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 - Mon, Jan 19Warm-upJunk Ward Dog
WeightliftingOn a 20:00 clock:
Build to a 1-rep-max snatch
Notes
- Welcome to week six of this 2026 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep snatch (power or squat).
- Set a 20-minute clock, and aim to complete 6-10 total lifts. Any more than 10 lifts, and you are not getting enough rest between efforts.
- Be sure to warm up to at least 50% of your last heavy 1-rep snatch before starting the 20-minute clock.
Step-up Bike (AMRAP - Rounds and Reps)4 rounds for reps:
1:00 max box step-ups (51/61 cm)
1:00 max-calorie Echo bike
– Rest 1:00 between rounds.
Stimulus & Goals
- Simply structured workout with high power output.
- Expect lower-body muscle fatigue.
- 30-40 total reps per round (step-ups + calories).
Strategy
- Keep moving on the box step-ups. Adjust your pace as needed to catch your breath, but keep stepping up and down on the box.
- Push the pace on the bike to get past the 30-rep mark. The opportunity to rest after the bike should give you a little more incentive to push the pace.
CrossFit - Mon, Jan 19
Warm-up
Junk Ward Dog
Weightlifting
On a 20:00 clock:
Build to a 1-rep-max snatch
Notes
- Welcome to week six of this 2026 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep snatch (power or squat).
- Set a 20-minute clock, and aim to complete 6-10 total lifts. Any more than 10 lifts, and you are not getting enough rest between efforts.
- Be sure to warm up to at least 50% of your last heavy 1-rep snatch before starting the 20-minute clock.
Step-up Bike (AMRAP - Rounds and Reps)
4 rounds for reps:
1:00 max box step-ups (51/61 cm)
1:00 max-calorie Echo bike
– Rest 1:00 between rounds.
Stimulus & Goals
- Simply structured workout with high power output.
- Expect lower-body muscle fatigue.
- 30-40 total reps per round (step-ups + calories).
Strategy
- Keep moving on the box step-ups. Adjust your pace as needed to catch your breath, but keep stepping up and down on the box.
- Push the pace on the bike to get past the 30-rep mark. The opportunity to rest after the bike should give you a little more incentive to push the pace.
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.
