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, 22 AprWarm-up2 sets:
Soldier kicks
Alternating quad stretch
High knees
Butt kickers
Alternating walking lunges
Broad jumps
Skip for distance
– Perform 25 ft down and back for each movement.
into 10 burpees
INFERNO (Time)4 rounds for time:
800-meter run
– Rest 3:00 between rounds.
Stimulus & Goals
- 2:30-5:00 for each run.
- Less rest than work for most athletes.
- Score is the total time to complete all 4 rounds.
Strategy
- Today you’ll perform 4 running intervals. Push each run as hard as your capacity allows.
- With the 3-minute rest between each run, you have plenty of time to recover and prepare for the next effort. The rest will make this workout more challenging because you can hit each interval at roughly the same effort.
- Advanced athletes should push the pace from the first interval and hang on. Less experienced athletes should feel out the first interval and increase their pace across as many of the efforts as possible.
Modifications
Movement Substitution Run Distance, 800/1,000-m row or ski, 1,600/2,000-m C2 bike, 1,750/2,500-m Assault or Echo bike
WeightliftingEMOM 10:
3 touch-and-go squat snatches
Notes
- Use this session to work on barbell cycling. Focus on moving quickly through your reps and completing the set of 3 in 10 seconds or less.
- Do not increase load if the repetitions are sloppy (i.e., early arm bend, lack of hip extension, pausing at the hips on the return, etc.).
CrossFit - Wed, 22 Apr
Warm-up
2 sets:
Soldier kicks
Alternating quad stretch
High knees
Butt kickers
Alternating walking lunges
Broad jumps
Skip for distance
– Perform 25 ft down and back for each movement.
into 10 burpees
INFERNO (Time)
4 rounds for time:
800-meter run
– Rest 3:00 between rounds.
Stimulus & Goals
- 2:30-5:00 for each run.
- Less rest than work for most athletes.
- Score is the total time to complete all 4 rounds.
Strategy
- Today you’ll perform 4 running intervals. Push each run as hard as your capacity allows.
- With the 3-minute rest between each run, you have plenty of time to recover and prepare for the next effort. The rest will make this workout more challenging because you can hit each interval at roughly the same effort.
- Advanced athletes should push the pace from the first interval and hang on. Less experienced athletes should feel out the first interval and increase their pace across as many of the efforts as possible.
Modifications
| Movement | Substitution |
|---|---|
| Run | Distance, 800/1,000-m row or ski, 1,600/2,000-m C2 bike, 1,750/2,500-m Assault or Echo bike |
Weightlifting
EMOM 10:
3 touch-and-go squat snatches
Notes
- Use this session to work on barbell cycling. Focus on moving quickly through your reps and completing the set of 3 in 10 seconds or less.
- Do not increase load if the repetitions are sloppy (i.e., early arm bend, lack of hip extension, pausing at the hips on the return, 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.
