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 - Fri, Feb 20Warm-up1 set:
1:00 row (easy pace)
10 weighted med-ball sit-ups with straight legs
10 hanging knee raises
20 up-downs
1 set:
1:00 row (moderate pace)
10 burpees
10 knees-to-armpits
Burn time (Time)2 rounds for time:
40/50-calorie row
40 burpees
30 knees-to-elbows
Stimulus & Goals
- Sub 18:00.
- Row in 2:30 or less.
- Continuous movement through the burpees; 4:00 or less.
- Knees to elbows in sets of 5+; 2:30 or less
Strategy
- This workout is not won on the rower. So, pick a comfortable pace that you can maintain and get right to work on the other two movements.
- Manage your reps on the knees-to-elbows. Consider smaller sets and quicker breaks.
STRENGTH7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.
Notes
- Increase loading across as many sets as possible, but perform the same weight for multiple sets if needed to maintain sound mechanics.
- Use a dumbbell, a med ball, a vest, or a weight belt to add weight to the pull-ups.
- If you are unable to perform a pull-up, find the smallest assistance band possible that allows you to perform three smooth and controlled reps.
CrossFit - Fri, Feb 20
Warm-up
1 set:
1:00 row (easy pace)
10 weighted med-ball sit-ups with straight legs
10 hanging knee raises
20 up-downs
1 set:
1:00 row (moderate pace)
10 burpees
10 knees-to-armpits
Burn time (Time)
2 rounds for time:
40/50-calorie row
40 burpees
30 knees-to-elbows
Stimulus & Goals
- Sub 18:00.
- Row in 2:30 or less.
- Continuous movement through the burpees; 4:00 or less.
- Knees to elbows in sets of 5+; 2:30 or less
Strategy
- This workout is not won on the rower. So, pick a comfortable pace that you can maintain and get right to work on the other two movements.
- Manage your reps on the knees-to-elbows. Consider smaller sets and quicker breaks.
STRENGTH
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.
Notes
- Increase loading across as many sets as possible, but perform the same weight for multiple sets if needed to maintain sound mechanics.
- Use a dumbbell, a med ball, a vest, or a weight belt to add weight to the pull-ups.
- If you are unable to perform a pull-up, find the smallest assistance band possible that allows you to perform three smooth and controlled reps.
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.
