CrossFit South Okanagan

CrossFit South Okanagan is a World-class CrossFit facility serving Penticton and Summerland, British Columbia

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  • Get leaner and stronger
  • Feel more positive and energetic
  • Reduce injury, illness and disease
  • Improve performance at chosen sport(s)
Learn about CrossFit
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  • World-class, passionate coaches
  • Life-changing programs
  • Welcoming and motivational atmosphere
  • State-of-the-art facilities
Meet our Coaches
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  • Friendly, accessible beginner program
  • Small group classes w/ expert coaching
  • Convenient schedule
  • ¼ the cost of personal training
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Workouts of the Week

  • WODs for the Week, January 26 – February 1, 2015- Conjugate Week #10

      Monday Buy In: i. 4 rds 5 pullups (strict), 10 pushups, 15 situps ii. Movement specific Conjugate Upper Bench Press (ME) 5-5-3-3-2-2-1 Incline DB Press 2×15 C1. Close Grip Bench Press 2×10 C2. Tricep Pushdowns 2×10 D1. DB Row 2×10 D2. T2B 2 x 15   Tuesday Buy In: i. CFSO Pre Warm-Up ii. […]

  • WODs for The Week, January 19-24, 2015- Conjugate Week #9

      Monday Buy In: i. 75 KB snatch (light to moderate focusing on technique) ii. Shoulder mobility work Conjugate Upper Bench Press (ME) 5-5-3-3-2-2-1 Incline DB Press 2×15 C1. Close Grip Bench Press 2×10 C2. Tricep Pushdowns 2×10 D1. DB Row 2×10 D2. T2B 2 x 15   Tuesday Buy In: i. 75 wall ball […]

  • WODs for the Week, January 12-18, 2015- Conjugate Week #8

    Monday Buy In: i. CFSO Warm-Up ii. Shoulder mobility Conjugate Upper Bench Press (ME) 5-5-3-3-2-2-1 Incline DB Press 2×15 C1. Close Grip Bench Press 2×10 C2. Tricep Pushdowns 2×10 D1. DB Row 2×10 D2. T2B 2 x 15   Tuesday Buy In: i. Junk Yard Dog ii. Burgener Warm-up PS 3, 2, 1, 1; rest […]

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