the work intervals, move with purpose and control. Take your time and feel which muscles you’re recruiting as you focus on completing the best range of motion possible. The dumbbell weight for today should be light to moderate.
CrossFit - Fri, 24 Apr
Warm-up
On a 10:00 clock:
200M rUN
5 scap pull-ups
5 kettlebell swings (light)
5 kip swings
5 kettlebell strict presses/arm (light)
5 wall squats
Tabata Cash (AMRAP - Reps)
For reps:
Tabata air squats
Tabata push-ups
Tabata AbMat sit-ups
Tabata walking lunges
– Each Tabata is 8 rounds of :20 of work and :10 of rest.
Stimulus & Goals
- 256-640 reps; 8-20 reps per interval.
- Score is total reps.
- :20 of work and :10 of rest for 8 sets of each movement.
Strategy
- All-out effort at the start of each Tabata; hang on as long as possible.
- Take breaks as you need to on the push-ups, but always try to squeeze out one more rep.
Accessory
EMOM 15:
Min. 1 | :40 dumbbell Romanian deadlifts (35/50 lb)
Min. 2 | :40 hollow hold
Min. 3 | :40 banded side steps
Notes
- Finish off your core and posterior chain with 15 minutes of 40 seconds of work followed by 20 seconds of rest. During the work intervals, move with purpose and control. Take your time and feel which muscles you’re recruiting as you focus on completing the best range of motion possible. The dumbbell weight for today should be light to moderate.
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.
