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 November 24-30, 2014- Conjugate Week #3

    Monday November 24th Buy In: 3 rds of 10 pullups, 15 pushups, 20 situps, 25 squats Conjugate Upper Strict Press 5-5-3-3-2-2-1 Seated DB Press 2×15 C1. JM BB Press 2×10 C2. Tricep Banded Pushdown 2×10 D1. Barbell Row 2×10 D2. K2E/T2B/ 2×20 WOD – 10 Min Amrap – 10 KB Swings, 15 pushups Tuesday November […]

  • November 17-23, 2014- Conjugate Week #2

    Monday November 17th Buy In: i. 50 Pushups 50 Situps ii. Pain Ball 1st rib iii. Hand in high band Conjugate Upper Strict Press 5-5-3-3-2-2-1 Seated DB Press 2×15 C1. JM BB Press 2×10 C2. Tricep Banded Pushdown 2×10 D1. Barbell Row 2×10 D2. K2E/T2B/ 2×20 WOD – 10 Min Amrap – 10 DL (225/135), […]

  • November 10-16, 2014 – Conjugate Week #1

    10 Week Conjugate Cycle November 10 2015 – January17,2015 This will be a 10 week cycle focusing on increasing overall strength and maintaining skill and continuing to work on conditioning. Each week there will be an upper and lower body conjugate do be done on Monday/Tuesday and Thursday/Friday. At the end of the cycle we […]

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