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, 25 MarWarm-up2 sets:
1:00 bike, row, or ski
10 alternating Spiderman stretches
10 alternating scorpion stretches
5 push-ups to down dog
10 alternating plank reach-throughs
1 set:
:30 jump rope
5 jumping pull-ups
1 set:
:30 jump rope
5 pull-ups
Dumb and Dumbber (Time)For time:
2-4-6-8-10
Bar muscle-ups
60-50-40-30-20
Double-unders
Notes
Stimulus & Goals
- 6:00-10:00.
- High-skill movement Open prep with an emphasis on movement efficiency and rest management.
- Double-unders in 1:30 or less for the first round; advanced athletes could finish this set in less than 1:00.
Strategy
- Push for unbroken bar muscle-ups early in the workout. If necessary, take 1-2 breaks in the larger sets to manage muscular fatigue and avoid failure.
- Breathe on the double-unders, and prepare yourself for your next set of bar muscle-ups
Accessory2 rounds for time: in teams of 2 - share as you want
50/60-cal bike
Double-DB walking lunges (150 ft) (35/50 lb)
20 wall walks
– Split work as needed; 1 partner works at a time.
Stimulus & Goals
- 16:00-20:00.
- Aim to complete a single round in 10:00 or less.
- If you want to perform the partner variation, check the affiliate class plan.
Strategy
- Find a smooth and steady pace on the bike.
- Take a few deep breaths before picking up the dumbbells.
- When you get the dumbbells overhead, lunge as far as you can before putting them down. Take one more step than you want to.
CrossFit - Wed, 25 Mar
Warm-up
2 sets:
1:00 bike, row, or ski
10 alternating Spiderman stretches
10 alternating scorpion stretches
5 push-ups to down dog
10 alternating plank reach-throughs
1 set:
:30 jump rope
5 jumping pull-ups
1 set:
:30 jump rope
5 pull-ups
Dumb and Dumbber (Time)
For time:
2-4-6-8-10
Bar muscle-ups
60-50-40-30-20
Double-unders
Notes
Stimulus & Goals
- 6:00-10:00.
- High-skill movement Open prep with an emphasis on movement efficiency and rest management.
- Double-unders in 1:30 or less for the first round; advanced athletes could finish this set in less than 1:00.
Strategy
- Push for unbroken bar muscle-ups early in the workout. If necessary, take 1-2 breaks in the larger sets to manage muscular fatigue and avoid failure.
- Breathe on the double-unders, and prepare yourself for your next set of bar muscle-ups
Accessory
2 rounds for time: in teams of 2 - share as you want
50/60-cal bike
Double-DB walking lunges (150 ft) (35/50 lb)
20 wall walks
– Split work as needed; 1 partner works at a time.
Stimulus & Goals
- 16:00-20:00.
- Aim to complete a single round in 10:00 or less.
- If you want to perform the partner variation, check the affiliate class plan.
Strategy
- Find a smooth and steady pace on the bike.
- Take a few deep breaths before picking up the dumbbells.
- When you get the dumbbells overhead, lunge as far as you can before putting them down. Take one more step than you want to.
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.
