CrossFit Okanagan

The fifth and final workout of

NEED FOR SPEED ⚡️

Throughout this event, athletes will work for 3 minutes, then rest for 1 minute.

In each 3 minute work period, they will perform calories on the echo bike, 100’ of walking lunges and then as many box jump overs as possible in the remaining time. After resting for one minute, they will then repeat for a total of 4 sets.

Athletes can split calories and box jump anyway you like. Lunges are to be done in 25’ sections, each partner must complete 50’.

Open Athletes - once you’ve reached 100 box jump overs your workout is complete. You can also scale to a step over if they are not comfortable jumping but you will finish below any team that jumps.

EVENT 4! Overhead Oblivion 🏋️

Athletes can split the OHS anyway they would like.

Handstand Walk (or Wheelbarrow) will be split into 25’ sections with 5’ increments. Each athlete must complete a total of 50’

If you fail to complete the workout within the 14 minute time cap your score is your total number of reps.

📸 Grizzly Games Athletes - Get your competition prep photos and videos online for your chance to win some swag from our sponsors! .ca &

During the event 📱 upload and tag us for your chance to win - Spectators and Athletes 🏋🏼‍♀️

Let’s go! 🎥⚡️

The Okanagan Grizzly Games - Summer 2024 wouldn’t be possible without these amazing sponsors ⚡️

👏🏼👏🏼 Thank you, thank you!

EVENT 3 - CEMENT MIXER the third and final event for Day 1

Athletes can split up your double unders and toes to bar any way you’d like.

Walk walks must be in sync with hands at the starting position and at the top at the same time.

** Distance to and from wall for OPEN athletes will be scaled accordingly **

Grizzly Games wouldn’t be possible without all the amazing volunteers that help us put this event together over the years.

THANK YOU FOR EVERYTHING!

Grizzly Games Events 1 & 2 are here!!

Event 1

Rowing uphill
50/40 cal Row
50 burpee over rower
50/40 cal row
50 DB box step over 2x35/50 (RX) 2x20/35(Open)
11:00 time cap
Rest 1:00
At 12:00 mark begin

Event 2

Dynamic duo
20-40-20
CTB (RX). Pull ups (Open)
DB thruster 2x35/50 (RX) 2x20/35(Open)
10:00 time cap

Split reps with your partner anyway you like. DB must be held at your sides for the step over.

Events 1 & 2 are scored separately

Tomorrow’s a fun one.

35 wallballs
75 double unders
15 muscle ups
Rest 3 minutes
35 wallballs
75 double unders
100’ HS Walk
Rest 3 minutes
35 wallballs
75 double unders
5 legless rope climbs

See ya’s there 👏

⚡️Come test your fitness with us on JULY 7th @ 9AM with the Official HYROX PFT 🏃🏼‍♀️ 🏃🏻‍♂️

➡️ SIGN UP via Competition Corner🏅

Big shoutout to our event sponsors 🎉 BLK BOX and Born Primitive .ca

⚡️It’s going to be a Head to Head Showdown at City Park ⚡️

Squat Clean Ladder

Rx. Open
125/215. 85/145
135/225. 95/155
145/235. 105/165
155/245. 115/175
165/255. 125/185

How it works ⬇️

One athlete goes as far as they can then they go back and tag their partner. Athletes will go through as many bars as possible if both athletes can complete all barbells the score is the time it took to complete.

If one or more of the athletes can’t complete the ladder then score is how many bars they completed and their time is the tie breaker.

For every bar that you cannot complete you will do a 5 bar facing burpee penalty before moving on with your workout.

Whose ready?!

Competition

Your friendly reminder that we’ll be hanging out at Gyro Beach THIS Saturday at 1 O’Clock for our beach day.

See ya’s there!

⚡️ REGISTRATION FOR GRIZZLY GAMES CLOSES ON JUNE 15TH! Only a hand full of our men’s open category are remaining!

Our first workout announcement goes live tomorrow morning ⚡️

⚡️ We are a proud affiliate HYROX® Gym 👊🏼 Join us every Thursday for hybrid conditioning workouts!

⚡️ HYROX is endurance based programming to build your aerobic capacity with more running mixed with functional movements such as: 🚣🏼‍♀️ rowing, ⛷️ ski erg, 🧑🏼‍🌾 farmer’s carry, 🏖️ sandbag lunges, 🦵🏼wall-balls, 🛷 sled push/pulls & broad burpee jumps 🦘

➡️ No CrossFit experience necessary as there is no technical movement, no gymnastics and no Olympic lifting! Anyone and everyone can come join us on Thursdays 💪🏼

⚡️

👊🏼 LET’S GO!

⚡️ The Official HYROX - PFT (Physical Fitness Test) is right around the corner! ⚡️

🎟️ REGISTRATION: All participants must register online via Competition Corner 🏅

🎉 This is a fun community fitness event for anyone & everyone to join! 🏃🏻‍♂️🏃🏼‍♀️

It is a standard functional workout mixed with cardio: Running/Rowing 💪🏼 Come test your fitness and earn your badge!

Big thank you to our main sponsors and .ca supporting our event 🧡 We have prizes to give away, CFOK swag and social afterwards with drinks/snacks!

