Month: January 2000

CrossFit 204-barbell BW

Our Story

By Mike

CrossFit 204 started in 2008 when a trainer at a gym said, “Try this workout.” I ignored him and laughed but soon heard about the workout 300—named for the movie. I tried it thinking it was easy. It was not, but I was very interested in the program that had put me on my back.

From that workout came others, many in a garage in St. James with friends who had already discovered CrossFit and welcomed me to their space. At the same time, I was growing increasingly dissatisfied with a job in radio advertising, so I started studying strength and conditioning with a goal of becoming a fitness writer. As part of my education, I took a CrossFit Level 1 Seminar in 2009 in San Diego, and from there I got sucked into CrossFit Inc. as managing editor of the CrossFit Journal.

I felt like I should coach people to share what I’d discovered and make me a better writer, and I started acquiring a collection of equipment because few places would or could accommodate the style of training I was interested in. Soon the basement was full of iron and I had a set of rings hanging from a beam. Old loader tires were piling up on the porch, and eventually we were hanging clothes on a barbell sitting in a power cage in our living room.

At the time, I was handing out towels at a local gym for minimum wage, and the manager was kind enough to let me run a bootcamp. That started in April 2009, and about a year later I was having a phone conversation with CrossFit Founder Greg Glassman, my boss.

“Why don’t you affiliate?” Glassman asked.

It was an obvious move, and CrossFit 204 was born in 2010. The bootcamp, now with a name, was starting to overflow, as was my equipment pile. Tired of hearing kettlebells threaten the walls of my trunk as I drove the loops in the parkade at the gym, and with only two CrossFit affiliates in the city, I decided it was time to open another.

We took the plunge, and CrossFit 204 moved to 483 Berry St. in June 2011. Of course we threw up a Jolly Roger immediately to make it home.

We managed to take about 10 “founding members” with us, and many of them are still with us today. It’s something I’m very proud of. Six or seven years is an eternity in the fickle fitness industry, and we’ve been very lucky to get to work with this clients and watch them improve for so long.

Overall, the gym exists to provide the opportunity for clients to get fit and have fun while enjoying a training style we love in a rugged, positive space. Fitness and fun aren’t always a pair. You can definitely get fit without having fun. But we’ve always been interested in fun and friends and happy people trading high fives while getting fit, so we created a space where fitness and fun are inseparable. Drop by sometime and see for yourself.

Over the years, our gym has changed and grown, but we’ve always tried to stay true to our roots. We are authentic, friendly, caring and fun. These were the attributes that we focused on in 2009, and they are the attributes that still characterize our facility.

As we continue to grow, we will always stay true to our Day 1 vision.

Mike Warkentin
CrossFit 204 Founder

To tell us your story and find out how we can help you accomplish your goals, click here and book a free No-Sweat Intro.

The success of many squats is decided in the set-up. Get tight!

The success of many squats is decided in the set-up. Get tight!The [204] Strength program is designed to offer athletes a chance to focus on Olympic weightlifting and powerlifting.

In an eight-week block with one focused session per week, athletes perform workouts programmed to improve strength and power, particularly with relation to the snatch, clean and jerk, squat, press, and deadlift.

Times

April 2017 session: Noon-2 p.m. on Saturdays, April 15 to June 3.

Cost

CrossFit 204 members: $84 per eight-week block (GST included)

Outside athletes: $157.50 per month

Membership is included for all athletes who are already part of 204 High Performance

Features

Detailed programming and hands-on coaching

Advanced Olympic-lifting drills

Westside Barbell principles

Bands, chains and accommodating resistance

Strongman movements

Wade whips the elbows around in warm-up.

Schedule/Fees

By Mike
Wade whips the elbows around in warm-up.
Interested in fitness? You’re in the right place!

If you are looking to try CrossFit for the first time or learn more about how to join us, visit our Start Here page. General fee an schedule information can be found below.

If you are looking for info on our Legends program for older adults, click here.

For information on the 204 Bootcamp, click here. There is no on-ramp requirement or prerequisite for the bootcamp.

If you are looking for personal training, click here.

If you are a travelling athlete looking to drop in, please review the class schedule below and click here.

CrossFit On-Ramp Requirement

All athletes looking to join our CrossFit classes must go through the CrossFit 204 On-Ramp Program (see below) or demonstrate outstanding skill in all CrossFit movements prior to entering group classes. Admission to group classes is not guaranteed at the end of the program. Our primary concern is the safety and enjoyment of all members, and we reserve the right to recommend additional training after the initial sessions to ensure you adequately prepared for our group classes. This is rare, and 95 percent of clients are ready for group classes after 8 introductory sessions.

