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
  • World-class, passionate coaches
  • Life-changing programs
  • Welcoming and motivational atmosphere
  • State-of-the-art facilities
Meet our Coaches
  • 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 Sept.1-7,2014

    Monday Sept 1 CLOSED FOR HOLIDAY MONDAY !! Tuesday Sept 2  Buy In i. Burgener Warm-Up Snatch – 3 Rds ii. Drop Snatch/Snatch Balance Strength/Tech: A. Power snatch; 5, 5, 5, 5 B. Bent row; 15, 15, 15 C.For time, 3 rounds 25x Wall balls (20/14#) 25x Pullups   D.3 Rds 10 Back extensions 10 […]

  • WODS for the Week August 25- Sept. 31

    Monday Aug 25th  Buy In: 3 rds 10 Walking lunge steps 15-30sec hang from pullup bar 10 Air squats 15-30sec handstand hold against wall Tech/Strength: A. EMOM -10 min Odd – 8 RFESS, right (30X1) Even – 8 RFESS, left (30×1) Build weight per set *Use KB or DB in each hand B. EMOM – […]

  • WODs for the Week August 18-24th

    Monday 8/18 Buy In: 3 -4 rdsKB goblet squats; 8-12 lightSpiderman lunge; 30 sec/sideA1. Back squat; 10, 10, [10]A2. Box jumps; 5, 5, 5B. 12:00 AMRAP40x KB Swings (55/35)then in remaining timeAMRAP200 m run (2 x 50m shuttle run)10 BurpeesExtra Work:Plank (accumualte 5 minutes)35 DU penalty each break (scale 2:1)Notes:- Superset squat w/ QUALITY box […]

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