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 - Sun, Apr 12Warm-upTabata with plate
Goblet Squat
Ground to Overhead
Bended over Row
Hold Hold
Overhead Lunges
Strict press
Situps with plate
Burpee to plate
HALF MURPH CHAOS (Time)PART 1 – BUY-IN (8 min cap)
Together:
- 800m Row / EB/AB Bike: 32 / 24 cal
- 50 DB Snatchs (split as needed)
PART 2 – AMRAP 24 MIN (YOU GO / I GO)
Alternate full rounds:
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
- 250m Row / EB/AB: 10 / 8 cal
While one partner works, the other holds:
- Rounds 1–4: Plank Hold
- Rounds 5–8: Hanging from bar
- Rounds 9–12: Wall Sit
- Rounds 13+: Hollow Hold
If hold breaks: 3 Burpees before switching
PART 3 – CASH-OUT (8 min cap)
Together (split as needed):
- 100 Situps synch
- 800m Row / EB/AB Bike: 32 / 24 cal
- High volume pull/push/squat under fatigue
- Forces smart partitioning (just like Murph)
- Adds isometric fatigue (Murph second half = brutal shoulders)
- Keeps engine high without long rest
- Partner format = accountability + pacing discipline
🧩 Scaling Options
- Pull-ups → Ring rows / banded
- Push-ups → Hand-release / elevated
- Reduce volume: 8-16-24 instead of 10-20-30
🧠 Coaching Notes (important)
- Aim for smooth, sustainable pace (Murph is not a sprint)
- Avoid going to failure early on pull-ups
- Communicate constantly with your partner
- Keep transitions tight — that’s where teams win
CrossFit - Sun, Apr 12
Warm-up
Tabata with plate
Goblet Squat
Ground to Overhead
Bended over Row
Hold Hold
Overhead Lunges
Strict press
Situps with plate
Burpee to plate
HALF MURPH CHAOS (Time)
PART 1 – BUY-IN (8 min cap)
Together:
- 800m Row / EB/AB Bike: 32 / 24 cal
- 50 DB Snatchs (split as needed)
PART 2 – AMRAP 24 MIN (YOU GO / I GO)
Alternate full rounds:
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
- 250m Row / EB/AB: 10 / 8 cal
While one partner works, the other holds:
- Rounds 1–4: Plank Hold
- Rounds 5–8: Hanging from bar
- Rounds 9–12: Wall Sit
- Rounds 13+: Hollow Hold
If hold breaks: 3 Burpees before switching
PART 3 – CASH-OUT (8 min cap)
Together (split as needed):
- 100 Situps synch
- 800m Row / EB/AB Bike: 32 / 24 cal
- High volume pull/push/squat under fatigue
- Forces smart partitioning (just like Murph)
- Adds isometric fatigue (Murph second half = brutal shoulders)
- Keeps engine high without long rest
- Partner format = accountability + pacing discipline
🧩 Scaling Options
- Pull-ups → Ring rows / banded
- Push-ups → Hand-release / elevated
- Reduce volume: 8-16-24 instead of 10-20-30
🧠 Coaching Notes (important)
- Aim for smooth, sustainable pace (Murph is not a sprint)
- Avoid going to failure early on pull-ups
- Communicate constantly with your partner
- Keep transitions tight — that’s where teams win
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.