Our greatest concern is maximizing the benefits of CrossFit training, and the on-ramp allows a coach to ensure you are prepared for success in our program. It’s an investment in long-term success.

The CrossFit 204 On-Ramp is designed to allow us to personalize our coaching, schedule appointments with greater flexibility and provide athletes with undivided attention as they learn CrossFit movements. We’re excited to match people up with our outstanding coaches and get them started in our program!

In our On-Ramp, we’re offering people eight individual sessions for $420 (GST included), or eight two-person sessions for $630 ($315 per person, GST included). Coaches will evaluate athletes during the On-Ramp and may recommend additional sessions to prepare athletes for group classes.

Athletes who have extensive CrossFit experience may arrange an evaluation session in which a coach will determine if an on-ramp is needed and if it can be condensed. In some cases, experienced athletes can bypass the on-ramp. In other cases, experienced athletes will require several brush-up sessions to upgrade skills. Evaluation sessions are $52.50 (GST included).

For a complete description of the On-Ramp, click here.

If you have any questions, or to book an On-Ramp, email info@crossfit204.com.

CrossFit gyms are not related, and if you have done an on-ramp elsewhere, we still require you to take our On-Ramp to ensure you are adequately prepared for our classes. With an evaluation, we may reduce the length of the on-ramp for experienced athletes on a case-by-case basis. For a more detailed explanation, please read questions 3, 4 and 5 in our FAQ page.

Monthly Rates

Athletes must go through our on-ramp program prior to attending group classes (see above).

Our monthly rates are based on frequency of attendance and length of commitment. All prices are in Canadian funds and include GST, and all prices listed below are per month. Fees are billed monthly on the first or 15th of the month, and payments can be made via credit card or cheque (with postdates for duration of membership).

1 Month 3 Months 6 Months
1x per week $73.50 $63 $57.75
2x per week $131.25 $120.75 $110.25
3x per week $157.50 $141.75 $126
Unlimited $189 $173.25 $157.50

Returning members and people who have completed the On-Ramp can sign up online here: CrossFit 204 Membership.

Refund policy: If you are unsatisfied in the first two weeks of your membership, we are pleased to offer you a 100% refund. After that, fees are non-refundable.

Customer-service line: 204-880-1001.

Group Class Schedule

Mon. Tue. Wed. Thur. Fri. Sat. Sun.
6:30 a.m. 6:30 a.m. 6:30 a.m. 9 a.m. 8:30 a.m.
Noon Noon Noon Noon Noon 10 a.m. 9:30 a.m.
4 p.m. 4 p.m. 5 p.m. 4 p.m. 5 p.m. 11 a.m.
5 p.m. 5 p.m. 6 p.m. 5 p.m. 6 p.m.
6 p.m. 6 p.m. 7 p.m. 6 p.m. 7 p.m.
7 p.m. 7 p.m. 8 p.m. 7 p.m.
8 p.m. 8 p.m.

Open gym slots:

Mon. Tue. Wed. Thur. Fri. Sat. Sun.
8-9 p.m. 8-9 p.m. 8-9 p.m. 8-9 p.m. 8-9 p.m. Noon-1 p.m. 10:30 a.m.-1:30 p.m.*

* Sunday’s 10:30 a.m. sessions are called “Dale’s Garage” in honor of Dale Q., who let us take over his garage every Sunday before we had a space of our own. Dale’s Garage sessions count as part of class attendance but are un-coached sessions. Coaches are present, but these sessions are self-directed. You can sign into these classes just like any other.

Members can sign up for all classes through our Calendar.

Special Programs

204 Legends

This program is designed for older athletes looking to get fit.

Sessions: 10:30 a.m. Monday and Thursday

$105 per month*

Older athletes have unique health conditions, so each one will do four one-on-one sessions prior to entry to group classes. The goal will be to address any injuries or mobility concerns and ensure the athlete is comfortable and moving well. Cost for these sessions is $210 for four. In consultation with the athlete, the coach may recommend more or fewer introductory sessions. Athletes and coaches will work closely with health-care providers to ensure safe training and improved fitness.

204 High Performance

12 additional personalized workouts per month to optimize performance in CrossFit or other sports. Minimum commitment: 3 months, must also have unlimited or three-times-per-week membership.

$84 per month for CrossFit 204 current members.

$126 per month for members of other gyms.

