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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.

 

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 CrossFit Opus – August 4, 2013 WOD

CROSSFIT OPUS – WORKOUT OF THE DAY

IMG_1613

LIFT: Back Squat 3 RM

WOD:

AMRAP in 15

5 Sandbag Cleans @ 45/25#

50 ft walking lunge steps

10 pull ups

Workout of the Day CrossFit Opus – August 1, 2013 WOD

CROSSFIT OPUS – WORKOUT OF THE DAY

IMG_1592

LIFT: Deadlift – 3 RM

WOD:

10-1

Box Jumps 24/20″

HSPU

Workout of the Day CrossFit Opus – July 31st 2013 WOD

CROSSFIT OPUS – WORKOUT OF THE DAY

IMG_1572

SKILL: K2E / T2B technique

WOD:

5 Rounds

10 Hollow Rocks

10 KB Slingshots / side

10 push ups

Rest 1 min

Workout of the Day CrossFit Opus – July 30th 2013 WOD

CROSSFIT OPUS – WORKOUT OF THE DAY

IMG_1526

LIFT: Snatch – 5 RM

WOD:

Partner’s – Max Distance in 15 min

A) Row for distance while…

B) AMRAP Unbroken Wall balls @ 20/14#

5 Burpees once wall ball drops

Switch stations.

 

 

 

 

 

 

 

 

 

 

Workout of the Day CrossFit Opus – July 25th 2013 WOD

CROSSFIT OPUS – WORKOUT OF THE DAY

Jimmy the Angel

SKILL: Rope climb drills

WOD:

1-10-1

Dual KB Rack Squats @ 16kg/20#

Dual KB Strict Press @ 16kg/20#

Dual KB Weighted Lunge/Side @ 16kg/20#

Workout of the Day CrossFit Opus – July 21st 2013 WOD

CROSSFIT OPUS – WORKOUT OF THE DAY

IMG_1438

LIFT: Bench Press – 5RM

WOD:

AFRAP in 12 min

10 Russian Twist/side @ 20/14kg

Max Hold Knee Raise

10 Pull Ups

Workout of the Day CrossFit Opus – July 19th 2013 WOD

CROSSFIT OPUS – WORKOUT OF THE DAY

IMG_1424

SKILL: Max Height Box Jump

WOD:

4 Rounds

1 Sled Pull/Push – from standing  (Sled+90/50)

10 Box Jumps 30/24″

10 Front Squats @ 115/75

 

Workout of the Day CrossFit Opus – July 18th 2013 WOD

CROSSFIT OPUS – WORKOUT OF THE DAY

IMG_1419

LIFT: Press – 5 RM

WOD:

20 Calorie Row

20 Push Press 95/65

20 Push Ups

20 Jumping Lunges

3 RFT