September Schedule


September is a perfect time to get back into your fitness routine!

CrossFit Opus has added classes to our schedule to help you get back on track after summer.

Look for our 7am classes on Monday, Wednesday and Friday.

Sunday morning Gymnastic and CrossFit are back as of September 11th. Come out and play!

Strongman classes will be returning Tuesday nights at the end of September.

We would love to bring back a Yoga / Stretch class on Wednesday evenings, so let us know if you are interested!

The 6 Week Kickstart Bootcamp will start Monday October 2nd. Tell your friends! This is a great introduction to CrossFit Opus and high intensity functional fitness. Details are on our website and Facebook page.





Traditionally CrossFit Opus closes on Sunday’s in July & August while many member’s go on vacation and spend time with their families outdoors.

We encourage our members to get out and use your fitness! Run, Hike, Cycle, Mountain bike, SUP, Kayak, Canoe. Be active outside 😉

Opus will not be running classes on Sunday’s again this year. However, we will be offering Open Gym from 10AM to 12Pm on select Sunday’s for the month of July.

Reservations are still required to maintain safety and equipment availability for those participating. Please only reserve 1 hour. Please only book 1 week in advance. Respect other members wish to use the gym.

Phil & Chris are voluntarily opening the gym. Please respect their choice. Any dates that they are unavailable, the gym will be closed, and it will not appear on the schedule.

A successful experiment will result in Open gym on Sunday’s for the month of August as well 🙂

Anyone interested in joining a group for Trail Runs or Mountain Bike rides stay tuned to our FB page. We regularly post upcoming adventures and all are welcome!


Nutrition Q & A

One of the most common questions I get as a coach when I start talking nutrition, and provide nutrition plans is

“Can I have a cheat meal, or an unfavorable food on my diet.”

The answer to which is largely dividable into one of two types of people.

Type 1 – The Moderator;

This is the person who can have a piece of cake at a party, or enjoy a beer or glass of wine with dinner, and get right back on the wagon. They likely won’t turn one glass into a bottle, or turn one treat into the whole box. The individual capable of moderating ‘cheat foods’ is, psychologically, able to deal with the act of cheating. A moderator is ok to slip up from time to time, but should still shoot for healthy foods >80% of the time (>90% is better).

Type 2 – The Avoider;

An avoider is different than a moderator for one major reason – from a psychological standpoint it will derail them for days to months at a time. Little slips for this person can go a long way. Unlike a moderator, that glass of wine is likely to turn into a long night of drinking and that slice of cake will quickly become a deep fried 1500 calorie meal. This person should avoid cheating as much as humanly possible, and stick to the plan as close to 99% as they can.

Nutrition, our relationship with food, and our ability to indulge have an incredibly strong psychological standpoint. Ask yourself what YOU think you can handle. If you think a beer on Friday night will cause you to slip up for a week, then the answer is no. If a person can enjoy that same beer, but never stray away from the plan, then it’s likely ok.

Easter Hours

Wishing all of our members a Happy Easter!


Good Friday – 10 AM CrossFit only

Saturday April 15 – Regular hours

Easter Sunday – CLOSED


CF24 supporting Special Olympics Canada Foundation



What is the CF24? CF24 is a 24-hour event with one workout, every hour on the hour, completed by teams of 3 athletes. On October 22, all participating gyms across the nation will perform WODs on the same day, at the same time. All proceeds from the event will be donated to Special Olympics in support of athletes with intellectual disabilities.

Members of CrossFit Opus were proud to have participated in CF24 in 2014 and 2015. The power of sport benefits everyone! We are excited to be a part of this amazing event again this year.

To find out more about CF24 check out their website

Follow us on Facebook, Twitter and Instagram throughout the event. Stop in to show your support. Even better, donate in support of these incredible athletes.


Welcome to CrossFit Opus 2.0


CrossFit Opus is located in a 5200 sq. foot space at 310 Limeridge Rd W.  

We offer experienced and exceptional coaching to guide you through your fitness journey.


Our community includes beginner, intermediate and advanced athletes; providing a welcoming and supportive environment.

Stop by to see our new facility, we would love to show you what makes us different!

We Have Moved!

Welcome to our new location at 310 Limeridge Rd W.

Regular class schedule is in effect!

We are on the west side of the building, enter through the side door.

This is our temporary space while our amazing gym is being constructed at the very same address.

It is already home.



Watch our video and share with friends

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!



Team Opus

CrossFit Open at Opus

CrossFit Games 2015….OPEN at OPUS


The Open begins February 26th. Are you in?

Challenge yourself in a friendly competitive atmosphere.

Reach your true potential while you step out of your comfort zone.

Have some FUN!!!!

Join us for The Open at Opus.

Five weeks – a new WOD released every Thursday – a party every Friday night!

Scaled – Rx – Masters Divisions.



CF24 Fundraiser October 18, 2014

CrossFit Opus is participating in a nation wide fundraising event in support of Special Olympics Canada Foundation.

On October 18, 2014, we will be participating in a day long fundraiser called CF|24. During the day, we will be doing an intense 10 min workout every hour, on the hour, for 24 hours! All funds raised at the event are donated to the Special Olympics Canada Foundation.

Special Olympics was founded upon one simple notion: sport has an incredible capacity to transform lives, change attitudes and make communities stronger. By bringing people together, Special Olympics teaches us to recognize our similarities rather than focusing on our differences.

For more information on Special Olympics please visit

More information on CF|24:

Our Special Olympic athletes need our support. Our Opus athletes would love your support. Come out and cheer us on, do a WOD with us, or bring us a “pick me up”.

We want to thank everyone for their continued support!

Your CrossFit Opus Team