Author: Mike

Final Open theme: Music. Dress like you’re going to a show, dress like your favourite artist, bring an instrument. Points awarded for participation!

Additional scoring opportunities:

Open Workout 18.5

As many rounds and reps as possible in 7 minutes of:
3 thrusters (100/65 lb.)
3 chest-to-bar pull-ups
6 thrusters (100/65 lb.)
6 chest-to-bar pull-ups
9 thrusters (100/65 lb.)
9 chest-to-bar pull-ups

Additional #204Open Scoring Opps:

1 point for posting an 18.5 photo to Instagram with the #204open hashtag between Friday and Monday – you must use the hashtag!

3 points for writing a Facebook or Google review of crossFit 204 (only one review per person on each platform!)

3 points for posting a Bright Spot in the 204 Lifestyle group on Friday.

3 points for posting a Bright Spot in the private Facebook group CrossFit 204: Pirates Only on Friday (please request access if you aren’t in the group already!)

6 points for writing your story to share on our site. Examples here.

10 points for helping a friend or family member book a No-Sweat Intro with us!

CrossFit Open Workout 18.3

#204Open theme: Ultra-Casual Friday—bathrobes, jammies and sleepwear. Points awarded for participation!

2 rounds of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes

Friday Night Schedule:

5 p.m. – Gym opens

5:25 p.m. – Workout briefing

5:40 – Warm-up starts

6-6:15 – Heats begin

Additional #204Open Scoring Opps: 

1 point for posting an 18.3 photo to Instagram with the #204open hashtag between Friday and Monday—you must use the hashtag so we can find the post and give you credit!

3 points for writing a Facebook or Google review of CrossFit 204 (only one review per person on each platform; thanks to those who posted to Facebook last week!).

3 points for posting a Bright Spot in the 204 Lifestyle nutrition group on Friday.

6 points for writing your story to share on our site. See this page for examples. Email to

10 points for helping a friend or family member book a No-Sweat Intro with us! They can do so here: No Sweat Intro.

It dumped snow earlier this week.
It was a lot of snow, and it was heavy. Really heavy. It wasn’t the kind you can just broom away or quickly push aside. This was wet snow with just the right amount of freezing rain to make it very dense.
It was annoying, and it slowed us all down as we tried to get out and about.
But it didn’t bother you that much, did it? You didn’t look outside and think, “I can’t move this snow. I’ll have to call someone. I can’t go anywhere until I get help.”
You probably just put on your boots, grabbed a shovel and started working.
I did that, and as my muscles started to burn and my breathing got heavy, I found it funny that shoveling felt a lot like doing a workout. You might have thought the exact same thing.
As I was shoveling the front of the gym, some of our 60-something Legends clients started to arrive. They waded through the snow with smiles. I congratulated them on making it to the gym on a day when many people around the city cancelled all appointments. One of the women simply said that if she can do our workouts, she can deal with a snowstorm.
That’s the reason our gym exists. We’re here to help people deal with life.
Many people didn’t feel like our members did on Monday as the snow came down. They felt trapped, they thought about calling for assistance, and they felt helpless. Some might have even felt a little afraid.
I bet you know someone like that—someone who struggles with physical tasks and maybe doesn’t enjoy life as much as he or she should. If a person can’t shovel snow, a heavy bag of groceries or walk to the mailbox can be intimidating, too. Physical challenges suddenly seem insurmountable. 
Here’s how you can help these people in your lives: Tell them about our Legends program, then help them make an appointment to talk to us. No workouts, nothing scary. Just a talk about health and fitness. You can come along and join them for the appointment. That might help a lot.
But please remind your friends and relatives that a snowstorm doesn’t have to be house arrest. We can help anyone at any age become healthier and more functional, and it doesn’t take that long to see changes. People only have to show up three times a week, and their fitness will improve dramatically. Change a few eating habits and things move even faster.
And suddenly someone who might have shut the blinds on a snowstorm is more than ready to pick up a shovel and clear the sidewalk. The feeling a person gets from thriving during challenging times creates a ripple effect throughout his or her life. Bags don’t seem so heavy, mailboxes don’t seem so far away and playing with grandkids doesn’t seem so tiring. Life is better.
So here’s your assignment: Think of someone in your life who could use a bit more strength and confidence, then tell him or her how you got so fit.

