CALENDAR

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

OUR PROGRAMS

We provide the following programs to suit anybody’s needs.

Fundamentals Program

Private Training

Group Training

Classes

Nutrition Coaching

Child + Teen Programs

Custom Sports

Programs Facility Rental

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.

WORKOUT OF THE DAY (WOD)

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
April 8 - 13, 2024

April 8
Rossco's Bday WOD  
Carry a sandbag as far as possible in 44:00 minutes
*Starting at 0:00 and every 4:00 on the minute, complete 4 cleans to alternating shoulders, 4 bear hug squats, 8 burpees over sandbag.
Rx 150/100 - lb

April 9
3 rounds for time:
50 sit-ups
30 deadlifts (95/135 lb)

April 10
5 x 2:30 rounds:
10 overhead squats (65/95 lb)
30 lateral hops over bar
Max-row calories in the remaining time.
- Rest 2:30 between rounds.

April 11
AMRAP 10:
30 walking lunges
6 strict pull-ups
5 KB strict presses/arm (26/35 lb)

April 12 Full Bore Friday
3 rounds for time:
11 power cleans (105/155 lb)
200-m run

rest 5:00

For time:
5-10-15-20-25
Echo bike calories
DB hang snatches, left-arm (25/35 lb)
DB hang snatches, right-arm

Use remaining time to establish a 5RM bench press

April 13 Partner Saturday
AMRAP 25 with a partner:
20 wall-ball shots (9/10 ft)(14/20 lb)
10 bar muscle-ups
5 wall walk + burpees
- Partners split work as needed.

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.