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 - Tue, Feb 17Warm-up3 sets:
20 jumping jacks
10 leg swings/leg
20 walking lunge steps
100-meter jog
10 PVC pass-throughs
5 sets:
3-5 clean
– Build in load.
– Rest as needed between sets.
WeightliftingFor Load - E2MOM for 8 Rounds
2 Pause Squat Clean:
1- Mid-Chin
2- Above Knee
Increase weight every round - Start at 50% 1RM Clean
Notes
- Welcome to week three of our Strength I cycle. You can change the lift in the next eight-week cycle.
- Use a recent 1-rep-max to find your percentages.
STAMINAL (Distance)10 sets for time:
225/300-meter row
– Rest 1:00 between sets.
Stimulus & Goals
- Score your slowest round.
- Keep each interval under 1:20.
- Maintain the same pace across all intervals.
Strategy
- If you cannot complete multiple sets of the 225/300-meter distance in under 1:20, scale back the distances by 50-75 meters.
- Today’s session is about developing consistency. Ideally, you want to maintain the same pace across all distances.
CrossFit - Tue, Feb 17
Warm-up
3 sets:
20 jumping jacks
10 leg swings/leg
20 walking lunge steps
100-meter jog
10 PVC pass-throughs
5 sets:
3-5 clean
– Build in load.
– Rest as needed between sets.
Weightlifting
For Load - E2MOM for 8 Rounds
2 Pause Squat Clean:
1- Mid-Chin
2- Above Knee
Increase weight every round - Start at 50% 1RM Clean
Notes
- Welcome to week three of our Strength I cycle. You can change the lift in the next eight-week cycle.
- Use a recent 1-rep-max to find your percentages.
STAMINAL (Distance)
10 sets for time:
225/300-meter row
– Rest 1:00 between sets.
Stimulus & Goals
- Score your slowest round.
- Keep each interval under 1:20.
- Maintain the same pace across all intervals.
Strategy
- If you cannot complete multiple sets of the 225/300-meter distance in under 1:20, scale back the distances by 50-75 meters.
- Today’s session is about developing consistency. Ideally, you want to maintain the same pace across all distances.
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.
