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 - Fri, Sep 19Warm-up4 sets:
:40 bike (easy)
:20 bike (fast)
1 set:
:30 alternating scorpion stretches
:30 alternating elbow-to-instep
:30 shoo-the-turtles
10 squat-to-stands
1 set:
5-8 hang muscle cleans
5-8 tall power cleans
5 hang power cleans
5 power cleans
– Use an empty barbell.
SkillsEvery 2:00 for 10 rounds:
1 power clean
2 hang power cleans
8/10-calorie bike
Stimulus & Goals
- Score is the heaviest load lifted for the complex.
- Athlete’s choice of load.
Strategy
- Treat the bike as a separate part of the workout. Prioritize a heavier load with the lifting components rather than rushing through the round.
Double Fun (Time)6 rounds for time:
200-meter run
12 box jump-overs (61/76 cm)
Stimulus & Goals
- 10:00-15:00.
- Run efforts in 1:15 or less.
- Box jump-overs in 1:15 or less.
Strategy
- Push the pace on each run.
- Take your time on each box jump-over and ensure you get from one side to the other safely and efficiently.
CrossFit - Fri, Sep 19
Warm-up
4 sets:
:40 bike (easy)
:20 bike (fast)
1 set:
:30 alternating scorpion stretches
:30 alternating elbow-to-instep
:30 shoo-the-turtles
10 squat-to-stands
1 set:
5-8 hang muscle cleans
5-8 tall power cleans
5 hang power cleans
5 power cleans
– Use an empty barbell.
Skills
Every 2:00 for 10 rounds:
1 power clean
2 hang power cleans
8/10-calorie bike
Stimulus & Goals
- Score is the heaviest load lifted for the complex.
- Athlete’s choice of load.
Strategy
- Treat the bike as a separate part of the workout. Prioritize a heavier load with the lifting components rather than rushing through the round.
Double Fun (Time)
6 rounds for time:
200-meter run
12 box jump-overs (61/76 cm)
Stimulus & Goals
- 10:00-15:00.
- Run efforts in 1:15 or less.
- Box jump-overs in 1:15 or less.
Strategy
- Push the pace on each run.
- Take your time on each box jump-over and ensure you get from one side to the other safely and efficiently.
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.
