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, 13 AprWarm-up2 sets:
5 scap pull-ups
10 kip swings
10 air squats
30 jumping jacks
2 sets:
10 reverse lunges
2-5 strict pull-ups
30 skier jacks
1 set:
8 box step-ups
4 pull-to-stands
20 mountain climbers
Affiliates? (AMRAP - Rounds and Reps)AMRAP 8:
8 box jumps (20/24 in)
1 rope climb (15/15 ft)
Stimulus & Goals
- 6-12 rounds for most; closer to 14 for advanced athletes.
- Box jumps in :20-:40.
- Rope climb in under :40, including rest and transitions.
- Complimentary movements, low-volume rep schemes, and a short time domain to maximize intensity.
Strategy
- If you completed the Open Workout on Friday, use this session as a way to get your body moving and blood flowing. Focus on smooth transitions and correct movement patterns.
- If you did not complete the Open Workout, treat this session as a normal day.
MetconFor time:
800-meter run
Handstand walk (150 ft)
30 Russian kettlebell swings (53/70 lb)
400-meter run
30 strict handstand push-ups
30 Russian kettlebell swings
200-meter run
30 hand-release push-ups
30 Russian kettlebell swings
Stimulus & Goals
- 14:00-22:00.
- Expect this effort to challenge upper-body stamina in a fatigued state.
- Complete the 800-meter run in 5:30 or faster.
- Moderate-to-heavy kettlebell; 2 sets or less.
- Handstand walk, strict handstand push-ups, and hand-release push-ups in 3:00 or less.
Strategy
- Push the pace on the runs, knowing you will slow down on the pressing movements.
- Hang on to the kettlebell for unbroken reps if possible.
- Push your stamina on the pressing movements. If you hit failure, so be it. This is an opportunity to find your limits.
Modifications
Movement Substitution Run Distance, machine substitutions Russian kettlebell swings Load, kettlebell deadlifts, GHD hip extensions Handstand walk Distance, timed attempt, 30-40 shoulder taps against a wall, bear crawl Strict handstand push-ups Reps, 10 negative handstand push-ups, pike push-ups, dumbbell shoulder presses Hand-release push-ups Reps, hand-release push-ups from the knees, push-ups with hands elevated on a box (no hand-release)
CrossFit - Mon, 13 Apr
Warm-up
2 sets:
5 scap pull-ups
10 kip swings
10 air squats
30 jumping jacks
2 sets:
10 reverse lunges
2-5 strict pull-ups
30 skier jacks
1 set:
8 box step-ups
4 pull-to-stands
20 mountain climbers
Affiliates? (AMRAP - Rounds and Reps)
AMRAP 8:
8 box jumps (20/24 in)
1 rope climb (15/15 ft)
Stimulus & Goals
- 6-12 rounds for most; closer to 14 for advanced athletes.
- Box jumps in :20-:40.
- Rope climb in under :40, including rest and transitions.
- Complimentary movements, low-volume rep schemes, and a short time domain to maximize intensity.
Strategy
- If you completed the Open Workout on Friday, use this session as a way to get your body moving and blood flowing. Focus on smooth transitions and correct movement patterns.
- If you did not complete the Open Workout, treat this session as a normal day.
Metcon
For time:
800-meter run
Handstand walk (150 ft)
30 Russian kettlebell swings (53/70 lb)
400-meter run
30 strict handstand push-ups
30 Russian kettlebell swings
200-meter run
30 hand-release push-ups
30 Russian kettlebell swings
Stimulus & Goals
- 14:00-22:00.
- Expect this effort to challenge upper-body stamina in a fatigued state.
- Complete the 800-meter run in 5:30 or faster.
- Moderate-to-heavy kettlebell; 2 sets or less.
- Handstand walk, strict handstand push-ups, and hand-release push-ups in 3:00 or less.
Strategy
- Push the pace on the runs, knowing you will slow down on the pressing movements.
- Hang on to the kettlebell for unbroken reps if possible.
- Push your stamina on the pressing movements. If you hit failure, so be it. This is an opportunity to find your limits.
Modifications
| Movement | Substitution |
|---|---|
| Run | Distance, machine substitutions |
| Russian kettlebell swings | Load, kettlebell deadlifts, GHD hip extensions |
| Handstand walk | Distance, timed attempt, 30-40 shoulder taps against a wall, bear crawl |
| Strict handstand push-ups | Reps, 10 negative handstand push-ups, pike push-ups, dumbbell shoulder presses |
| Hand-release push-ups | Reps, hand-release push-ups from the knees, push-ups with hands elevated on a box (no hand-release) |
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.
