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, 15 AprWarm-up1 set:
5:00 row, bike, or ski
1 set:
:30 couch stretch/leg
:30 jump rope
:30 pigeon pose/leg
:30 jump rope
:30 inchworm walkouts
:30 jump rope
:30 plank hold
:30 jump rope
:30 sit-ups
Annie (Time)50-40-30-20-10
Double-unders
Sit-upsStimulus & Goals
- Sub-10:00; advanced athletes in sub-6:30.
- Double-unders in under 1:00 in the first two rounds.
- Last completed 250910.
Strategy
- Focus on efficient transitions in this effort. Consider how you put your rope down on the ground, where you put your AbMat, and how you move from movement to movement. Once you are able to perform all reps unbroken, transitions are the only way to progress.
Gymnastics10 sets:
Handstand walk (50 ft)
– Rest 1:00 between sets.
Notes
- Advanced athletes should try to complete each set unbroken. If you fail an attempt, go back to the start.
- Reduce the distance as needed to accommodate your ability.
STRENGTH5 sets for load:
10 close-grip bench presses
Notes
- Spend no more than 15 minutes building up to a heavy set of 10 reps.
- If you don’t have a spotter, cut back on the weight to avoid failure and maintain safety.
- Rest as needed and build to your heaviest set of 10.
CrossFit - Wed, 15 Apr
Warm-up
1 set:
5:00 row, bike, or ski
1 set:
:30 couch stretch/leg
:30 jump rope
:30 pigeon pose/leg
:30 jump rope
:30 inchworm walkouts
:30 jump rope
:30 plank hold
:30 jump rope
:30 sit-ups
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Double-unders
Sit-ups
Stimulus & Goals
- Sub-10:00; advanced athletes in sub-6:30.
- Double-unders in under 1:00 in the first two rounds.
- Last completed 250910.
Strategy
- Focus on efficient transitions in this effort. Consider how you put your rope down on the ground, where you put your AbMat, and how you move from movement to movement. Once you are able to perform all reps unbroken, transitions are the only way to progress.
Gymnastics
10 sets:
Handstand walk (50 ft)
– Rest 1:00 between sets.
Notes
- Advanced athletes should try to complete each set unbroken. If you fail an attempt, go back to the start.
- Reduce the distance as needed to accommodate your ability.
STRENGTH
5 sets for load:
10 close-grip bench presses
Notes
- Spend no more than 15 minutes building up to a heavy set of 10 reps.
- If you don’t have a spotter, cut back on the weight to avoid failure and maintain safety.
- Rest as needed and build to your heaviest set of 10.
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.
