Important Updates

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crossfit-204-march-17-2017-cm-scIt’s Super Hero night on Friday! Any hero – creativity encouraged! Even a bedsheet cape will be rewarded.

We will also be doing the 204 Open opening and closing ceremonies, with special guests. We’ll start around 6, as usual.

After the workout, we’ll have complementary beverages and pizza!

Here’s this week’s points and the overall standings:

Gordie Deadlift and Random Bear’s Spirit Points (all +1) 
Zack – Excellent tips and encouragement while judging Sunday
Ryan – Buzzer beater to hit his goal for the workout
Kari – Awesome support of others
Paul – Warm-up and game jerseys
Shawn – Beer league jersey/St. Patty’s colours
Brett – Most workouts judged, plus HSPU measuring
Jacqueline – As prescribed with HSPU!
Cheryl – Game-worn Tim Riggins jersey made by Maddi
Natalie – So many HSPU!
Social Media Bonus Points
4 points for sharing their stories

Gordie Deadlift – Came to 204, scored a bucket of goals, won the Cup, retired a legend.

3 points for reviewing CrossFit 204 on Facebook

Carly
Lori

2 points for posting a pic of outside-the-gym fitness with #204Open tag

Keith
Cheryl

1 point for posting a pic from 17.3 with #204Open tag
Liz
Carly
Leandro
Maegan
Michelle
Geoff
Performance Points for Top finishes in Respective Categories (+1 each)
Wanda
Sherri
CKP
Brett
Grant Sr.
Mike Z.
Flo
Steven
Sonya
Glenda
Jason
Week 3 Points (including jersey points)
Pirates – 23
Fist Bumps – 26
Dyckin’ Around – 13
No Fear – 11
Total Points After Week 3
Fist Bumps – 87
Pirates – 82
Dyckin’ Around – 46
No Fear – 42
Please remember the following scoring opportunities are available until the end of the Open:

New opportunity! – 5 points – Book a goal-setting session here.

4 points – answer the following questions in an email to mike@crossfit204.com: How did you find out about CrossFit 204, and why do you train with us?

3 points – write a review of CrossFit 204 on Facebook or Google. (one review per person)

2 points – post a picture of yourself performing one movement from the week’s Open workout outside the gym. Use the hashtag #204open, and tag @crossfit204 on Instagram or Mike Warkentin on Facebook. (One point per person per week.)

1 point – post a picture from your workout or the class in which you performed the workout. Use the hashtag #204open, and tag @crossfit204 on Instagram or Mike Warkentin on Facebook. (One point per person per week.)

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crossfit-204-17-3-sn-jb-sequence-3It’s Jersey night on Friday! Any sport, with points awarded for participation!

Here’s this week’s points and the overall standings:

David Lee Thruster and Random Bear’s Spirit Points (all +1) 
Leandro – Solid judging and coaching on Sunday
Kurtis – Outstanding performance/overall improvement
Jason – Finished it!
Mason – Clutch snatch at the buzzer!
Scott – Bieber fever
Greg – Our resident luchador
Maegan – Return to action!
Glenda – Finished it and great full-depth squats a year after an injury
Social Media Bonus Points
4 points for sharing their stories
Bob
Keith
Ckp
Tom
3 points for reviewing CrossFit 204 on Facebook
Ben
Michelle
Leandro
Tom
2 points for posting a pic of outside-the-gym fitness with #204Open tag
Cheryl
Carly
Keith
1 point for posting a pic from 17.3 with #204Open tag
Keith
Carly
Leandro
Steven
Erika
Maegan
Lori
Performance Points for Top finishes in Respective Categories (+1 each)
Wanda
Sherri
CKP
Sr.
Jr.
Flo
Michelle
Byron
Glenda
Sonya
Mike.Z
Week 3 Points (including T-shirt points)
Pirates – 33
No Fear – 17
Fist Bumps – 30
Dyckin’ Around – 16
Total Points After Week 3
Pirates – 59
No Fear – 31
Fist Bumps – 61
Dyckin’ Around – 33

Please remember the following scoring opportunities are available until the end of the Open:

4 points – submit your CrossFit story to mike@crossfit204.com before the end of the Open. We’ll publish them in upcoming editions of our newsletter and on this site. The stories don’t have to be long. We want to know how you found us and why you train with us. For examples, check out Member’s Stories. If you are not on an Open team, feel free to write a story and donate your points to the team of your choice. If you need some ideas, Mike has questions he will send you to get you thinking. (one story per person)

3 points – write a review of CrossFit 204 on Facebook or Google. (one review per person)

2 points – post a picture of yourself performing one movement from the week’s Open workout outside the gym. Use the hashtag #204open, and tag @crossfit204 on Instagram or Mike Warkentin on Facebook. (One point per person per week.)

