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 4Warm-upJunk yard Dog
WeightliftingFor load:
clean
5 reps x 4 sets at 50-60%
4 reps x 3 sets at 60-70%
Notes
- Welcome to week one of this year’s first Strength I cycle. For the next eight weeks, stick with Clean lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
- Use a recent one rep max to find your percentages.
Stimulus Up (AMRAP - Rounds and Reps)3 rounds:
On a 1:30 clock:
Handstand walk (15.2 m)
Max-reps knees-to-elbows
1:30 rest
On a 1:30 clock:
Handstand walk (15.2 m)
Max-reps walking lunges
1:30 rest
Stimulus & Goals
- Bodyweight couplet intervals.
- 6+ knees-to-elbows/round.
- 10+ walking lunges/round.
- Handstand walks in 1:00 or less.
- :30+ to perform max knees-to-elbows or lunges in each interval.
Strategy
- Focus on taking smaller steps to begin each handstand walk and then speed up or take bigger steps as you can.
- Don’t push to failure on the knees-to-elbows. Rest when you need to rest. Consider smaller sets with quicker breaks.
CrossFit - Wed, Feb 4
Warm-up
Junk yard Dog
Weightlifting
For load:
clean
5 reps x 4 sets at 50-60%
4 reps x 3 sets at 60-70%
Notes
- Welcome to week one of this year’s first Strength I cycle. For the next eight weeks, stick with Clean lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
- Use a recent one rep max to find your percentages.
Stimulus Up (AMRAP - Rounds and Reps)
3 rounds:
On a 1:30 clock:
Handstand walk (15.2 m)
Max-reps knees-to-elbows
1:30 rest
On a 1:30 clock:
Handstand walk (15.2 m)
Max-reps walking lunges
1:30 rest
Stimulus & Goals
- Bodyweight couplet intervals.
- 6+ knees-to-elbows/round.
- 10+ walking lunges/round.
- Handstand walks in 1:00 or less.
- :30+ to perform max knees-to-elbows or lunges in each interval.
Strategy
- Focus on taking smaller steps to begin each handstand walk and then speed up or take bigger steps as you can.
- Don’t push to failure on the knees-to-elbows. Rest when you need to rest. Consider smaller sets with quicker breaks.
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.
