You have just successfully finished 5 weeks of exciting competition, and you’re all fired up! You are thinking about all the things you want to improve – skills, strength, conditioning.

You have your sights set on beating your scores next Open. Perhaps even covet that top spot on the Opus Open Plaque.

So, what do you do to accomplish your goals?

Well, I have answers for you. I will tell you exactly what you need to do, in 5 steps.

Step 1—Talk to Your Coach

This is the most important step by far. If you have wondered “what to do after the CrossFit Open” , you need a coach.

Your coach will talk to you about your goals. And you have lots of those right now. If I were to guess, you’d want to get stronger, improve Olympic lifting, acquire or improve gymnastics skills, and fire up your cardio engine. Those four elements are very common across the CrossFit world.

Your coach will find out what you’re good at and what you’re not. And then evaluate how your skills and areas for improvement relate to your goals. You’ll have to prioritize. Your coach will help you set a primary goal and a secondary goal, while explaining how to be successful with your priorities.

Book a 15 minute goal setting appointment with your coach. After your meeting you will have the beginnings of a plan in place.

Step 2—Commit to CrossFit Classes and/or Personal Training 4-5 Times Per Week

Here’s a fact: the people that are better at CrossFit generally train more.

Before you start planning“double days”, let me explain. You do not need to train twice a day unless you want to be a full-time CrossFit competitor and are prepared to put training and competition ahead of your job, your family and your other hobbies. If you are simply a person who wants to do well in the Open, you do not need double days, and you can afford to take rest days. In fact, you must take rest days.

When I say the people who are better at CrossFit train more often, I mean they come more than twice a week. If you currently work out once every two or three days, you need to increase that. I’d recommend the unlimited package, and I’d train at least 4 and perhaps 5 days a week depending on how sore you are.

Again, your coach can help you make that decision.  

Just the Right Amount of Training

The worst thing you can do is start trying to do handstand push-ups every single day while only going to general classes.

CrossFit is about general physical preparedness, and you need to become well rounded. You do that by attending classes programmed by a talented coach who will ensure you’re working on all aspects of fitness.

A lot of people will tell you it’s more complicated than this. And at elite levels, it is. But for 95 percent of people, you just need to commit to going to classes regularly. Or seeing your personal trainer for specific help.

We encourage our clients to come to group classes regularly. Book a personal training session with a coach to work on specific technique improvements and get a mini program designed to help you.

Step 3—Dial in Your Nutrition

When most people ask what to do after the CrossFit Open, they’re looking for advice on movement. That’s only half the equation.

You need to eat better. The majority of successful athletes–elite and recreational—treat their fuel like high-octane fuel. They prioritize real whole foods, and they eat lots of vegetables, some fruits, healthy fats and appropriate amounts of protein. The most diligent ones know exactly what to eat, how much to eat and when to eat.

The amount of food you need is not guesswork. A nutrition coach will help you with a plan to improve your nutrition, and can figure out exactly how much food you need to accomplish your goals.

Return on Investment

This plan will produce dramatic results. Not instant results. But dramatic over the long term. Want to do handstand push-ups? Many people would benefit from losing a little body fat and/or adding some upper-body muscle. That’s done with training and food. Not just training.

You’ll be amazed what will happen in the gym when you address your nutrition.

To find out more about nutrition coaching services contact

Step 4—Take Care of Your Body

Almost everyone has an imbalance of some kind. A tight shoulder, a wonky knee, an old back injury from high school. Others are experiencing the effects of sitting at a desk or doing the same tasks over and over. Whatever the issue, you’d do well to see a trained professional like an ART therapist, Osteopath, or physiotherapist. He or she can tell you exactly how to solve your problems.

And if you don’t have any current aches and pains, see a therapist anyway. That visit might uncover issues you didn’t know about, or perhaps the therapist can tell you something you can do to become even more injury-proof. You change the oil in your car regularly. Maybe spend a little money on your body.

Invest in Yourself

Imagine this: You really struggled with the overhead lunges in the Open. But not because you lack strength. Because you lack the range of motion to put the dumbbell over your shoulder. Instead, the dumbbell was held slightly in front of your shoulder and your elbow was bent. You did a lot of extra work. And how much easier would everything be if you could earn some flexibility and put the dumbbell in an ideal position?

That’s where therapy and mobility work come in. We do some of that in class, but if it’s an area of weakness for you, invest some time and energy in prehab and rehab.

We are thrilled to have Cara Roy, ART providing mini clinics at Opus. You’ll see Cara in classes, and you can see her for treatment too, by making a reservation in Zen Planner. She can tell you how to fix what’s wrong or protect what’s right. And then you can do the assigned stretching or stability exercises on your own, with regular check-ups.

Whatever you do, don’t neglect your body.

Step 5—Work on Your Mental Game

What do you tell yourself before the workout starts?

We all have voices in our head. Inner monologues.

Before 19.5, it probably said something else. Maybe it said, “I don’t think I can finish,” or “I hate thrusters” Or maybe it said, “I’ve got this!.”

CrossFit is challenging. Every workout makes just about everyone nervous. Working out is hard. We’re testing boundaries and safely pushing limits. That requires courage and mental fortitude. Sitting on the couch requires no effort. And there’s no fear at all.

If you’re committed to your goals—any fitness or health goals—your going to run into challenges. If it’s very easy, it’s not effective. That means you’re going to find small setbacks on the road to ultimate success. So how will you handle setbacks and prepare for challenges? Get your mind right.

Positivity Now!

Start training your inner monologue to be your greatest supporter. Focus on positive things at all times. When something negative pops up, which it will, accept it and then replace the thought with something that builds you up.

Example: “I’ll never get a bar muscle-up.”

Replacement: “I can’t do a bar muscle-up yet, but my coach and I have a plan, and I’ll get on top of the bar one day soon.”

Example: “I don’t think I’ll be able to do this workout.”

Replacement: “This is a challenging workout, but I’ll give my best effort and be satisfied with the result.”

Start doing this today—inside and outside the gym. Whenever a negative thought pops up, replace it.

“This work meeting is going to be really long, but I’m going to invest myself so I can learn something new.”

So What do you Do After the Open?

Make a plan. You have goals. And you want to improve.

So apply yourself today. Start by making an appointment with a coach, or therapist today.



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!!



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






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.




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.


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


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 😉



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


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