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

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 for such a huge change. 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 Monday January 15th. 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 who posts their 30 Day journey on social media with the most tags to CrossFit Opus will win a 1 month unlimited membership.

The member with the greatest transformation after 30 days will win 3 months of unlimited membership.

Register at Opus before January 13th. $50 Fee.

 

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 🙂

 

September Schedule

BACK TO SCHOOL – BACK TO ROUTINE

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.

 

 

SUMMER HOURS

SUMMER HOURS – JULY & AUGUST

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 QUESTIONS

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!

HOLIDAY HOURS

Good Friday – 10 AM CrossFit only

Saturday April 15 – Regular hours

Easter Sunday – CLOSED

 

CF24 supporting Special Olympics Canada Foundation

JOIN US FOR CF24 ON OCTOBER 22 2016!

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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 www.cf24.ca

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.