OPA / Group classes / B-Strong

B-Strong.

Strength training, scaled for everyone. Rest periods are longer, so you lift heavier. Functional exercises to build strength and power.

Free trial

Free, no commitment.

● 60 minutes per session ● 6 sessions a week ● Saturday 10 a.m., 90 minutes
Squat during a strength class at OPA

Get stronger, with a coach.

Strength comes from good loads and enough rest. Your rest periods are longer so you lift heavier, with a coach correcting your technique.

Who it is for.

  • › You want to get stronger.
  • › You're a former player who wants to keep lifting.
  • › You've never lifted: the class scales for everyone.
Training at OPA

A typical session.

01

Warm-up

Mobility, activation and gradual cardio.

02

Strength blocks

Two exercises per block, usually 6 to 8 reps and 3 to 5 for heavy loads.

03

Conditioning

Prowler or sled, about one session out of two.

A sample session.

Blocks of two exercises

A

Trap bar deadlift × 6-8

Ring row × 8

B

Viking press × 6

MB push press × 4

C

Sled row, 15 yards

Speed stick row, 10 seconds

D

Landmine side lunge × 6 per side

Skater jump × 6 per side

E
Finisher

What's included.

Common exercises

  • › Trap bar deadlift
  • › Box squat
  • › Viking press
  • › Prowler and sled
  • › DB row

Format

  • › 60 minutes, 90 minutes on Saturday
  • › Blocks of two exercises, or 5 stations about one session out of three
  • › Usually 8 to 14 people

Coaches

Charles, Nicholas, Louis-Jean, Étienne, Mélodie

When

Monday and Thursday Every week
4:30 p.m.
Tuesday and Wednesday Every week
6 p.m.
Saturday 90 minutes
10 a.m.
Sunday Every week
10 a.m.
See the schedule See the memberships

FAQ

Does a membership cover this class?
Yes. The 8-session and unlimited memberships give you access to B-Fit, B-Strong, B-Rd and B-Family.
I'm a beginner. Is this for me?
Yes. Classes are scaled to athletes of every level. Your free trial is there for exactly that.
Do I need to know how to lift?
No. The coach corrects your technique and adapts the load to your level.
How long is a session?
60 minutes. The Saturday session is 90 minutes.
What's the difference with B-Fit?
B-Strong focuses on strength. B-Fit focuses on cardio and muscular endurance, in a circuit.
Free trial