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, Aug 6Warm-up1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
:30 jumping jacks
1 set:
10 single-leg toe touches/leg
20 alternating reverse lunges
:30 mountain climbers
Option (Time)For time:
15-12-9-6-3
Box jumps (61/76 cm)
10-8-6-4-2
Overhead squats (47/70 kg)
Stimulus & Goals
- 4:00-8:00.
- High box jumps that offer a challenge but still allow for consistent movement.
- Moderate-to-heavy overhead squats in 1-2 sets.
- Lower-body fatigue from the squats will make the box jumps more challenging.
Strategy
- Pace yourself on the box jumps. Prepare yourself for the leg fatigue that comes with the higher jump and for your legs to feel a little wobbly as you get the barbell overhead.
- If possible, squat snatch the first overhead squat.
Accessory3 sets for quality:
10 dumbbell windmills/arm
20 Good Mornings with EB
:30 Plank hold
Notes
- Use a dumbbell load that allows you to perform 10 unbroken windmills before resting.
CrossFit - Wed, Aug 6
Warm-up
1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
:30 jumping jacks
1 set:
10 single-leg toe touches/leg
20 alternating reverse lunges
:30 mountain climbers
Option (Time)
For time:
15-12-9-6-3
Box jumps (61/76 cm)
10-8-6-4-2
Overhead squats (47/70 kg)
Stimulus & Goals
- 4:00-8:00.
- High box jumps that offer a challenge but still allow for consistent movement.
- Moderate-to-heavy overhead squats in 1-2 sets.
- Lower-body fatigue from the squats will make the box jumps more challenging.
Strategy
- Pace yourself on the box jumps. Prepare yourself for the leg fatigue that comes with the higher jump and for your legs to feel a little wobbly as you get the barbell overhead.
- If possible, squat snatch the first overhead squat.
Accessory
3 sets for quality:
10 dumbbell windmills/arm
20 Good Mornings with EB
:30 Plank hold
Notes
- Use a dumbbell load that allows you to perform 10 unbroken windmills before resting.
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.
