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, Dec 9Warm-up2 sets:
10 calf raises
10 plate toe taps
10 step-ups
10 box jumps + step-down (alternating step-down leg)
Into 1 set:
10 clean deadlifts
10 clean pulls
10 power cleans
10 touch-and-go power cleans from mid-shin
10 jump and lands (no bar; hands at shoulders)
10 jump,
STRENGTHSTRENGHT: On a 20:00 clock:
Build to a 1-rep-max clean and jerk
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 clean and jerk.
• Aim to complete 6-10 total lifts in the 20-minute window. Any more than 10 reps, and you won’t
get enough rest between lifts.
• Be sure to warm up to at least 50% of your last heavy single before starting the 20-minute clock.
Chill Time (Time)WOD – Chill Time
5 rounds for time:
20 medicine-ball cleans (6/9 kg)
10 push presses (43/61 kg)
Notes
Stimulus & Goals
• 6:00-10:00.
• Medicine-ball cleans in under 1:15.
• Moderate push press load; unbroken reps for the first two rounds and always in 1:00 or less.
Strategy
• You can always do one more medicine-ball clean; keep this in mind and push your limits during
this workout.
• Take a breath after your set of cleans before picking up the barbell to ensure your legs are ready
for the next effort. Focus on jumping the barbell overhead with each rep.
CrossFit - Tue, Dec 9
Warm-up
2 sets:
10 calf raises
10 plate toe taps
10 step-ups
10 box jumps + step-down (alternating step-down leg)
Into 1 set:
10 clean deadlifts
10 clean pulls
10 power cleans
10 touch-and-go power cleans from mid-shin
10 jump and lands (no bar; hands at shoulders)
10 jump,
STRENGTH
STRENGHT: On a 20:00 clock:
Build to a 1-rep-max clean and jerk
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 clean and jerk.
• Aim to complete 6-10 total lifts in the 20-minute window. Any more than 10 reps, and you won’t
get enough rest between lifts.
• Be sure to warm up to at least 50% of your last heavy single before starting the 20-minute clock.
Chill Time (Time)
WOD – Chill Time
5 rounds for time:
20 medicine-ball cleans (6/9 kg)
10 push presses (43/61 kg)
Notes
Stimulus & Goals
• 6:00-10:00.
• Medicine-ball cleans in under 1:15.
• Moderate push press load; unbroken reps for the first two rounds and always in 1:00 or less.
Strategy
• You can always do one more medicine-ball clean; keep this in mind and push your limits during
this workout.
• Take a breath after your set of cleans before picking up the barbell to ensure your legs are ready
for the next effort. Focus on jumping the barbell overhead with each rep.
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.
