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

  • December 21-28, 2014- Christmas Theme Week

    Monday December 22nd Buy In: CFSO Warm-Up followed by movement specific warm-up WOD : ” 8 Crazy Nights” – 8rds of 8 reps for time of: jump squats, pushups, box jumps, burpees, pullups, T2B, Mountain Climbers, Clean & Jerk (95/65) Tuesday December 23rd Buy In: CFSO Warm-Up followed by movement specific warm-up WOD: ” The […]

  • WODs for December 14-20,2014 Conjugate Week #6

    Monday December 15th Buy In: i. 3rds for time: 15 pushups, 20 situps, 25 squats, 1 lap bear walk ii. Conjugate Upper Incline Bench Press (use plates) 5-5-3-3-2-2-1 Flat DB Press 2×15 C1. Tate Press Press 2×10 C2. DB RollBacks 2×10 C3. DB Row 2×10 WOD 8 Min AMRAP 15 Jump Squats 15 V-Snaps/ K2E/T2B […]

  • WODs for the Week ! December 7 – 13, 2014- Conjugate Week #5

    Monday December 8th Buy In: i. CFSo Pre Warm-Up ii. 3 rounds of 10 db strict press, 10 db push press, 10 db push jerk, 1 lap bear walk Conjugate Upper A. Incline Bench Press (use plates) 5-5-3-3-2-2-1 B. Flat DB Bench Press 2×15 C1. Tate Press Press 2×10 C2. DB RollBacks 2×10 C3. DB […]

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