Don’t miss out on this one time event held at CrossFit Okanagan this summer 👊🏼Bring any friends or family members to come join the hype of HYROX! ⚡️

Only a few men’s OPEN spots remain for !

Registration closes on SATURDAY, JUNE 15!

HURRY - Don’t miss out!

Nominate us!
https://kelowna.communityvotes.com/2024/03/sports-recreation-and-fitness/fitness-centres-and-gyms?fbclid=IwZXh0bgNhZW0CMTEAAR0QSNWduLDKif-_Hs14hgI0ze70mOnaf5yV7awajKux05z_2TE9rWyXIXw_aem_Ab1RvzZvp5aGzNev7t4pE8hhBGU_wp3d3woKwRTd9hmTCBHbG5Po_lNW2IqFpl_VOiLGEljjwtICHQPFVRMdFk0I

CommunityVotes Kelowna 2024 Official 2024 Community Voting Awards Platform for Kelowna, BC. Where the community votes for their favourites every year.

...33 days out!
Prove your fitness

https://competitioncorner.net/events/13554

🔥🔥🔥

💪🏼Dropping in from out of town?

Purchase your spot in class HERE! ⤵️

Check out our new platform with our new app 🔥

CrossFit Okanagan Plans | PushPress

🙌🏼

Tomorrow’s the day.

• One-mile run
• 100 pull-ups
• 200 push-ups
• 300 squats
• One-mile run

Who’s doing it with us?!

⚡️ We are hosting the Official HYROX - PFT (Physical Fitness Test) on Sunday July 7th 9AM ⚡️

💪🏼 Come throwdown with us & earn your patch! 🏅

HYROX is a sport that brings a unique blend of functional strength & endurance challenges. This is not your typical run or weightlifting session - it’s a comprehensive test of your ability to push, pull, carry, and manoeuvre through a variety of functional exercises with running! 🏃🏼‍♀️🏃🏻‍♂️

➡️ Register via Competition Corner ⬅️

🏋🏻‍♂️ That’s a wrap for the Special Olympics Training Group for the 23/24 Season!

See you guys again in the fall!

ATTENTION ATHLETES 🚨

Due to high demand we’ve opened 2 more spots in our RX women’s division and have 1 spot in our women’s open division remaining. SIGN UP QUICKLY BEFORE THEY’RE GONE.

RX MEN is officially full, but 4 remain in our open category!

WE CANT WAIT! TO SEE YA’LL IN JULY!

May long weekend is here! If you’re visiting from out of town or playing host this weekend and want your friends to tag along for a workout. DROP INS are welcome, as always.

Regular schedule all weekend with reduced class times on Monday (9AM & 10 AM only)

HAVE FUN THIS WEEKEND!

⚡️Athlete of the Month ⚡️

SAXON BELANGER

When did you start CrossFit: 2 years ago

What made you start: A lot of encouragement from friends who were already doing it & needing a change from a commercial gym 💪🏼 Plus I wanted to regain some motivation to be active and get fit!

What inspired you to stay training at CrossFit Okanagan: The community of CFOK people are so incredible and nice, they really make you feel welcomed and at home 🏠 The coaching is top tier, every coach cares about you and takes the time to learn what is best suited for your workout style and your body. Plus CrossFit is just so fun! 🤩

What is your favorite lift: Clean & Jerk 🏋🏻‍♂️

What is your proudest accomplishment so far: Honestly, just proud of showing up everyday and pushing myself to get better, I have so many accomplishments I didn’t think were attainable and CrossFit has given that to me 🎉

What’s your favorite cheat meal/snack: I am a big chips guy, any kind, there is no bag safe around me! 🤪

What do you do for work: I am a Sales Manager for Slackwater Brewing, I get to sell beer for a living 🍻

What are your other hobbies/interests: I just love being active & hanging out with my people 🙌🏼

What is the best advice you can give to a newbie just joining CrossFit Okanagan: Don’t be scared! The first few months are definitely tough and can be a big change, but I promise it only gets better everyday. Also, don’t be afraid of sparking up a conversation with a stranger, everyone at CFOK is so nice and loves making new friends! This is not just a gym - it is a community 🧡 A place for growth in so many ways!

🚨 ATTENTION ALL MEMBERS! 🚨

We’re beyond excited to roll out our very own app! In order for the transition to run smoothly, please visit the App Store on your device and download the ‘CrossFitOkanagan’ app. Then CHECK YOUR EMAILS for your login link, and follow the prompts.

This app will replace WODIFY and be your one stop shop for everything . Signing up for classes, keeping track of your progress, and connecting with members.

If you are having problems logging in please send us a message, or email [email protected] for additional assistance.

Thank for your patience, we hope you’re as excited as we are!

📣 The Okanagan Grizzly Games is officially 75% SOLD OUT

Only a couple more spots in the OPEN DIVISION - FEMALE

🔥Register today - before it's too late! ⏰

#2024

📣 ANNOUNCEMENT… drum roll 🥁

🎉 CrossFit Okanagan now has its very own app! 📱

IMPORTANT - Attention all CFOK Members: Check your email today for more information about this BIG change coming our gym in the coming weeks⚡️We want a smooth transition so please check and read your emails and follow the important steps!