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 - Mon, 20 AprWarm-up2 sets:
10 jumping Jacks
10 alternating Spiderman stretches
10 alternating scorpion stretches
5 push-ups to downward dog
10 alternating plank reach-throughs
3 sets:
10 sit-ups
:30 hang from the pull-up bar
1 shuttle run
1 set:
10 hanging knee raises to waist height
5 single-arm ring rows/arm
1 shuttle run
HANS SOLO (Time)2 rounds for time:
10 shuttle runs
35 toes-to-bars
10 shuttle runs
25 strict pull-ups
10 shuttle runs
– 1 shuttle run is 25 ft out and back.
Stimulus & Goals
- 18:00-24:00.
- Shuttle runs in 1:30 or less.
- Toes-to-bars and pull-ups each in 3:00 or less.
Strategy
- Pace yourself on the shuttle runs and focus on efficient turnarounds.
- Don’t push to failure on the first set of strict pull-ups. Instead, come down with 2-3 reps left in the tank.
HANS DUOAMRAP 15:
5 back squats (135/205 lb)
200-meter run
Stimulus & Goals
- 5-8 rounds.
- Push the run pace, while still getting right to the back squats.
- Challenging back squat load; unbroken reps.
- Run efforts in 1:30 or less.
Strategy
- Push the pace on the runs. Don’t hold back.
- Take the barbell out of the rack.
Modifications
Movement Substitution Back squats Load, reps, range of motion to a box, front squats, dumbbell squats Run Calories, 400/500-m C2 Bike, 500/700-m Echo bike, 200/250-m row or ski
CrossFit - Mon, 20 Apr
Warm-up
2 sets:
10 jumping Jacks
10 alternating Spiderman stretches
10 alternating scorpion stretches
5 push-ups to downward dog
10 alternating plank reach-throughs
3 sets:
10 sit-ups
:30 hang from the pull-up bar
1 shuttle run
1 set:
10 hanging knee raises to waist height
5 single-arm ring rows/arm
1 shuttle run
HANS SOLO (Time)
2 rounds for time:
10 shuttle runs
35 toes-to-bars
10 shuttle runs
25 strict pull-ups
10 shuttle runs
– 1 shuttle run is 25 ft out and back.
Stimulus & Goals
- 18:00-24:00.
- Shuttle runs in 1:30 or less.
- Toes-to-bars and pull-ups each in 3:00 or less.
Strategy
- Pace yourself on the shuttle runs and focus on efficient turnarounds.
- Don’t push to failure on the first set of strict pull-ups. Instead, come down with 2-3 reps left in the tank.
HANS DUO
AMRAP 15:
5 back squats (135/205 lb)
200-meter run
Stimulus & Goals
- 5-8 rounds.
- Push the run pace, while still getting right to the back squats.
- Challenging back squat load; unbroken reps.
- Run efforts in 1:30 or less.
Strategy
- Push the pace on the runs. Don’t hold back.
- Take the barbell out of the rack.
Modifications
| Movement | Substitution |
|---|---|
| Back squats | Load, reps, range of motion to a box, front squats, dumbbell squats |
| Run | Calories, 400/500-m C2 Bike, 500/700-m Echo bike, 200/250-m row or ski |
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.
