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, Oct 23Warm-up3 sets:
20 jumping jacks
10 leg swings/leg
20 walking lunges
15 banded side steps (moving right)
15 banded side steps (moving left)
100-meter jog
PowerliftingOn a 15:00 clock:
Build to a 1-rep-max back squat
Notes
- Welcome to week six of this 2025 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep.
- Within the 15-minute clock, aim to complete 6-8 total lifts. Any more than 8 lifts and you are not getting enough rest between efforts.
- Be sure to warm up to at least 50% of your recent 1-rep-max before starting the 15-minute clock.
Bam (AMRAP - Rounds and Reps)AMRAP 10:
Double-dumbbell front-rack walking lunges (15.2 m) (35/50 lb)
25 AbMat sit-ups
5 single-dumbbell weighted pull-ups (35/50 lb)
Stimulus & Goals
- 4-6 rounds.
- Unbroken lunges for at least the first 2 rounds; moderate load.
- AbMat sit-ups in under 1:00.
- Weighted pull-ups in 1-2 sets per round.
Strategy
- Aim for unbroken sets on the lunges.
- If you want to move faster, the sit-ups are a movement that can be sped up.
CrossFit - Thu, Oct 23
Warm-up
3 sets:
20 jumping jacks
10 leg swings/leg
20 walking lunges
15 banded side steps (moving right)
15 banded side steps (moving left)
100-meter jog
Powerlifting
On a 15:00 clock:
Build to a 1-rep-max back squat
Notes
- Welcome to week six of this 2025 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep.
- Within the 15-minute clock, aim to complete 6-8 total lifts. Any more than 8 lifts and you are not getting enough rest between efforts.
- Be sure to warm up to at least 50% of your recent 1-rep-max before starting the 15-minute clock.
Bam (AMRAP - Rounds and Reps)
AMRAP 10:
Double-dumbbell front-rack walking lunges (15.2 m) (35/50 lb)
25 AbMat sit-ups
5 single-dumbbell weighted pull-ups (35/50 lb)
Stimulus & Goals
- 4-6 rounds.
- Unbroken lunges for at least the first 2 rounds; moderate load.
- AbMat sit-ups in under 1:00.
- Weighted pull-ups in 1-2 sets per round.
Strategy
- Aim for unbroken sets on the lunges.
- If you want to move faster, the sit-ups are a movement that can be sped up.
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.
