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, Aug 26Warm-up20 pulls on the rower (easy)
20 air squats
10 broad jumps
10 good mornings
20 pulls on the rower (moderate)
20 mountain climbers
10 hang deadlift + shrugs
10 up-downs
10 hang muscle cleans
10 front squats
Faction (Time)6 rounds for time:
250-meter row
12 hang squat cleans (29/43 kg)
12 burpees
Stimulus & Goals
- 18:00-24:00.
- Each run in :50-1:10.
- Light-to-moderate hang squat cleans in :45-1:15 and 1-2 sets.
- Burpees in 1:15 or less; continuous movement.
Strategy
- Manage your pace on the rower. Don’t push so hard that you struggle to start moving on the hang squat cleans. Find a pace that allows you to move right to the barbell and get to work. If needed, use the row as recovery and then push the pace on the hang squat cleans and burpees.
STRENGTHDeadlift
3-3-3-3-3+
Notes
- Welcome to week three of this 2025 Strength 2 lifting cycle. These four weeks are dedicated to the deadlift following a progressive-loading template with decreasing reps and increasing loads. Week five will be a deload week, and then in week six, we will test our 1-rep deadlift.
- Today’s Affiliate workout is a deadlift heavy day. If you would like to perform the class workout, then do not perform the Strength II. Instead, perform the class workout.
- Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
CrossFit - Tue, Aug 26
Warm-up
20 pulls on the rower (easy)
20 air squats
10 broad jumps
10 good mornings
20 pulls on the rower (moderate)
20 mountain climbers
10 hang deadlift + shrugs
10 up-downs
10 hang muscle cleans
10 front squats
Faction (Time)
6 rounds for time:
250-meter row
12 hang squat cleans (29/43 kg)
12 burpees
Stimulus & Goals
- 18:00-24:00.
- Each run in :50-1:10.
- Light-to-moderate hang squat cleans in :45-1:15 and 1-2 sets.
- Burpees in 1:15 or less; continuous movement.
Strategy
- Manage your pace on the rower. Don’t push so hard that you struggle to start moving on the hang squat cleans. Find a pace that allows you to move right to the barbell and get to work. If needed, use the row as recovery and then push the pace on the hang squat cleans and burpees.
STRENGTH
Deadlift
3-3-3-3-3+
Notes
- Welcome to week three of this 2025 Strength 2 lifting cycle. These four weeks are dedicated to the deadlift following a progressive-loading template with decreasing reps and increasing loads. Week five will be a deload week, and then in week six, we will test our 1-rep deadlift.
- Today’s Affiliate workout is a deadlift heavy day. If you would like to perform the class workout, then do not perform the Strength II. Instead, perform the class workout.
- Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
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.
