Workout of the Day – March 31 2015

002

SKILL:

Rope Climbs

WOD:

AMRAP in 10

10 Wall Ball @ 20/14

10 T2B

50 Double under’s

004

Workout of the Day – March 30 2015

002

LIFT:

Jerk 6 x 4

WOD:

4 Rounds

250m Row

20 OH Lunge steps @ 45/25

005

 

A NEW OPUS IS COMING SOON!

A NEW OPUS IS COMING SOON!

Watch our video and share with friends  https://youtu.be/-rhDegojqtw

CrossFit Opus is moving the gym to a new and bigger location just a few minutes up the road. The new home for CrossFit Opus will be 310 Limeridge Road West, between West 5th and Garth, as of May 1, 2015.

The CrossFit Opus community has grown quickly, and so have your fitness needs and goals. With this move, we can continue to provide the quality coaching and amazing community that you have all come to love.

What Relocation Means:

  • More Space. Opus will grow from 2600 sq ft to 5148 sq ft.

  • Same great coaching, same class sizes!

  • Better Use of Space. It’s an opportunity to redesign the space to meet our growing needs.

  • Appropriate Space for our Use. The new space will be built with soundproof walls and a ceiling buffer, allowing us to do what we do best…..move more weight!

  • Ample Parking.

  • Fresh Energy! The new space will bring a fresh spark of life to our programming and workouts.

  • Future Planning. The larger space will allow us to offer more Class and Open Gym times to grow with our membership.

Renovations are underway. The official moving date is April 29/30th. Many of you have already offered to help move the gym. The more help we can get the easier this task will be and the closer our community will become! Everyone loves to be part of building something amazing 🙂

We will keep you posted as to details throughout the month.

This is a very exciting time for Opus and I look forward to sharing it with all of you!

Sincerely,

Denise

Team Opus

Workout of the Day – March 29 2015

SKILL:

Double under’s

3x max effort

WOD:

3 Power Cleans EMOM @ 70% 1RM

12 minutes

001

Workout of the Day – March 28 2015

002

LIFT:

Front Squat 5 x 2

WOD:

AMRAP in 10

1 Rope Climb

5 ring dips

10 Shoulder to OH @ 75% 5RM

004

Workout of the Day – March 27 2015

005

SKILL:

HSPU 3 x max effort

HS Hold 3 x max effort

WOD:

AMRAP in 6

6 push press @ 95/65

6 Pull ups

-REST 2 min-

AMRAP in 6

12 squats

24 double under’s

001

Workout of the Day – March 26 2015

001

LIFT:

Bench Press 3 x 5

then 3 x 10 @ 50%

WOD:

20-18-16-14-12-10-8-6-4-2

OH Squat @ 95/65

HK2E

003

Workout of the Day – March 25 2015

004

SKILL:

50 ft. Sled Push for time x 2

WOD:

3 Rounds

20 Thrusters @ 75/55

10 O/B Burpees

005

Workout of the Day – March 24 2015

001

LIFT:

Deadlift 1 x 5

then 3 x 10 at 50% w/w

WOD:

T2B EMOM

Start at 2 reps and increase by 2 every minute until failure

003

Workout of the Day – March 23 2015

006

SKILL:

500m Row for time

WOD:

1/2 MARY – AMRAP in 10

5 HSPU

10 alt. pistols

15 pull ups

002