Month: February 2017


crossfit204-feb-20-2017-gr-nyc-hs15 minutes gymnastics skill session, athlete’s choice

3 rounds:

5 ring muscle-ups

10 shoulder-to-overhead (115/75lb.)

Then –  100 wallball shots

3 rounds:

5 ring muscle-ups

10 shoulder-to-overhead (115/75lb.)

Time cap: 18 minutes


crossfit204-feb-20-2017-mz-by-hang“Some kind of Cindy”

On a running clock:

Minutes 0-10

5 pull-ups

10 push-ups

15 air squats

Minutes 10-20


Thruster (95lb./65lb.)

Kettlebell swing (55/35lb.)


3 rounds:

30 abmat sit-ups

60 double-unders


crossfit204-feb-20-2017-sb-bs-bikeFloor Press 5-5-3-3-3-10

The loads can increase on the triples provided there were no misses last week.

4 supersets:

10 seated dumbbell presses

Max unbroken ring dips

Rest 90 seconds

4 supersets:

10 biceps curls

Max unbroken push-ups

Rest 90 seconds




For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

Loading and scaling assigned by the coach

3 for 204: The Open

By Mike

I recall the first time Crystal did the CrossFit Games Open. It as 2011.

We didn’t have a gym back then, though CrossFit 204 had been an affiliate since 2010. The Berry Street location only opened July 1, 2011.

If I recall correctly, Crystal did the first workout in 2011 at a gym that no longer exists (and a second time somewhere else after a scoring error), the second one at the Assiniboine Athletic Club with contractors walking through the video, the third one at Focus Fitness, the fifth one at PCF’s first location and the sixth one in Dale’s actual garage. I can’t for the life of me recall where she did the fourth one. Probably Dale’s garage.

Interestingly, I actually judged an unmarried and less tattooed Junior in the first workout. Little did I know he’d soon be a member of our gym and destined for our coaching staff.

That year we had an Open team of one. This year we have about 70. That mirrors the global growth of the sport: about 26,000 people did the Open in 2011 compared to about 325,000 in 2016.

Isn’t it cool to be part of that? See you tomorrow for 17.1!