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 - Fri, 3 AprWarm-upBurgener Warm Up
WeightliftingClean and jerk
Wave 1:
70% x 3
75% x 2
80% x 1
Wave 2:
75% x 3
80% x 2
80% x 1
Wave 3:
80% x 3
85% x 2
90% x 1
Notes
- Welcome to week one of the next 2026 Strength I lifting cycle. The next four weeks will be dedicated to the clean and jerk following a wave-loading template. Week five will be a deload week, and then in week six, we will test our 1-rep clean and jerk.
- For the percentages, use a recent max or heavy single.
- If the percentage calls for more than a single rep, they are meant to be completed as unbroken (touch-and-go) reps.
- Rest as needed between percentages and waves.
Fun Friday (Time)10 rounds for time:
100-meter run
2 wall walks
Stimulus & Goals
- 8:00-13:00.
- Fast-paced workout with quick transition times between movements.
- Run efforts in under :40.
- Wall walks in under :40.
Strategy
- There is no reason to slow down except to escape a high heart rate.
- Push the pace as you are able. Slow down on the run to catch your breath if necessary.
Modifications
Movement Substitution Wall walks Reps, range of motion up the wall, inchworm + push-ups, inchworms + push-ups from the knees. Run Distance, 150-m row, 100-m ski, 4 shuttle runs, 200-m C2 bike, 250-m Echo bike
CrossFit - Fri, 3 Apr
Warm-up
Burgener Warm Up
Weightlifting
Clean and jerk
Wave 1:
70% x 3
75% x 2
80% x 1
Wave 2:
75% x 3
80% x 2
80% x 1
Wave 3:
80% x 3
85% x 2
90% x 1
Notes
- Welcome to week one of the next 2026 Strength I lifting cycle. The next four weeks will be dedicated to the clean and jerk following a wave-loading template. Week five will be a deload week, and then in week six, we will test our 1-rep clean and jerk.
- For the percentages, use a recent max or heavy single.
- If the percentage calls for more than a single rep, they are meant to be completed as unbroken (touch-and-go) reps.
- Rest as needed between percentages and waves.
Fun Friday (Time)
10 rounds for time:
100-meter run
2 wall walks
Stimulus & Goals
- 8:00-13:00.
- Fast-paced workout with quick transition times between movements.
- Run efforts in under :40.
- Wall walks in under :40.
Strategy
- There is no reason to slow down except to escape a high heart rate.
- Push the pace as you are able. Slow down on the run to catch your breath if necessary.
Modifications
| Movement | Substitution |
|---|---|
| Wall walks | Reps, range of motion up the wall, inchworm + push-ups, inchworms + push-ups from the knees. |
| Run | Distance, 150-m row, 100-m ski, 4 shuttle runs, 200-m C2 bike, 250-m Echo 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.
