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, Nov 25Warm-up ROM then Burgener Warm-Up
Lifting Day (Weight)For load:
10-8-6-4-2
Power clean
– Each set must be unbroken.
– Rest at least 3:00 between sets.
Stimulus & Goals
- Lifting day.
- Touch-and-go sets.
- Start moderate and build in load each set.
- Rest about 3:00 between sets.
- Advanced athletes should consider 60-70% for the set of 10 reps.
Strategy
- Find a weight for each set that feels manageable at the start but takes all your focus to finish.
- If you fail a set, it still counts; move on to the next set. The loading should be taxing enough that you don’t have time or energy to reattempt the weight before the next set.
- As you move through each set, add a little bit of weight to as many of the sets as possible. If you perform the same weight for multiple sets, this is ok.
Skills3 sets:
10 strict toes-to-bars
20 weighted sit-ups
:20 flutter kicks
– Rest as needed between sets.
Notes
- Focus on quality over speed. If needed, break up each movement into 2 sets.
- Scale the toes-to-bar by tucking the legs and bringing your knees up as high as possible.
CrossFit - Tue, Nov 25
Warm-up
ROM then Burgener Warm-Up
Lifting Day (Weight)
For load:
10-8-6-4-2
Power clean
– Each set must be unbroken.
– Rest at least 3:00 between sets.
Stimulus & Goals
- Lifting day.
- Touch-and-go sets.
- Start moderate and build in load each set.
- Rest about 3:00 between sets.
- Advanced athletes should consider 60-70% for the set of 10 reps.
Strategy
- Find a weight for each set that feels manageable at the start but takes all your focus to finish.
- If you fail a set, it still counts; move on to the next set. The loading should be taxing enough that you don’t have time or energy to reattempt the weight before the next set.
- As you move through each set, add a little bit of weight to as many of the sets as possible. If you perform the same weight for multiple sets, this is ok.
Skills
3 sets:
10 strict toes-to-bars
20 weighted sit-ups
:20 flutter kicks
– Rest as needed between sets.
Notes
- Focus on quality over speed. If needed, break up each movement into 2 sets.
- Scale the toes-to-bar by tucking the legs and bringing your knees up as high as possible.
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.
