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
September 18 - 23

Monday 18th
5 rounds for time:
75 double-unders
20 alternating DB snatches (35/50 lb)

Tuesday 19th
Coach J's Bday WOD 

With a partner, on a 30:00 clock:
100 bar-facing burpees
100 wall-ball shots (14/20 lb) (9/10 ft)
1600-m run
Max-reps hang squat cleans in the remaining time (125/185 lb)

Wednesday 20th
HEAVY DAY
For load:
Push press5-5-3-3-3-1-1-1-1-1

Thursday 21st
EMOM 20:
Odd minutes | Max calorie row
Even minutes | Accumulate :20 L-sit hold

Full Bore Friday 22nd

AMRAP 8:
7/10 calories on any machine
5 shuttle runs (25 ft)
– 1 shuttle run = 25 ft out + 25 ft back.

For time:
5-4-3-2-1 Strict muscle-ups
-complete 1:00 plank hold after each set

3 rounds for time:
200-m run
12 KB swings (35/53 lb)
6 pull-ups

– Rest 5:00 between workouts

PARTNER SATURDAY 23rd
3 rounds for time with a partner:
40 toes-to-bars
12 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.

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.