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, Jul 9Warm-up2 sets:
:30 jumping jacks
:30 push-ups
:30 alternating single-leg toe touches
:30 feet-elevated shoulder taps
– Rest :10 between sets.
1 set:
10 deadlifts (empty bar)
:20 handstand hold
1 set:
10 deadlifts (loading up)
5-10 handstand push-ups
1 set:
10 deadlifts (working weight)
5-10 handstand push-ups
Diane (Time)21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-UpsStimulus & Goals
- Sub-10:00; advanced athletes may finish sub-3:00.
- Moderate deadlift load.
- Complete first round (both sets of 21) by 4:00.
Strategy
- Unless you plan on going unbroken throughout the workout, perform sustainable sets through the round of 21. That round of 21 can be a trap and is less important in comparison to the rounds of 15 and 9.
- Plan to do fewer sets with each new round. You could plan for 3 sets in the round of 21, 2 sets in the round of 15, and 1 set in the round of 9.
Stamina5 sets for max calories:
3:00 air bike
– Rest 1:00 between sets.
Notes
- 30-50 calories each set.
- Consistent paces across the 3-minute effort.
- Build stamina and conditioning.
- Increase your pace with each effort; sets 4 and 5 should be at a pace that is challenging to hold for the entire 3 minutes.
- Keep your chest high and push/pull with your arms and legs.
CrossFit - Wed, Jul 9
Warm-up
2 sets:
:30 jumping jacks
:30 push-ups
:30 alternating single-leg toe touches
:30 feet-elevated shoulder taps
– Rest :10 between sets.
1 set:
10 deadlifts (empty bar)
:20 handstand hold
1 set:
10 deadlifts (loading up)
5-10 handstand push-ups
1 set:
10 deadlifts (working weight)
5-10 handstand push-ups
Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
Deadlifts (225/155 lb)
Handstand Push-Ups
Stimulus & Goals
- Sub-10:00; advanced athletes may finish sub-3:00.
- Moderate deadlift load.
- Complete first round (both sets of 21) by 4:00.
Strategy
- Unless you plan on going unbroken throughout the workout, perform sustainable sets through the round of 21. That round of 21 can be a trap and is less important in comparison to the rounds of 15 and 9.
- Plan to do fewer sets with each new round. You could plan for 3 sets in the round of 21, 2 sets in the round of 15, and 1 set in the round of 9.
Stamina
5 sets for max calories:
3:00 air bike
– Rest 1:00 between sets.
Notes
- 30-50 calories each set.
- Consistent paces across the 3-minute effort.
- Build stamina and conditioning.
- Increase your pace with each effort; sets 4 and 5 should be at a pace that is challenging to hold for the entire 3 minutes.
- Keep your chest high and push/pull with your arms and legs.
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.
