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Choose the accommodation tier that fits your budget and style. Same trip and programming, different room options.
Costa Rica Fitness Retreat
SALTY × Synergy Physiotherapy & PilatesCosta Rica
Surf Sweat Flow
8 DaysJanuary 9–16, 2027Osa PeninsulaFrom $2,199USD
Prices include HST.
About the Retreat
Surf Sweat Flow is the jungle-meets-ocean reset we run every January. The Osa Peninsula is where SALTY slows down a notch — still active and still sweaty, but with more rest baked in and more mornings that start with yoga next to the water.
Blue Osa is our home for the week: a private beachfront retreat on the peninsula's edge, open-air yoga deck, chef's kitchen, a pool and hammocks built for actually doing nothing between sessions. Howler monkeys wake you up. Scarlet macaws fly overhead. The jungle is loud, and then the ocean is louder.
The programming is the balance. Erin, Nate, Jalisa, and Martha from Synergy Physio run dynamic yoga, Pilates-on-the-deck, strength and mobility workshops, and a pro surf lesson at Pan Dulce. The Synergy team brings Cirque du Soleil and Olympic-level credentials — workshops you can't really get anywhere else.
Afternoons run on jungle time. Matapalo Waterfall hike. Pool. Hammock. A $50 spa credit to use however you want. Dinners are chef-prepared and slow enough that nobody leaves the table early. Dietary needs are handled.
25–30 guests, the most balanced retreat in the lineup. If you want to start the year with a real reset — not the kind you post about, the kind that changes your shoulders — this one's built for you.
Want the full vibe check? See Costa Rica's SALTY Meter
What You'll Do
You want the most balanced SALTY week — movement plus real rest
You're drawn to a smaller, quieter retreat with jungle-beach energy
You want surf lessons without a party-heavy schedule
You want workshops from coaches with serious credentials
You like wildlife more than nightlife
A Sample Day
Everything is optional, except for fun.
This is what a SALTY morning looks like.
Day by Day
01Osa Peninsula
Jungle, Received
Airport transfers out to the Osa and time to settle into Blue Osa. Meet the crew at a SALTY Shakeout to move the travel out of your body, then our welcome party as the jungle quiets down around us. Dinner on the deck. Howler monkeys somewhere nearby, doing their thing.
Read more →02Pan Dulce
Paddle Up
Morning Crew at sunrise, Flow at 6:15. Breakfast, then Surfs Up Pilates — a session built around surf technique and the muscles that actually paddle. Afternoon is all surf. Dinner and Bedtime Yin to close. Easy in.
Read more →03Osa Peninsula
Full SALTY
Sunrise with Morning Crew, then Flow. Mid-morning is a proper SALTY Sweat — the big one. Lunch, then the whole afternoon in the water. Dinner and Bedtime Yin. Early lights-out, no regrets.
Read more →04Osa Peninsula
Soul Work & Jungle Juice
Morning Crew and Power to start hot. Release and Relax workshop with the Synergy team mid-morning — the kind that puts you back together. Afternoon is Soul Work: yoga and Pilates that turn into a dance floor, the session that sneaks up on you. Dinner, then the Jungle Party back at ours: casual games over jungle juice, no one checking the time.
Read more →05Osa Peninsula
Inside Out
Morning Crew and Pilates before breakfast. Pelvic Core workshop — one of those sessions everyone pretends they didn't need and leaves grateful for. Afternoon: one more surf, then Sunset Flow as the sky does its thing. Dinner, Bedtime Yin.
Read more →06Osa Peninsula
Into the Jungle
Different rhythm today. Jungle Hike replaces the sunrise workout — deep Osa on proper terrain. Wildlife is everywhere. Breakfast when we're back. Power session before lunch. Two surf sessions in the afternoon for anyone who wants them. Dinner, Bedtime Yin.
Read more →07Osa Peninsula
Finale & Last Splash
Morning Crew, Flow. One more surf, then Move It or Lose It workshop to send your body home in shape. Afternoon: SALTY Sweat, then The Finale — the biggest, loudest workout to close the week. The Last Splash is our closing pool party, and everyone's in. Dinner, then Martina's for one big party night on the dance floor.
Read more →08Osa Peninsula
Pura Vida, Adios
Airport transfers. We'll miss you, dearly.
Read more →Where You'll Stay
Blue Osa Retreat
Osa Peninsula, Costa Rica
How It Works
Your Coaches
The Boss | Yoga | Pilates
Margarita Master
Mr. Fix It | Mobility | Strength
R&B Connoisseur
Boxing | Yoga | Strength
Motivational Yeller
Physiotherapy | Pilates | Osteo
Self-Care Guru
Physio | Pilates | Energizer
Water sport enthusiast
Costa Rica SALTY Meter
Costa Rica runs the most balanced numbers in the lineup, with rest at 9 and adventure at 7. The party meter sits at just 2. Built for guests who want real movement and real rest in the same week. A smaller group (25–30) in a jungle-beachfront setting. Synergy coaches bring the high-credential workshops. The reset retreat.
Group Size
How many people you'll share the experience with. 1 = ~6 guests, 10 = 60+.
Sweat Level
How intense and frequent the workouts will be.
Adventure
The dose of excursions and off-the-beaten-path moments.
Culture
How immersed you'll be in local food and traditions. Community is part of it too.
Party
The level of nightlife and dancing. It sets the evening social energy.
Rest
The amount of downtime and quiet moments built in.
Real People. No Script.
The Verdict
Getting there
SJO
Juan Santamaría International Airport
You book your own short flight from San José to Puerto Jiménez - any time that works for you, there's no cutoff. We meet you at the airstrip and take it from there!
Questions? Answers.
Everything you need to plan your trip.
Related guides: Travelling soloBeginner fitness retreatsWhat your trip costsWhat a fitness retreat isWinter fitness retreats
Destination Guide
More About Costa Rica
The jungle-meets-ocean reset. Sweat hard in the morning, do absolutely nothing in a hammock by noon.
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