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 - Tue, Mar 25Warm-upTabata
EB DL
Air Squats
Ring Rows
Burpees
SkillsTake 10 mns to practice Rope Climb Technique with your coach:
- Foot practice with a Box
- Kipping for leg less
Rope Dead (Time)For time:
15-12-9-6-3 reps of:
Deadlifts (155/225 lb)
5-4-3-2-1 reps of:
Rope climbs (15/15 ft)
Stimulus & Goals
- 8:00-11:00.
- Unbroken deadlifts.
- Come off the rope at the bottom of each rope climb and get back on quickly.
Strategy
- Pace your rope climbs. Do not begin a climb unless you know you can get up and down without an issue.
- Expect this to be a grippy workout, so focus on your foot hook when climbing the rope.
SkillsEMOM 10:
2-4 bar muscle-ups
Notes
- Maintain a consistent number of bar muscle-ups throughout the entire EMOM.
- If you do not yet have bar muscle-ups, practice the most challenging pulling movement that you do have: chest-to-bar pull-ups, chin-over-bar pull-ups, or ring rows.
CrossFit - Tue, Mar 25
Warm-up
Tabata
EB DL
Air Squats
Ring Rows
Burpees
Skills
Take 10 mns to practice Rope Climb Technique with your coach:
- Foot practice with a Box
- Kipping for leg less
Rope Dead (Time)
For time:
15-12-9-6-3 reps of:
Deadlifts (155/225 lb)
5-4-3-2-1 reps of:
Rope climbs (15/15 ft)
Stimulus & Goals
- 8:00-11:00.
- Unbroken deadlifts.
- Come off the rope at the bottom of each rope climb and get back on quickly.
Strategy
- Pace your rope climbs. Do not begin a climb unless you know you can get up and down without an issue.
- Expect this to be a grippy workout, so focus on your foot hook when climbing the rope.
Skills
EMOM 10:
2-4 bar muscle-ups
Notes
- Maintain a consistent number of bar muscle-ups throughout the entire EMOM.
- If you do not yet have bar muscle-ups, practice the most challenging pulling movement that you do have: chest-to-bar pull-ups, chin-over-bar pull-ups, or ring rows.
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.
