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 - Thu, Apr 3Warm-up1 sets:
10 mountain climbers
10 jumping jacks
10 air squats
10 burpees
into 1 set:
10 clean deadlifts
10 clean pulls
10 power cleans
10 touch-and-go power cleans from mid-shin
10 jump and lands (no bar; hands at shoulders)
10 jump, punch, and lands with arms extended overhead (no bar)
10 push jerks
WeightliftingOn a 20:00 clock:
Build to a 1-rep-max clean and jerk
Notes
- Welcome to week six of the 2025 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep clean and jerk.
- Within the 20-minute clock, aim to complete 6-10 total lifts. Any more than 10 reps and you are not getting enough rest between lifts.
- Be sure to warm up to at least 50% of your last heavy 1-rep before starting the 20-minute clock.
Team Tea Time (Time)For time with a partner:
300-calorie bike
– One partner works at a time.
– Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack.
Stimulus & Goals
- 17:00-25:00.
- One partner bikes while the other holds an object on the front side of the body.
- Switch as needed; the partner on the bike may only work once the object is off the ground.
- Athletes who predict being able to maintain 18+ calories/minute may scale up their load for the hold.
Strategy
- Push the pace on the bike, and focus on your breathing while you hold your object. If you are not able to breathe while you are holding, reduce your pace on the bike.
CrossFit - Thu, Apr 3
Warm-up
1 sets:
10 mountain climbers
10 jumping jacks
10 air squats
10 burpees
into 1 set:
10 clean deadlifts
10 clean pulls
10 power cleans
10 touch-and-go power cleans from mid-shin
10 jump and lands (no bar; hands at shoulders)
10 jump, punch, and lands with arms extended overhead (no bar)
10 push jerks
Weightlifting
On a 20:00 clock:
Build to a 1-rep-max clean and jerk
Notes
- Welcome to week six of the 2025 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep clean and jerk.
- Within the 20-minute clock, aim to complete 6-10 total lifts. Any more than 10 reps and you are not getting enough rest between lifts.
- Be sure to warm up to at least 50% of your last heavy 1-rep before starting the 20-minute clock.
Team Tea Time (Time)
For time with a partner:
300-calorie bike
– One partner works at a time.
– Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack.
Stimulus & Goals
- 17:00-25:00.
- One partner bikes while the other holds an object on the front side of the body.
- Switch as needed; the partner on the bike may only work once the object is off the ground.
- Athletes who predict being able to maintain 18+ calories/minute may scale up their load for the hold.
Strategy
- Push the pace on the bike, and focus on your breathing while you hold your object. If you are not able to breathe while you are holding, reduce your pace on the bike.
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.
