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 - Mon, 27 AprWarm-up2 sets:
10 burpees
10 alternating Spiderman stretches
10 push-ups to downward dog
200-meter run
1 set:
10 good mornings
10 single-arm kettlebell swings/arm
Tom CRUISE (Time)3 rounds for time:
400-meter run
30 kettlebell snatches (35/53 lb)
20 kettlebell swings (35/53 lb)
Stimulus & Goals
- 10:00-14:00.
- Intentional grip and posterior chain interference.
Strategy
- Go hard on the run efforts.
- Switch hands on the snatches as needed.
- Go unbroken for as long as possible.
Modifications
Movement Substitution Run Distance, substitutions Kettlebell snatches Load, reps, kettlebell swings, dumbbell snatches Kettlebell swings Load, reps, Russian kettlebell swings, kettlebell deadlifts
STRENGTH5 sets:
10 weighted dips
50-meter dumbbell farmers carry
Notes
- Build to a heavy set of 10 dips, resting as needed between sets.
- Use a farmers carry load that allows you to complete each effort unbroken.
CrossFit - Mon, 27 Apr
Warm-up
2 sets:
10 burpees
10 alternating Spiderman stretches
10 push-ups to downward dog
200-meter run
1 set:
10 good mornings
10 single-arm kettlebell swings/arm
Tom CRUISE (Time)
3 rounds for time:
400-meter run
30 kettlebell snatches (35/53 lb)
20 kettlebell swings (35/53 lb)
Stimulus & Goals
- 10:00-14:00.
- Intentional grip and posterior chain interference.
Strategy
- Go hard on the run efforts.
- Switch hands on the snatches as needed.
- Go unbroken for as long as possible.
Modifications
| Movement | Substitution |
|---|---|
| Run | Distance, substitutions |
| Kettlebell snatches | Load, reps, kettlebell swings, dumbbell snatches |
| Kettlebell swings | Load, reps, Russian kettlebell swings, kettlebell deadlifts |
STRENGTH
5 sets:
10 weighted dips
50-meter dumbbell farmers carry
Notes
- Build to a heavy set of 10 dips, resting as needed between sets.
- Use a farmers carry load that allows you to complete each effort unbroken.
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.
