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, Jul 8Warm-up10 Jumping Jacks
10 alternating scorpion stretches
10 deadlifts (35/45 lb)
10 Lunges
10 alternating Spiderman stretches
10 Down and Up
10 front squats (35/45 lb)
10 foot-assisted ring dips
10 good mornings + vertical jump
5 hang squat cleans (35/45 lb)
10 jumping ring dips
Elizabeth (Time)21-15-9
Clean, 135# / 95#
Ring DipsStimulus & Goals
- 4:00-10:00; advanced athletes may go faster.
- Light-to-moderate cleans completed in 3 sets or less per round.
- Power or squat cleans are acceptable.
- Ring dips in sets of 3+ to start.
Strategy
- Expect your thighs to burn and to hit muscle fatigue on the ring dips. If you are squat cleaning the barbell, this may impact your ring dip kip.
- If you can, hang on to the barbell for unbroken reps, but switch to singles before your heart rate reaches the point of no return.
- Move to singles on the barbell in an attempt to keep moving.
STRENGTHFront squat
4-4-4-4-4+
Notes
- Welcome to week two of the next 2025 Strength 2 lifting cycle, where we shift from the shoulder press to the front squat.
- Use the same load for sets 4 and 5, but go for more than 4 reps in that final set without pushing to failure.
CrossFit - Tue, Jul 8
Warm-up
10 Jumping Jacks
10 alternating scorpion stretches
10 deadlifts (35/45 lb)
10 Lunges
10 alternating Spiderman stretches
10 Down and Up
10 front squats (35/45 lb)
10 foot-assisted ring dips
10 good mornings + vertical jump
5 hang squat cleans (35/45 lb)
10 jumping ring dips
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Clean, 135# / 95#
Ring Dips
Stimulus & Goals
- 4:00-10:00; advanced athletes may go faster.
- Light-to-moderate cleans completed in 3 sets or less per round.
- Power or squat cleans are acceptable.
- Ring dips in sets of 3+ to start.
Strategy
- Expect your thighs to burn and to hit muscle fatigue on the ring dips. If you are squat cleaning the barbell, this may impact your ring dip kip.
- If you can, hang on to the barbell for unbroken reps, but switch to singles before your heart rate reaches the point of no return.
- Move to singles on the barbell in an attempt to keep moving.
STRENGTH
Front squat
4-4-4-4-4+
Notes
- Welcome to week two of the next 2025 Strength 2 lifting cycle, where we shift from the shoulder press to the front squat.
- Use the same load for sets 4 and 5, but go for more than 4 reps in that final set without pushing to failure.
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.
