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, Feb 6Warm-upTabata
Jumping Jack
Air Squat
Hollow Rock
Downward Dog to push-ups
Party time (Time)For time in teams of two: Run together or Share an Erg
400-meter run
70 dumbbell bench presses (35/50 lbs)
400-meter run
70 ring push-ups
400-meter run
70 hand-release push-ups
400-m run
Stimulus & Goals
- 15:00-22:00.
- Challenge upper-body pushing stamina with an elevated heart rate from the run.
- Dumbbell bench presses in under 5:00; set of 15-20 reps to start.
- Ring push-ups and hand release push-ups each in under 4:00.
- Run efforts in under 2:30.
Strategy
- Manage your reps early in the effort. Perform consistent sets of reps with minimal rest between sets. Don’t push to failure too soon.
- Push the pace of each run, but only move as quickly as you can get right to work on the pressing movements.
STRENGTH5 sets:
Front-rack walking lunge (15.2 m)
Notes
- Start on the lighter side and increase across as many sets as possible using the heaviest weight possible to safely perform the 50-ft effort.
- Rest 2-3 minutes between attempts.
- Challenge yourself by experimenting with different objects (dumbbells, kettlebells, a barbell, a sandbag, D-ball, etc.).
CrossFit - Fri, Feb 6
Warm-up
Tabata
Jumping Jack
Air Squat
Hollow Rock
Downward Dog to push-ups
Party time (Time)
For time in teams of two: Run together or Share an Erg
400-meter run
70 dumbbell bench presses (35/50 lbs)
400-meter run
70 ring push-ups
400-meter run
70 hand-release push-ups
400-m run
Stimulus & Goals
- 15:00-22:00.
- Challenge upper-body pushing stamina with an elevated heart rate from the run.
- Dumbbell bench presses in under 5:00; set of 15-20 reps to start.
- Ring push-ups and hand release push-ups each in under 4:00.
- Run efforts in under 2:30.
Strategy
- Manage your reps early in the effort. Perform consistent sets of reps with minimal rest between sets. Don’t push to failure too soon.
- Push the pace of each run, but only move as quickly as you can get right to work on the pressing movements.
STRENGTH
5 sets:
Front-rack walking lunge (15.2 m)
Notes
- Start on the lighter side and increase across as many sets as possible using the heaviest weight possible to safely perform the 50-ft effort.
- Rest 2-3 minutes between attempts.
- Challenge yourself by experimenting with different objects (dumbbells, kettlebells, a barbell, a sandbag, D-ball, etc.).
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.
