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, 26 MarWarm-up1 set:
5 inchworms + 1 push-up
20 high knees
100-meter run
1 set:
10 alternating Spiderman stretches
20 butt kickers
100-meter run
1 set:
:15 Samson stretch/leg
:15 squat hold
100-meter run
1 set:
:30 plank-ups
– Rest :10
:30 burpees
3 sets:
20 alternating shoulder taps
– Increase difficulty across each set.
– Rest 1:00-1:30 between sets.
EMOM 5:
:10-:20 handstand hold practice
– Rest the remainder of the minute.
Funky Times (AMRAP - Rounds and Reps)2 sets:
AMRAP 3:
100-meter run
10 pull-ups
Right into..
AMRAP 3:
Freestanding handstand hold
– Rest 2:00 between sets.
– Every second of the handstand hold is a rep.
Stimulus & Goals
- Total workout is 14:00, including the rest.
- 2-3+ rounds on the first AMRAP.
- :30-1:00+ on the handstand hold.
Strategy
- Push the pace on the first AMRAP. Aim to go unbroken on the pull-ups and run hard.
- Control your breathing on the handstand hold and focus on pressing into the floor while keeping your midline tight.
Modifications
Movement Substitution Run Distance, 250-m C2 bike, 125-m row or ski, 350-m Air bike Pull-ups Reps, jumping pull-ups Freestanding handstand hold Handstand hold on the wall, pike handstand hold, feet-elevated plank, plank from the knees
Body ArmorAMRAP 8:
15 wallball sit-ups
:30 plank hold (forearms)
CrossFit - Thu, 26 Mar
Warm-up
1 set:
5 inchworms + 1 push-up
20 high knees
100-meter run
1 set:
10 alternating Spiderman stretches
20 butt kickers
100-meter run
1 set:
:15 Samson stretch/leg
:15 squat hold
100-meter run
1 set:
:30 plank-ups
– Rest :10
:30 burpees
3 sets:
20 alternating shoulder taps
– Increase difficulty across each set.
– Rest 1:00-1:30 between sets.
EMOM 5:
:10-:20 handstand hold practice
– Rest the remainder of the minute.
Funky Times (AMRAP - Rounds and Reps)
2 sets:
AMRAP 3:
100-meter run
10 pull-ups
Right into..
AMRAP 3:
Freestanding handstand hold
– Rest 2:00 between sets.
– Every second of the handstand hold is a rep.
Stimulus & Goals
- Total workout is 14:00, including the rest.
- 2-3+ rounds on the first AMRAP.
- :30-1:00+ on the handstand hold.
Strategy
- Push the pace on the first AMRAP. Aim to go unbroken on the pull-ups and run hard.
- Control your breathing on the handstand hold and focus on pressing into the floor while keeping your midline tight.
Modifications
| Movement | Substitution |
|---|---|
| Run | Distance, 250-m C2 bike, 125-m row or ski, 350-m Air bike |
| Pull-ups | Reps, jumping pull-ups |
| Freestanding handstand hold | Handstand hold on the wall, pike handstand hold, feet-elevated plank, plank from the knees |
Body Armor
AMRAP 8:
15 wallball sit-ups
:30 plank hold (forearms)
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.
