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
Magnifique semaine Warm Up3 rounds of
5 inchworm push-ups
10 banded pass-throughs
15 banded pull-aparts
10 air squats
10 kip swings
5 Kipping Pull-ups
WeightliftingFor load:
Shoulder press
E2MOM for 7 rounds 1-1-1-1-1-1-1
– The final set should be the heaviest.
- Your goal is to find a heavy single shoulder press. This may not be a 1-rep-max but find your heavy 1-rep lift for the day.
Back in Summer (AMRAP - Rounds and Reps)AMRAP 12:
50-meter double-dumbbell farmers carry (35/50 lb)
100-meter run
10 chest-to-bar pull-ups
STIMULUS & GOALS
- 5-8+ rounds.
- Fast triplet with quick transitions and short breaks.
- Unbroken farmers carry every round.
- Pull-ups in 1-3 sets.
STRATEGY
- This is a great workout to practice pull-ups under fatigue. Challenge yourself to get back on the pull-up bar even when you want to rest a bit longer.
- Avoid pushing the run so much that you can’t get back on the bar.
STRETCHING1 set:
:45 scorpion stretch/side
:45 lacrosse ball upper back/side
:45 table top stretch
3 rounds of
5 inchworm push-ups
10 banded pass-throughs
15 banded pull-aparts
10 air squats
10 kip swings
5 Kipping Pull-ups
For load:
Shoulder press
E2MOM for 7 rounds 1-1-1-1-1-1-1
– The final set should be the heaviest.
- Your goal is to find a heavy single shoulder press. This may not be a 1-rep-max but find your heavy 1-rep lift for the day.
AMRAP 12:
50-meter double-dumbbell farmers carry (35/50 lb)
100-meter run
10 chest-to-bar pull-ups
STIMULUS & GOALS
- 5-8+ rounds.
- Fast triplet with quick transitions and short breaks.
- Unbroken farmers carry every round.
- Pull-ups in 1-3 sets.
STRATEGY
- This is a great workout to practice pull-ups under fatigue. Challenge yourself to get back on the pull-up bar even when you want to rest a bit longer.
- Avoid pushing the run so much that you can’t get back on the bar.
1 set:
:45 scorpion stretch/side
:45 lacrosse ball upper back/side
:45 table top stretch
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.