You might change a life.

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

CrossFit Open Workout 18.2/18.2A

#204Open theme: Winnipeg Jets

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats
Bar-facing burpees

1-rep-max clean

All work must be performed in 12 minutes.

Friday Night Schedule:

5 p.m. – gym opens

5:25 p.m. – special presentation

5:40 – warm-up starts

6-6:15 – Heats begin

Additional #204Open Scoring Opps: 

1 point for posting an 18.2 photo to Instagram with the #204open hashtag and the @nhljets tag

3 points for writing a Facebook review of CrossFit 204 

3 points 

Louis Riel Day: All regular classes will be cancelled.

There will be a holiday workout at 11 am.  Please sign up here as you normally would. The workout is set for two hours, but you will not be working out for two hours.

We’re doing the signature workout Brett – wear your oldest, rattiest T-shirt in tribute!

Come on out and make some new friends!

Here are the details of our upcoming clinics, with links to register. Contact if you have questions!

204 Gymnastics Clinic

Sunday, Jan. 28, 11 a.m.-12:30 p.m.

Learn: Pull-ups, muscle-ups, toes-to-bars–and progressions to get you closer to your goals.

Cost: $15 +GST

Coaches: Grant Jr., Geoff


204 Pirate University

Friday, Feb. 9, 6-8 p.m.

Learn: Warm-up routines, strategies for gymnastics and lifting, pacing, mental prep, how to have fun.

Cost: $25 +GST

Coaches: Grant Jr., Geoff, Mason

On Dec. 5, we posted this picture of Niki, and it was a hit on Instagram.

Niki joined us in January 2017 as part of a six-week New You Challenge, and she didn’t stop when the challenge ended. Over the last 11 months, she’s lost 40 lb. by training three times a week at 6 a.m. and eating better. It’s amazing but not surprising. Our members have shown us that they are regularly capable of incredible things.

I get to see a lot of pictures like this as part of my day job at the CrossFit Journal. Just last week, I saw a 300-lb. grandfather on the left and a 190-lb. guy on the right. His transformation also allowed him to eliminate symptoms of disease, and his health improved so dramatically that his doctor took him off medications. All that happened in about a year, too.

Earlier in the year, I read about a husband and wife who weighed 932 lb. combined. Over three years, they’ve lost about 400 lb. together

These are very obvious transformations, and you’ve no doubt seen others on the Internet and in our gym. Beyond visible changes in weight and body composition, we’ve seen strength and conditioning improve, we’ve seen health markers improve, and we’ve seen people smile more and stand up a little straighter as they find success and confidence.

So what does it take to make a transformation like this? We believe it’s two things: commitment and support.

No change is easy. You have to break a habit, forgive yourself when you make mistakes, and commit to new behaviour. Expect to stumble a few times. Maybe many times. But true commitment means you’re prepared to keep going in the right direction no matter what. We can’t make this decision for you, but we can tell you with certainty that your life will improve if you commit to health.

That commitment needs to be reinforced with support. That’s where we come in. You make a choice, and then we’re all in to provide you with sound training plans, nutrition information, motivation, community, accountability and praise. You have to commit to doing the work, but we’ll tell you exactly what to do to become fit, and we’ll be right beside you.

To get you started, we’ve created the 204 Vitality program. It’s the perfect support program for a lifestyle change whether you’ve fallen off a fitness program or have never worked out. We’ll provide you with nutrition information that will complement your time in the gym, and we’ll do before/after Inbody body-composition scans so you can see exactly how your body changed.

No experience required. Just commitment.

Here are the details:

Program length: Jan. 8-Feb. 27 (6 weeks)

Times: Tuesdays and Thursdays at 7 p.m., Saturdays at 8 a.m.

Cost: $250 + gst

Includes: Nutrition seminar, 2 Inbody scans ($55 value)


If you’re a current member and have a friend or family member who wants to get fit in 2018, please send them this link: