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
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.