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
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WOD
OF THE DAY
CrossFit - Thu, 16 AprWarm-upBurgener Warm Up
WeightliftingClean and jerk
Wave 1:
72% x 3
77% x 2
82% x 1
Wave 2:
77% x 3
82% x 2
84% x 1
Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1
Notes
- Welcome to week three of the next 2026 Strength 1 lifting cycle. We’ll continue working on 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.
- Use a recent max or heavy single for your percentages.
- If the percentage calls for more than a single rep, they are meant to be completed as unbroken, touch-and-go reps.
Birdy (AMRAP - Rounds and Reps)AMRAP 8:
10 overhead squats (65/95 lb)
5 chest-to-bar pull-ups
Stimulus & Goals
- 5-8 rounds.
- Expect this workout to challenge midline, legs, and shoulder stability, especially further in.
- Unbroken overhead squats for most sets.
- Chest-to-bar pull-ups in :30-:45.
Strategy
- Maintain unbroken reps for as long as possible. Breathe between movements.
- Squat snatch the first rep of the overhead squats.
CrossFit - Thu, 16 Apr
Warm-up
Burgener Warm Up
Weightlifting
Clean and jerk
Wave 1:
72% x 3
77% x 2
82% x 1
Wave 2:
77% x 3
82% x 2
84% x 1
Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1
Notes
- Welcome to week three of the next 2026 Strength 1 lifting cycle. We’ll continue working on 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.
- Use a recent max or heavy single for your percentages.
- If the percentage calls for more than a single rep, they are meant to be completed as unbroken, touch-and-go reps.
Birdy (AMRAP - Rounds and Reps)
AMRAP 8:
10 overhead squats (65/95 lb)
5 chest-to-bar pull-ups
Stimulus & Goals
- 5-8 rounds.
- Expect this workout to challenge midline, legs, and shoulder stability, especially further in.
- Unbroken overhead squats for most sets.
- Chest-to-bar pull-ups in :30-:45.
Strategy
- Maintain unbroken reps for as long as possible. Breathe between movements.
- Squat snatch the first rep of the overhead squats.
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.
