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 10Warm-up2 sets:
:20 jumping jacks
10 alternating Cossack squats
:20 mountain climbers
10 counterbalance squats
1 set: (replace snatch by clean)
10 clean deadlifts
10 clean deadlifts to mid-thigh
10 clean deadlift and shrugs
10 muscle clean
10 hang squat clean
10 squat clean
WeightliftingFor load E2MOM for 5 Rounds
1 Clean Deadlift
1 Hang Power Clean
1 hang Squat Clean
Start at 50% of 1RM. Increase weight as long as technic is good.
Notes
Welcome to week 2 of our Strength I cycle.
Use a recent 1-rep-max to find your percentages.
Fun Games (Time)2 rounds for time of:
20/25 calories
30 single-leg squats
20/25 calories
90 step-ups (51/61 cm)
– Complete the calories on any machine.
Stimulus & Goals
- 16:00-22:00.
- This workout will challenge endurance and lower-body stamina with a variety of unilateral movements.
- Calories in under 2:00.
- Single-leg squats in under 2:00.
- Step-ups in under 4:30; steady, consistent pacing.
Strategy
- Stay smooth and steady on this effort. Don’t push the pace on the calories if it will slow you down significantly on the single-leg squats and step-ups.
CrossFit - Tue, Feb 10
Warm-up
2 sets:
:20 jumping jacks
10 alternating Cossack squats
:20 mountain climbers
10 counterbalance squats
1 set: (replace snatch by clean)
10 clean deadlifts
10 clean deadlifts to mid-thigh
10 clean deadlift and shrugs
10 muscle clean
10 hang squat clean
10 squat clean
Weightlifting
For load E2MOM for 5 Rounds
1 Clean Deadlift
1 Hang Power Clean
1 hang Squat Clean
Start at 50% of 1RM. Increase weight as long as technic is good.
Notes
Welcome to week 2 of our Strength I cycle.
Use a recent 1-rep-max to find your percentages.
Fun Games (Time)
2 rounds for time of:
20/25 calories
30 single-leg squats
20/25 calories
90 step-ups (51/61 cm)
– Complete the calories on any machine.
Stimulus & Goals
- 16:00-22:00.
- This workout will challenge endurance and lower-body stamina with a variety of unilateral movements.
- Calories in under 2:00.
- Single-leg squats in under 2:00.
- Step-ups in under 4:30; steady, consistent pacing.
Strategy
- Stay smooth and steady on this effort. Don’t push the pace on the calories if it will slow you down significantly on the single-leg squats and step-ups.
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.