For a more detailed description of these programs, click here.

204 Individual Athlete

Complete individualized program design by CrossFit 204, with workouts to be performed in open-gym slots. Includes access to all group classes.

$210 per month.

For a more detailed description of this program, click here.

We're reclaiming this image. It's a form of therapy.

About [204]

By Mike
A few great people who’d love to work out with you.

Located at 483 Berry St. in Winnipeg, CrossFit 204 is 6,000 square feet of warehouse space dedicated to CrossFit, weightlifting, older-adult fitness, bootcamps and physiotherapy. We are minutes away from both Polo Park and the James Armstrong Richardson International Airport.

Our Mission Statement

The mission of CrossFit 204 and 204 Strength and Conditioning Ltd. is to build a healthy community by providing the safest, most effective and fastest route to health and fitness.

We have been a CrossFit affiliate since 2010, and we have been training using CrossFit methods since 2008. We employ the CrossFit method of using constantly varied whole-body movements to create challenging workouts that are scaled to allow each participant to work at the correct level of intensity. Our instructors always ensure you are moving correctly and safely. We have people of all levels of fitness, and we can work with anyone from beginner to advanced. Our members range in age from late teens to 70.

Our facility is equipped with change rooms, and we have a large parking lot behind the building. Parking is also available on the surrounding streets. Our training area features a 10-person pull-up rig, 10 barbell stations, a reverse hyper, tires, plyo boxes, a fleet of Concept2 rowing machines, and all the barbells, rings, kettlebells and bumper plates you’ll need for an amazing CrossFit workout.

CrossFit 204
CrossFit 204.

CrossFit 204 runs on a membership basis, and training and facility tours are by appointment only. For more info, visit our Start Here page.

What Is CrossFit?

CrossFit is a training system developed in the mid-’80s by Greg Glassman. He opened the first CrossFit gym in Santa Cruz, Calif., in 2001. Since that time, more than 10,000 gyms worldwide have adopted the program and affiliated with CrossFit HQ.

CrossFit is defined as “constantly varied functional movements performed at high intensity.” This means the CrossFit program does not use machine-based isolation exercises seen in traditional facilities. CrossFit treats your body as a machine, and the program uses a constantly changing selection of full-body movements to elicit a physiological response. This physiological response is increased fitness, which CrossFit defines as the ability to do more work faster.

These specific descriptions are important but sometimes less than useful.

A good set-up usually leads to a good lift. Squeeze every muscle tight before pulling the bar.
Our classes always contain instruction so you know exactly how to move during workouts.

More simply: CrossFit is fun and challenging, and it works. If you give it a chance, you will discover this for yourself. Visit our Start Here page for all info on entering our program.

Description

All training sessions are one hour long and include a warm-up and cool-down/stretching/mobility period. Aside from that, each session is different. We want you to be fitter in every way, so we will challenge you with a constantly changing selection of activities that will improve your strength, speed, agility, endurance, power, coordination and flexibility.

We create workouts using a host of activities in various combinations. Some days you will squat. Other days you will press. Some days you will do both. Sometimes you will squat or press in a circuit. We run and row for various distances, usually in combination with other activities. We always include core strength in some way. We use barbells, dumbbells, medicine balls, kettlebells, gymnastic rings and a host of other tools. Some circuits are short, while others are longer. Sometimes the circuit includes two or three exercises, and sometimes many more.

Barb and a very large support crew.
All for one, one for all.

You will be shown how to do every movement properly, and we will make sure you are comfortable before you perform the movement as part of a circuit. If you have injuries or physical limitations that prevent you from doing some movements, we will find alternatives.

Each training session is carefully designed to provide a fun workout that challenges participants at their own levels and improves fitness.

For examples of workouts we have done in the past, check the Workouts page.

General Policies

By Mike

CrossFit 204/204 Strength and Conditioning General Policies

Refunds

Within a week of the beginning of your membership term, we will offer a 100 percent refund. After a week, you can cancel a membership, but we will not refund partial months and you will be assessed a cancellation fee of 10 percent of the total amount owing for the membership term.

Cancellations

We require 24 hours’ notice for cancellation of any appointment or we reserve the right to bill in full for the appointment.

Membership Changes

If you wish to upgrade a membership we can do so at any time. We cannot downgrade your attendance—doing so would break our commitment to make you fitter.

