
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
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.