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, 31 MarWarm-up1 set:
:30 bike, row, or ski
:30 alternating single-leg toe touches
:30 inchworms
:30 air squats
1 set:
:30 bike, row, or ski
:30 pike push-ups (floor)
:30 up-downs
:30 ring rows
1 set:
200-meter jog
:30 burpees
1-2 rope climbs
MetconEvery 4:00 for 5 rounds:
400-meter run
2 legless rope climbs
– Rest in the remaining time.
Stimulus & Goals
- Run efforts in 2:00 or less.
- Rope climbs in 1:00 or less.
- Maintain consistent pacing across all rounds.
Strategy
- Push the pace on the run efforts.
- Challenge yourself to spend minimal time on the ground before starting the second rope climb. However, don’t start a rope climb if you are not confident in being successful.
Modifications
Movement Substitution Run Distance, 800/1,000-m C2 bike, 900/1,250-m Echo bike, 400/500-m row or ski Legless rope climb Rope climb with the legs, pull-to-stands, ring rows
Chipper DIANE (Time)For time:
45 deadlifts (155/225 lb)
45 handstand push-ups
Stimulus & Goals
- 10:00 or less; advanced athletes should push for 5:00.
- Deadlifts in sets of 10+ unbroken reps.
- 5-10 unbroken handstand push-ups for most of the workout.
Strategy
- If you plan to retest the Open workout before the deadline, consider reducing the loading, lowering volume, or skipping the workout altogether.
- Hang on to the bar for big sets and for one more rep than you want to.
- Walk the line of pushing to failure and leaving reps in the tank when it comes to the handstand push-ups.
Modifications
Movement Substitution Deadlifts Load, sumo deadlifts, kettlebell deadlifts Handstand push-ups Reps, 25 negatives, pike push-ups, dumbbell shoulder presses
CrossFit - Tue, 31 Mar
Warm-up
1 set:
:30 bike, row, or ski
:30 alternating single-leg toe touches
:30 inchworms
:30 air squats
1 set:
:30 bike, row, or ski
:30 pike push-ups (floor)
:30 up-downs
:30 ring rows
1 set:
200-meter jog
:30 burpees
1-2 rope climbs
Metcon
Every 4:00 for 5 rounds:
400-meter run
2 legless rope climbs
– Rest in the remaining time.
Stimulus & Goals
- Run efforts in 2:00 or less.
- Rope climbs in 1:00 or less.
- Maintain consistent pacing across all rounds.
Strategy
- Push the pace on the run efforts.
- Challenge yourself to spend minimal time on the ground before starting the second rope climb. However, don’t start a rope climb if you are not confident in being successful.
Modifications
| Movement | Substitution |
|---|---|
| Run | Distance, 800/1,000-m C2 bike, 900/1,250-m Echo bike, 400/500-m row or ski |
| Legless rope climb | Rope climb with the legs, pull-to-stands, ring rows |
Chipper DIANE (Time)
For time:
45 deadlifts (155/225 lb)
45 handstand push-ups
Stimulus & Goals
- 10:00 or less; advanced athletes should push for 5:00.
- Deadlifts in sets of 10+ unbroken reps.
- 5-10 unbroken handstand push-ups for most of the workout.
Strategy
- If you plan to retest the Open workout before the deadline, consider reducing the loading, lowering volume, or skipping the workout altogether.
- Hang on to the bar for big sets and for one more rep than you want to.
- Walk the line of pushing to failure and leaving reps in the tank when it comes to the handstand push-ups.
Modifications
| Movement | Substitution |
|---|---|
| Deadlifts | Load, sumo deadlifts, kettlebell deadlifts |
| Handstand push-ups | Reps, 25 negatives, pike push-ups, dumbbell shoulder presses |
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.
