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 DEC 1ST 1PM-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.

 

MOMMYFit Bootcamp – BABY & ME Class (Previously GymFit)

MOMMYFIT Bootcamp – NEXT SESSION STARTS NOVEMBER 9th

Fitness for all… and specially designed for postnatal moms

Our programs are developed with all fitness levels in mind, but special attention is given to the physical needs of postpartum mothers.  That being said, the class is not just for birth moms. Dads and non-birth parents are welcome. All components of our classes have low, medium, and high intensity options to suit all fitness levels and abilities.  It’s like a choose-your-own-adventure book, but with more sweating.

Baby see, baby do

Our classes are for babies too!  Babies learn and grow by mimicking and copying the actions and activities of people around them.  This is how they learn to walk, talk, play, eat, draw on the wall because their sibling just did, etc.  Learning to live an active lifestyle is no different. Exercising in the presence of your child at an early age can help to establish positive physical activity habits.  Babies and kids of all ages are welcome in our classes so they can see their parents get fit and strong.

It’s not just a class, it’s a community

Being a new parent is an exciting time, but it’s also a time when parents need a community to lean on.  Our classes are social environments that connect parents to other parents. Each class starts off with a social circle so that we can check in on the exciting (and not so exciting) goings on in our lives as parents and people.  No topic is taboo. We share our goals and have a few laughs. Many friendships are forged and fostered in our classes.

Babies rule the class

Babies.  We get it. They’re unpredictable.  They eat ALL THE TIME. They poop their pants as you’re heading out the door.  They decide to sleep just when you need them to be awake. They cry. Our environment is supportive of parents tending to babies.  Feeding, changing, snuggling, etc., are encouraged in our classes. We also offer the flexibility to swap classes if a class is missed, so if you missed class one day, you can attend another class during the session that suits you and your baby’s schedule.

Try before you buy

Parental leave places a financial burden on most families, so MOMMYFit encourages clients to try out our classes to determine which one is right for them before making a financial commitment.  We also offer frequent opportunities to purchase classes at a discount.

If you are looking for fast results and you are willing to put in the effort to achieve them, MOMMYFit is the class for you.  Our MOMMYFit Bootcamp classes employ free weights, barbells, kettle bells, bodyweight exercises, and other high-intensity workout tools to help you look and feel your best.  MOMMYFit is designed with new parents in mind, but this class is a step above Strollerfit, intensity-wise. This class will definitely make you sweat. And there will be burpees.

Babies and kids of all ages are welcome, and of course participants can come alone if they have the opportunity to do so. When needed, a double-sized “superyard” is set up to keep mobile babies safe and sound while in the gym environment.  We call it “The Thunderdome”.

For birth mothers, it is suggested that you wait at least 6 weeks after giving birth before participating, but you may participate earlier with doctor/midwife clearance.

MOMMYFit Bootcamp is held at CrossFit Opus (310 Limeridge Rd W, Hamilton) at 1015 on Tuesdays and Fridays.  You can register for our classes or arrange a free trial by contacting info@crossfitopus.com at any time.

What you need to bring to this class:

  • Supportive shoes – no flip flops or bare feet, please
  • Water bottle – you’re going to sweat 🙂
  • A hand towel – once again, you’re going to sweat 🙂 🙂
  • The usual things you’d bring to occupy your child(ren) when on an outing (snacks, toys, etc)

What you can expect in this class:

  • Social circle where we check in to see what’s new and exciting in each other’s lives
  • Short warm up followed by arm strengthening exercises
  • One to three circuits that work the whole body.  These circuits range from 6 mins to 20 mins and allow you to go at your own pace.  
  • “Dessert”, which is kind of like the cherry on top of your workout.  It’s one last exercise that isn’t usually very fun, but once it’s done you know you’ve had a really great workout.
  • At the end there aren’t any high fives as people’s arms are often too tired, but there are many congratulatory glances, nods, and the occasional chest bump.

30 DAY RESTART

BACK TO SCHOOL FOR THE KIDS – GET BACK ON TRACK YOURSELF

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 Saturday Sept 8th. What’s included?

  • 30 Day Meal Plan with Shopping lists
  • Recipes
  • Measurements & Weigh in before and after
  • 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.

Register at Opus before September 7th. $50 Fee.

 

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 🙂