2019 OPEN INTRAMURAL COMPETITION

WELCOME TO THE 2019 OPUS OPEN

The 2019 Reebok CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Athletes like you, from all around the world, show up and push themselves further than they ever thought possible over a five-week period. Challenges, PRs and the unknown await.

At CrossFit Opus we run the Open as an Intramural Competition. All members can play, no matter their fitness level or CrossFit experience. We even modify the scaled workouts to challenge you appropriately.

As an individual you complete the weekly Open workout during Friday Night Lights (or a specified make up date & time) with your community of Opus peeps. All participants are randomly selected to teams for the Team Challenge of the Intramural. Costumes, participation, cheering, creative FB and IG posts, all amass points towards the coveted Team trophy. Friday Night Lights is a blast! You will challenge yourself, set PR’s, cheer team mates on, and finish with a celebration.

At the end of the 5 week Open series, Opus peeps celebrate our sweat and successes with an After Party. Individual medals and the Team Trophy are awarded! Plus prizes! Swag! And BBQ!!

 

MARK YOUR CALENDARS FEB 21 – MAR 25

Register at the front Desk with one of your Coaches – $25

Email denise@crossfitopus.com

 

30 DAY RESTART

30 DAY RESTART – NUTRITION CHALLENGE

WHY 30 DAYS?

There is no denying if you come from eating a standard Western diet, you will be amazed at how much your body is able to transform with the right food for 30 straight days.

  1. 30 days is a great time frame for your body and mind to relearn how to think about food and lifestyle
  2. Mentally, 30 days is a perfect duration. It is short enough to feel attainable, and long enough to feel challenging.
  3. 30 days is how long it takes to detoxify your cells, start resolving chronic inflammation, reduce unhealthy cravings  and form new healthier habits.

The Nutrition Challenge begins Friday Jan 11th. What’s included?

  • 30 Day Meal Plan with Shopping lists
  • Recipes
  • Measurements & Weigh in before and after
  • Coaching tips & Opus community support 🙂

Post your meals, review the recipe, encourage your fellow members to keep it up. We are all in this together! And you can win stuff 🙂

The member with the greatest transformation after 30 days will win 1 month of unlimited membership plus 1 month of Nutrition Coaching. Other prizes up for grabs include: local meat sampler pack (grass fed), acupuncture and cupping treatments, and Opus swag.

Register at Opus before January 10th. $60 Fee.

 

IMPROVE YOUR ROW TIME

WANT A FASTER 500M ROW?

Join us for a 2 hour rowing clinic that will focus on developing and improving technique for a more efficient row stroke. If you struggle with mastering the Concept 2 Rower, your ability to maintain a steady pace, or your ability to maximize your output during a WOD, this clinic is for you!
We will take you through the basics of body position, the 4 points of the stroke, how best to pace your row, and how to generate power efficiently. We will help you identify your weak link and correct your form.

SATURDAY JAN 26th 1-3PM

Price $30 (register at the front desk)
Max 18 athletes per clinic.
Members take precedent, any remaining spots will be opened to the public 5 days prior to the clinic.

 

Parking Lot Closure

ATTENTION!      PARKING LOT CLOSURE

Our Parking Lot will be closed for paving Thursday August 2nd.

Business as usual! Please park next door at the church.

We apologise for any inconvenience, and understand that you are thankful that there will not be any running in the workout 😉

PARKING LOT CONSTRUCTION

PARKING LOT PAVING PROJECT

We appreciate your patience while the landlord repairs and re-surfaces our parking lot.

During the construction parking areas will be designated, and may be changed periodically.

The construction will last the month of May.

Business as usual 🙂

 

CrossFit Kids & Teens Classes

 

 

CrossFit Kids & CrossFit Teens Classes 

Starting April 9, 2018 we are adding 2 CrossFit Kids classes and 2 CrossFit Teens classes every week!

What is CrossFit Kids/Teens

CrossFit Kids is a method for teaching Greg Glassman’s CrossFit to children ages 3-18. Based on the principle of Mechanics, Consistency and then Intensity, CrossFit Kids emphasizes good movement throughout childhood and adolescence. Consistently good mechanics translates to physical literacy, enhanced sports performance and fewer sports injuries for kids. Not only that, a vast body of research indicates that exercise is beneficial to cognitive function, which means consistent adherence to the program can have a positive impact on children’s academic achievement.

CrossFit Kids is meant to be BIG fun for all ages. Broad-Inclusive-General fun. Fun means we provide an active alternative to sedentary pursuits, which means less childhood obesity and all-around better health for our children. Further, the needs of second graders and high-school varsity wrestlers differ by degree and not kind; the program is scalable for any age or experience level and accounts for the varied maturation status one can find in a class full of kids.

Preview our Schedule Here

CF Kids (5-10) Monday 6PM & Saturday 9AM

CF Teens (11-15) Tuesday 5pm & Friday 5PM

Kids & Teens classes will be capped at 8 athletes to start.

Kids Rates

10 Class Pack $125 + hst

Monthly Unlimited $75 + hst

Multi child discount

 

 

 

Opus CrossFit Open 2018

FRIDAY NIGHT LIGHTS IS BACK!!!

Opus will once again be hosting the CrossFit Open as a fun, community oriented, Intramural style of in house competition.
Rx, Scaled and Masters divisions. Prizes and party at the end 🙂
Teams will be randomly set up – 6 people (male and female from each division). Costumes are encouraged. Themes will be posted ahead of the WOD release.
Anyone can do this – even scaled division is scalable 😉
Entry fee is $20 cash – this goes back to you for the after party!
Please register before Feb 19th

HOLIDAY HOURS

HOLIDAY SCHEDULE

CLOSED DECEMBER 25TH AND 26TH

CLOSED JANUARY 1ST

ALL OTHER DAYS REGULAR CLASS SCHEDULE.

 

MERRY CHRISTMAS!!

WOD & WINE FOR NATIONAL SERVICE DOGS

WOD & WINE is Back!!!

Come join us Saturday November 25th for a fun afternoon in support of National Service Dogs. What could be more enjoyable than a workout, wine and PUPPIES!!!!

Help us support Veterans and First Responders through NSD. Starting at 1pm, CrossFit Opus will provide a fun, team-oriented warm up and workout for all levels. After you have worked up a sweat, you will enjoy wine-tasting and snacks.

Registration is $30 and our fundraising goal is $2000, which will be donated to National Service Dogs, to help sponsor a service dog for a veteran or first responder with PTSD.  For more information visit www.nsd.on.ca

Donations can be made directly to National Service Dogs at this link https://www.gifttool.com/donations/Donate?ID=1327&AID=3291

 

Double Under Clinic – November 4 2017

DOUBLE UNDER CLINIC

Saturday November 4 2017 – 12pm to 2pm

BACK BY POPULAR DEMAND!!!

Are you getting frustrated with double under’s? We have a clinic for you!

Come spend 2 hours with Coach Chris Bonnell, where participants will learn:

How to size their own rope,

How to jump in an appropriate manner for skipping,

How to perform slow singles,

How to use fast wrists,

How to properly gauge positioning,

Putting the double under together.

Cost: We are asking for donations to National Service Dogs in conjunction with our WOD & Wine Event.

RSVP to our Event on Facebook, or just show up 🙂