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 - Thu, Feb 19Warm-up1 set:
50 mountain climbers
10 Kang squats (unloaded)
10 Cossack squats
10 scorpions
10 push-ups
1 set:
10 Samson stretches
10 reps counterbalance plate squats
10 up-downs
10 alternating single-dumbbell deadlifts
10 alternating lunges
:30 lateral hops
Big Fight (AMRAP - Rounds and Reps)AMRAP 9:
12 alternating hang dumbbell snatches (35/50 lb)
6 single-arm dumbbell overhead squats, left
6 single-arm dumbbell overhead squats, right
12 lateral jumps over the dumbbell
Stimulus & Goals
- 3+ rounds.
- Hang dumbbell snatches in 1:00 or less.
- Dumbbell overhead squats in :30 or less/arm.
- Lateral jumps over the dumbbell in :45 or less.
Strategy
- Keep the dumbbell overhead after the snatches to go right into the overhead squats.
- Pay attention to your footwork on the lateral hops.
PowerliftingFor load:
Deadlift
1-1-1-1-1-1-1
Notes
- Welcome to week three of four in our Strength II Deadlift cycle.
- Your goal is to find a heavy single deadlift. This may not be a 1-rep-max, but find your heavy 1-rep lift for the day.
- The last set should be the heaviest.
- Perform a new set every 3:00.
CrossFit - Thu, Feb 19
Warm-up
1 set:
50 mountain climbers
10 Kang squats (unloaded)
10 Cossack squats
10 scorpions
10 push-ups
1 set:
10 Samson stretches
10 reps counterbalance plate squats
10 up-downs
10 alternating single-dumbbell deadlifts
10 alternating lunges
:30 lateral hops
Big Fight (AMRAP - Rounds and Reps)
AMRAP 9:
12 alternating hang dumbbell snatches (35/50 lb)
6 single-arm dumbbell overhead squats, left
6 single-arm dumbbell overhead squats, right
12 lateral jumps over the dumbbell
Stimulus & Goals
- 3+ rounds.
- Hang dumbbell snatches in 1:00 or less.
- Dumbbell overhead squats in :30 or less/arm.
- Lateral jumps over the dumbbell in :45 or less.
Strategy
- Keep the dumbbell overhead after the snatches to go right into the overhead squats.
- Pay attention to your footwork on the lateral hops.
Powerlifting
For load:
Deadlift
1-1-1-1-1-1-1
Notes
- Welcome to week three of four in our Strength II Deadlift cycle.
- Your goal is to find a heavy single deadlift. This may not be a 1-rep-max, but find your heavy 1-rep lift for the day.
- The last set should be the heaviest.
- Perform a new set every 3:00.
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.
