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 24Warm-up3 sets:
:30 wide-grip banded pull-downs
:30 PVC pass-throughs
:30 kettlebell deadlifts
– Build in load on the deadlifts.
1 set:
10 handstand shoulder taps (stomach-to-wall)
20 mountain climbers
10 single-arm Russian kettlebell swings/arm
10 handstand hip taps (back-to-wall)
20 mountain climbers
10 kettlebell swings
2:00 handstand walk practice
Max Min why Not? (AMRAP - Rounds and Reps)4 x AMRAP 3:
200-meter run
Handstand walk (50 ft)
Max kettlebell swings (35/53 lb)
– Rest 1:00 between AMRAPs.
Stimulus & Goals
- Run efforts in :45-1:15.
- Handstand walk in 1:00 or less.
- :30-1:00 for kettlebell swings; 1-2 sets.
Strategy
- Push the pace on the run and practice completing the handstand walks with an elevated heart rate and out of breath.
- Breathe on the kettlebell swings and try to hang on for the remaining time.
AccessoryEvery 3:00 for 5 sets:
10 close-grip bench presses
:45 plank hold (on forearms)
Notes
- Increase the loading across as many sets as possible.
- Each set of bench presses should be unbroken.
- Perform each set of planks hold unbroken; however, two sets may be necessary.
CrossFit - Tue, Feb 24
Warm-up
3 sets:
:30 wide-grip banded pull-downs
:30 PVC pass-throughs
:30 kettlebell deadlifts
– Build in load on the deadlifts.
1 set:
10 handstand shoulder taps (stomach-to-wall)
20 mountain climbers
10 single-arm Russian kettlebell swings/arm
10 handstand hip taps (back-to-wall)
20 mountain climbers
10 kettlebell swings
2:00 handstand walk practice
Max Min why Not? (AMRAP - Rounds and Reps)
4 x AMRAP 3:
200-meter run
Handstand walk (50 ft)
Max kettlebell swings (35/53 lb)
– Rest 1:00 between AMRAPs.
Stimulus & Goals
- Run efforts in :45-1:15.
- Handstand walk in 1:00 or less.
- :30-1:00 for kettlebell swings; 1-2 sets.
Strategy
- Push the pace on the run and practice completing the handstand walks with an elevated heart rate and out of breath.
- Breathe on the kettlebell swings and try to hang on for the remaining time.
Accessory
Every 3:00 for 5 sets:
10 close-grip bench presses
:45 plank hold (on forearms)
Notes
- Increase the loading across as many sets as possible.
- Each set of bench presses should be unbroken.
- Perform each set of planks hold unbroken; however, two sets may be necessary.
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.
