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
Mar 25 - 30, 2024

Mar 25
BENCHMARK - JACKIE
For time:
1,000-m row
50 thrusters (35/45 lb)
30 pull-ups

Mar 26
For time:
50-ft handstand walk
25 toes-to-bar
50-ft handstand walk
50 alternating DB snatches (35/50 lb)
50-ft handstand walk
25 toes-to-bar
50-ft handstand walk

Mar 27
Complete as many reps as possible in 10:00 of:
10 double-DB box step-overs (20/35 lb) (20/24 in)
5 shuttle runs
- 1 shuttle run = 25 ft down/25 ft back.

Mar 28
HEAVY DAY
Every 2:00 for 10 rounds:
1 snatch

March 29 Full Bore Friday
On an 8:00 timer, build to a heavy 1 rep squat clean

rest 5:00

For time:
12-9-6
Squat cleans (95/135 lb)
Strict ring dips

rest 5:00

For time:
1,600-m run

Mar 30 Partner Saturday
With a partner, complete as many rounds as possible in 16:00 of:
20 burpees
4 rope climbs (15 ft)
- One partner works at a time.

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.