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 - Mon, Feb 16Warm-up2 sets:
10 burpees
10 alternating Spiderman stretches
10 alternating scorpion stretches
5 push-ups to downward dog
10 alternating plank reach-throughs
1 set:
10 deadlifts
5 jumping pull-ups
1 set:
10 clean pulls
5 pull-ups
Lucky Six (Time)7 rounds for time:
7 deadlifts (47/70 kg)
5 hang power cleans
3 bar muscle-ups
Stimulus & Goals
- 8:00-13:00.
- Deadlifts in under :30; unbroken reps.
- Hang power cleans in under :30; unbroken reps.
- Bar muscle-ups in :45 or less.
- Open prep focus + hanging onto the barbell for a higher-volume workout.
Strategy
- Aim to go unbroken through each movement and then take your rest between movements. If you can pick up the pace, do it, but don’t sacrifice maintaining unbroken reps.
Accessory10 sets:
:30 max-reps strict handstand push-ups
1:00 rest
Stimulus & Goals
- Maintain consistent set sizes.
- Avoid pushing to failure.
Strategy
- Hold back on your effort in the first set. Prioritize increasing your set size vs. pushing to failure early on.
- Build your gymnastic pressing endurance and your awareness of your ability with this movement.
CrossFit - Mon, Feb 16
Warm-up
2 sets:
10 burpees
10 alternating Spiderman stretches
10 alternating scorpion stretches
5 push-ups to downward dog
10 alternating plank reach-throughs
1 set:
10 deadlifts
5 jumping pull-ups
1 set:
10 clean pulls
5 pull-ups
Lucky Six (Time)
7 rounds for time:
7 deadlifts (47/70 kg)
5 hang power cleans
3 bar muscle-ups
Stimulus & Goals
- 8:00-13:00.
- Deadlifts in under :30; unbroken reps.
- Hang power cleans in under :30; unbroken reps.
- Bar muscle-ups in :45 or less.
- Open prep focus + hanging onto the barbell for a higher-volume workout.
Strategy
- Aim to go unbroken through each movement and then take your rest between movements. If you can pick up the pace, do it, but don’t sacrifice maintaining unbroken reps.
Accessory
10 sets:
:30 max-reps strict handstand push-ups
1:00 rest
Stimulus & Goals
- Maintain consistent set sizes.
- Avoid pushing to failure.
Strategy
- Hold back on your effort in the first set. Prioritize increasing your set size vs. pushing to failure early on.
- Build your gymnastic pressing endurance and your awareness of your ability with this movement.
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.
