
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
CLOSED
5:30am
WOD
5:30am
WOD
6:00am
WOD
6:00am
WOD
6:00am
WOD
6:30am
WOD
6:30am
WOD
9:30am
WOD
9:30am
WOD
8:30am
Olympic Lifting
9:40pm
WOD
12:00pm
WOD
4:25pm
WOD
5:30pm
WOD
5:30pm
Gymnastics
5:30pm
WOD
Monday
WOD
6:00am, 9:30am, 12:00pm, 4:25pm 5:30pm
Tuesday
WOD
5:30am, 6:30am, 12:00pm, 4:25pm 5:30pm
Wednesday
WOD
6:00am, 9:30am, 12:00pm, 4:25pm 5:30pm
Thursday
WOD
6:00am, 12:00pm, 4:25pm
Gymnastics
5:30pm
Friday
WOD
5:30am, 6:30am, 12:00pm, 4:25pm 5:30pm
Saturday
Olympic Lifting
8:30am
WOD
9:40am
Sunday
Closed
We provide the following programs to suit anybody’s needs.
We opened our doors in May of 2013 and have been changing lives through community driven fitness ever since. Our diverse team of coaches provides you with the best possible opportunity to help you reach your goals.
Every day a new Workout is posted, called the Workout of the Day or WOD. Everyone who comes to class that day does a version of the same WOD, based on their fitness level and goals, and receives a score based on time of completion, reps accumulated, or total work output — this creates a camaraderie among the participants that is unlike any other gym experience. In fact, it is more akin to the feeling one gets when they belong to an organized sports team.
WODs for the week
June 5 - 10, 2023
June 5th
Borna's Bday
2 Rounds for time of:
32 Kettlebell swings, 53/35 lb
32 Bulgarian split squats, each leg
32 Row calories
32 KB Deadlifts, 53/35 lb
32 Box Jumps, 24/20"
32 V-ups
Tuesday 6th
Conditioning challenge:
20:00 to establish max meters on a machine of your choice.
Wednesday 7th
5 sets:
3 deadlifts
– Maintain same load across all sets.
– Rest 2:00 between sets.
Thursday 8th
EMOM 16:
Even minutes:
3 rope climbsOdd minutes:
12 DB reverse lunges (35/50 lb)
– Use 2 DBs for the lunges, held as desired.
Full Bore Friday 9th
4 rounds for time:
9 hang squat cleans (105/155 lb)
6 bar muscle-ups
Rest 5:00
7 rounds for calories:
:30 bike
:30 rest
Rest 5:00
3 x 2:00 rounds:
50-ft handstand walk
Max ring dips in the remaining time
– Rest :30 between rounds.
– Score is total dips.
Partner Saturday 10th
AMRAP 20:00 with a partner:
100-ft sled push
12 alt. DB snatches (35/50 lb)
100-ft sled push
Certified CrossFit Personal Trainers
215 Winnipeg Street, Penticton, British Columbia V2A 5M2
Ross: 250-300-6898 or Jodi: 250-718-0131
We respectfully acknowledge that we reside, work, and play on the unceded, traditional territory of the Sylix (Okanagan) people.