Author: Mike

WOD: Swim 750, bike 20 km, run 5 km. Great work, guys!

tester-igThanks to everyone who signed up for Fitness First!

If you missed out but still want in, talk to Crystal, and she can slip you in past the deadline.

If you have your card in hand, here are the details once again:

You need to work out 24 times–4 times per week–over the next six weeks to fill the card and earn the prize.

Workouts at the gym count–be sure to give your card to the coach and ask for a punch whenever you work out (maximum 4 punches per week).

But we know many of you are out and about enjoying the weather and sometimes can’t make it to the gym, so outside-the-gym workouts count, too. All you have to do to get credit for the workout is post a picture or video to Instagram, note what you did and tag @crossfit204. Then punch your card yourself if you’re away or bring it in and get a coach to do it. (Max 4 punches per week–but you can do more than 4 workouts!)

For example, Coach Dave did today’s workout in his basement and posted it to Instagram. Jeremie has also documented his on-the-road training with a kettlebell. Running and swimming cycling count! Dock workouts count! Moving a giant pile of wood for time counts! Count anything that shows you’re committed to staying fit over summer!

Remember to tag @CrossFit204 so we see the post! We’ll comment, like and share.

Need workout ideas? Click here.

After Aug. 12, hand in your completed card to receive a prize.

If you have any questions, talk to Crystal!


A dumbbell-snatch workout from the awesome wilds of Northwestern Ontario.

A dumbbell-snatch workout from the awesome wilds of Northwestern Ontario.Struggle to stay on track with fitness over summer?

Need a little accountability, even when you’re enjoying some time off?

Just want an earn-it-can’t-buy-it prize for completing 24 workouts in 6 weeks?

Introducing Fitness First! Work out first, then relax and enjoy the weather!

Details: Sign up and we’ll give you a personalized punch card to track your regular workouts. Give it to your coach to punch 3 or 4 times per week for six weeks (you can train more often, of course).

If you can’t make it to the gym four times, earn your fourth punch by doing an outside-the-gym workout and tagging us in a post on Instagram (@crossfit204). Be sure to tell us what you did–and remember we have Travel Workouts you can do anywhere with no equipment if you’re out of town. We can also help you create a training plan if you’re away.

Cost: $10.50 (GST inc.)

Dates: July 2 to Aug. 12 (6 weeks)

Accountability: Cody and Crystal will be nagging you and high-fiving you regularly.

Prize: Those who hand in a fully punched card (24 workouts) will receive exclusive booty.

Sign up before June 30 by clicking below!


crossfit-204-open-171-khOur newsletter is out, with a new story from Kelly! Click here to view it!

Existing members: The newsletter has been sent to you already (check all your folders).

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CrossFit 204 Info

During your run, remember the phrase "heels to butt," even when you're fatigued.

During your run, remember the phrase "heels to butt," even when you're fatigued.We’re excited to announce CrossFit 204’s Run club!

April 30-June 4 – Sundays at 10:30 a.m. at CrossFit 204 (rain or shine!) with Coach Graeme Young
One workout to be done on your own at your convenience programmed by Graeme
Cost: $66.15


As most of you know, running is a cornerstone of our training whenever weather allows. There is nothing more functional than being able to move your body efficiently for a distance.

Most of us can grind through a running workout whether we have good technique or not, and some of us have an idea of how to pace ourselves, but most of us are just hoping to squeeze under that time cap. Many of us have never been taught how to run or how to get better at it. And while we have some athletes who enjoy running, we know many of you skip running workouts.

This is your chance to improve your fitness!


Starting April 30, longtime member Graeme Young will be leading us through running workouts designed to improve your 1-mile time. Graeme has specifically selected this distance for its applicability to CrossFit workouts. If you get faster over 1 mile, you can expect to improve your time on a host of workouts, including Helen, Nicole and Nancy.

The goals of the program: increase running economy, speed and enjoyment.

Many of you have noticed Graeme is unbelievably fast, but you might not know he’s an accomplished runner who finished 19th in the 2015 Manitoba Marathon. He also has experience coaching runners at an amateur level. We’re thrilled he’ll share his time and knowledge with us.

To register, click the button above!

crossfit-204-17-2-bear-4Thank you to everyone who made the Open such a special event this year! We really appreciated your participation, spirt, sweat and camaraderie. We’ve never had a better time doing the Open.


Special thanks go to captains Maegan, Michelle, Paul and Shawn for leading the charge. Thanks also go to McPhillips Toyota, Mrs. Bowes Bubbles and Reebok for some great prizes. We’d be remiss if we didn’t mention Chris Cooper of CrossFit Catalyst, who invented the Intramural Open and encouraged us to use his idea this year.


Finally, we’re proud of each of you. You guys were great, and we can’t wait to see what else you’ll accomplish this year. Onward and upward!


Drum roll: Congrats to our Intramural Open winners, Pirate’s Booty! We’re working on a trophy we’ll use each year. Well done, guys!


Snatch Guitar Hero/Random Bear Points
Graeme – Valiant effort
Mahavir – Relentlessly practiced double-unders in open gym
Natalie – Amazing improvement
Kurtis – Northern exposure to no problem
Brett – Youngest baby, least sleep, best performance
Social Media Bonus Points
5 points for booking goal-setting session
4 points for sharing their stories
Kelly H.
3 points for reviewing CrossFit 204 on Facebook
2 points for posting a pic of outside-the-gym fitness with #204Open tag
1 point for posting a pic from 17.3 with #204Open tag
Performance Points for Top finishes in Respective Categories (+1 each)
Mike Z.
Week 3 Points (including costume points)
Pirates – 58
Fist Bumps – 37
Dyckin’ Around – 19
No Fear – 19
Total Points After Week 3
Pirates – 140
Fist Bumps – 124
Dyckin’ Around – 65
No Fear – 61