Membership Holds

Our policy on holds is based on commitment: The gym is open 364 days per year, and we post a workout 364 days per year to our website. When you purchase a membership, we expect you to come. In fact, we will nag you if you don’t. We also expect you to find a way to train when you’re away from the gym. For a small fee based on length of absence, we will happily program workouts with the equipment available if you are travelling or on holidays. For your convenience, a list of equipment-free travel workouts can be found here.

With that in mind, we cannot offer short-term holds on memberships. Just as you wouldn’t cancel your home insurance when you travel, we’re telling you not to cancel your health insurance—our fitness program. When you are absent from the gym for work or on vacation, we ask you to follow our website and adapt the workouts to the space and equipment available to you.

For members who purchase 6-month memberships only, we can put your membership on hold once per term for a minimum of a month. You must inform us by email in advance of the dates of the hold. We cannot put holds in place retroactively. If a hold is in place, your billing dates will not change and the extra time will be added to the end of your membership.

If you are injured, we can put your membership on hold, and we will require you to update us on your status in consultation with your care provider to ensure your return to activity is optimal. Unless your care provider has specifically recommended it, do not stop working out. We can work around many injuries with your doctor’s permission, so there’s no need to cease all physical activity unless your doctor advises that course of treatment. We also offer on-site diagnosis and treatment of injuries through Rise Up Physiotherapy to help you rehabilitate.

We cannot apply injury holds retroactively. If you have an injury, please inform us immediately so we can work with your care provider and provide a plan to keep you fit as your recover.

Due to the often-brief nature of flus and colds, we cannot apply short-term illness holds to memberships, please inform us by email if you have an illness that requires medical treatment.

Classes Per Week

Unless you have an unlimited membership, your class allowances are assigned per week, and unused classes cannot be carried over to the next week. The system is set up to make sure you come regularly and get fitter, and skipping a week won’t get you fitter. Please ensure you use all your classes each week—it’s how you’ll get results.

If you do not have an unlimited membership and are a shift worker, or if you travel extensively for work, please speak to us and we can accommodate you.

Membership Dues

Membership dues are paid on either the 1st or the 15th of the month.

For payment of memberships, we will require a credit card for automated billing or post-dated cheques for the duration of the membership. We’ve made you fast, so it’s hard to chase down late payments.

If you wish to pay for a membership in cash, please speak to us so we can make arrangements.

On-ramp and personal-training fees are due in full on or before the day of the first session. If this does not work, please contact us for options.

Specialty programs must be paid in full on or before the day of the first session.

Our NSF fee is $10 in addition to any fees your bank charges you.

Code of Conduct

All members are expected to abide by the Athlete’s Code. The code defines the healthy community we are building, and we reserve the right to revoke membership for unfitting behaviour. The Athlete’s Code is posted in the front lobby of the gym.

Children

Children of an appropriate age may stay in the front lobby, but we cannot monitor them. Children may also watch from a designated area inside the gym, but supervision is the responsibility of the parent, and we recommend parents cautiously evaluate whether their children should be present in the gym. There’s simply too much equipment and too many people moving fast if they are unlikely to stay in a designated area. Children cannot use equipment because their safety is our prime concern.

CrossFit 204-Group MBC slider

In these free 15-minute sessions, one of our coaches will meet with you, find out what you want to accomplish and then explain how we can help you do it.


 

If you’d like to book outside the times available, email info@crossfit.com or call Crystal at 204-880-1001.

Our coaches will explain how CrossFit 204 can help you in a one-on-one or group setting with:

-Weight loss
-Body composition (losing fat and/or gaining muscle)
-Strength
-Flexibility
-Balance
-Diet and nutrition
-Endurance
-Training for sports
-CrossFit competition
-Any other goals.

At the end of our meeting, we’ll provide you with a free plan. No pressure. Just helpful advice.

We’d love to chat with you, and we have slots open this week. Click the link above and sign up to talk with us!

CrossFit 204-BBC high five 2

In these free 15-minute sessions, one of our coaches will meet with you, find out what you want to accomplish and then explain how we can help you do it.


 

If you’d like to book outside the times available, email info@crossfit.com or call Crystal at 204-880-1001.

Our coaches will explain how CrossFit 204 can help you in a one-on-one or group setting with:

-Weight loss
-Body composition (losing fat and/or gaining muscle)
-Strength
-Flexibility
-Balance
-Diet and nutrition
-Endurance
-Training for sports
-CrossFit competition
-Any other goals.

At the end of our meeting, we’ll provide you with a free plan. No pressure. Just helpful advice.

We’d love to chat with you, and we have slots open this week. Click the link above and sign up to talk with us!