Important Updates

crossfit-204-lifestyle-oct-2017-3Sept. 29 is the last day to register for the 204 Lifestyle Nutrition Reset!


Before-and-after InBody body-composition scans: Precise measurements of body fat and lean muscle will give you hard data on how your diet affects your body. We’re going to use this info to provide you with individualized target numbers: calories, protein, fat and carbohydrates. You’ll use a tracking app to ensure you hit your numbers.

Intro seminar: We’re going to kick things off together and set you on the right path, and we’ll provide resources and answer all questions.

crossfit-204-lifestyle-oct-2017-2204 Lifestyle Information package: The guide will outline exactly what we’re doing and why. It will also contain a meal builder that will allow you to create meals that help you hit your target numbers.

Access to private Facebook group: We’ll be posting all kinds of recipes and resource in this group. Your responsibility is to share one goal at the beginning of the week as well as one bright spot at the end of the week.

Accountability: We’re going to have a large number of people making significant changes to their diets, and this group will help you stay on track. If you’ve ever felt alone when trying to make a diet change, you’re going to feel the group’s love now.

Action plan on completion: As the challenge ends and we provide your “after” InBody scans, we’ll tell you how you can stay on track and live a healthy lifestyle that allows you to enjoy the foods you like.

Cost: $110.25

tester-igFitness First wraps Aug. 16—present completely punched cards to Crystal or Cody to receive your prize. If you’ve taped a card to the whiteboard, we’ll have a prize waiting for you!

And if you want to see what the prize is, check out @crossfit204 on Instagram.

The program is over, but that doesn’t mean you should stop your extra activities. For the last two weeks of summer—and beyond—remember to do something first, then relax. In fact, carry that over into fall and winter.

If you have any feedback about this program, we’d love to hear it. Thanks for participating!

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!


crossfit-204-june-10-2017-murph-bbq1We have recently made some changes to our class schedule based on member feedback and a thorough review of our attendance records. We are optimizing the summer schedule to make sure we have classes in the right spots and the best ratios of coaches to athletes.


  • 11-a.m. class Tuesday
  • 11-a.m. Thursday
  • 11-a.m. Friday


  • 8-p.m. classes and skill sessions on Tuesday and Thursday (8-p.m. classes and skill sessions still available Monday and Wednesday)
  • 7-p.m. class on Friday
  • Second hour of Dale’s Garage on Sunday (open gym is now 10:30-11:30 a.m.)

Please make sure you review the changes. They come into effect for the week of July 1. The complete class schedule can be reviewed here.

We will be reviewing our schedule and attendance on a seasonal basis to ensure that we are providing the best experience to our membership!

See you in the gym!

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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