Author: Mike Warkentin

Member-Appreciation Day!

Regular classes at 8:30 and 9:30 a.m. The workout is Mini Murph:

800-m run
50 pull-ups
100 push-ups
150 squats
800-m run

At 10:30 we’ll crank up full Murph or a modified version, and Cody will be on the barbecue, so you can eat when you’re done your workout. Bring nothing but your smile and a water bottle for a beverage. All food provided by CrossFit 204, 204 Lifestyle and Rise Up Physiotherapy.

Thank you for being part of our community!

“Double Jeopardy”

3 rounds:

10 assault bike calories

10 deadlifts (225/155lb.)

10 bar facing burpees

Rest 1 minute between rounds


3 rounds:

10 rower calories

10 front squats (135/95lb.)

10 bar facing burpees

Rest 1 minute between rounds


Final week – build on last week

Seated barbell presses 10-10-10-10-10-10

Rest 2 minutes

EMOM 15:

Minute one: max ring push-ups

Minute two: max barbell roll-outs

Minute three: max weighted abmat sit-ups

*The goal is to achieve the most volume across all 5 sets. Pick a number and focus on quality movement.

Rest 1 minute

3 sets: max barbell punches

Rest 60 seconds


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!