1 point – post a picture from your workout or the class in which you performed the workout. Use the hashtag #204open, and tag @crossfit204 on Instagram or Mike Warkentin on Facebook. (One point per person per week.)

crossfit-204-17-2-bear-4-204open

crossfit-204-17-2-bear-4-204openThe Intramural Open has been a fantastic chance to show off our spirit – thanks to all who have participated and cheered!

The main event is always on Friday night, so we wanted to offer a few ways for athletes to score points even if they can’t attend. The competition is also very tight, so we have a number of ways for athletes to rack up more points for their teams.

Here are the new scoring opportunities available for the last 3 weeks of the Open:

4 points – submit your CrossFit story to mike@crossfit204.com before the end of the Open. We’ll publish them in upcoming editions of our newsletter and on this site. The stories don’t have to be long. We want to know how you found us and why you train with us. For examples, check out Member’s Stories. If you are not on an Open team, feel free to write a story and donate your points to the team of your choice. If you need some ideas, Mike has questions he will send you to get you thinking.

3 points – write a review of CrossFit 204 on Facebook.

2 points – post a picture of yourself performing one movement from the week’s Open workout outside the gym. Use the hashtag #204open, and tag @crossfit204 on Instagram or Mike Warkentin on Facebook. (One point per person per week.)

1 point – post a picture from your workout or the class in which you performed the workout. Use the hashtag #204open, and tag @crossfit204 on Instagram or Mike Warkentin on Facebook. (One point per person per week.)

Week 3 Dead Pool

Captains, in consultation with their members, will submit by email to Crystal 3 movements before the 17.3 announcement. If any of the movements are named by Dave Castro as elements of 17.3, that team will be awarded 2 points per movement.

It’s a dead pool because you guys are going to kill it.

Reminder: It’s Music T-Shirt night on Friday! All genres respected, with points awarded!

Here’s this week’s points and the overall standings:

Vader and Random Bear’s Spirit Points (all +1) 
Ben and Chris – Supplying young pirates for lobby
David – Double muscle-up at the buzzer!
Sage – Celebrating David (see Instagram for picture)
Sr. – Celebrating David (see Instagram for picture)
Sonya – Celebrating David (see Instagram for picture)
Steven – First bar muscle-up in two years
Jr. – Bouncing back with a vengeance
Bob C. – Batman forever … and ever!
Pieces of 8 Scavenger Hunt Points
Shawn +1
Kari +3
Mahavir/Kylee +1
K-Stew +1
Lori +1
Glenda +1 (and a Reebok prize)
Ben Y. +1 for random coin discovered in box of collars
Performance Points for Top finishes in Respective Categories (+1 each)
Wanda
Sherri
CKP
Sr.
Jr.
Flo
Michelle
Byron
Glenda
Sonya
Week 2 Points (including hat points)
Pirates – 19
No Fear – 8
Fist Bumps – 23
Dyckin’ Around – 11
Total Points After Week 2
Pirates – 26
No Fear – 14
Fist Bumps – 31
Dyckin’ Around – 17

 

 

The Open is coming, and this squat isn't deep enough. No rep!
It’s all about fun this year!

We’re approaching 17.1, and with it the inaugural CrossFit 204 Intramural Open. This Friday, Feb. 24, marks the beginning of something new and very exciting for our community. Our team captains have collectively managed to register almost 70 people for the 2017 CrossFit Open. Never before have we had this level of participation in our gym. As an expression of our gratitude, we have planned the next 5 weeks to be filled with fun, smiles, high fives, adventure, debauchery, and some fitness.

To facilitate our massive crew, we’re cancelling the 6-p.m. and 7 p.m. classes on Fridays for the next 5 weeks and starting the Open heats as soon as possible after 6 p.m. Athletes will be instructed by their captains to arrive by 6 p.m. if they are planning to participate in the festivities and, of course, the workout. We will have heat sign-up sheets available at the gym, so if you have a preference get there early! Also be prepared to help out with judging. If you know how to squat, you can judge a squat, and we’ll appreciate your assistance scoring everyone.

Each week’s workout will also be the workout of the day, and you can perform it in class with a judge if you can’t make the evening sessions.

Every Friday night, there will be a post-workout party and games. Your Captain has already asked for your details, and we hope to see you there!

Our February newsletter is out!

Click here to view.

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

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CrossFit 204 Info


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Can you believe the guy who took this great shot is the same guy who pours our concrete? Thanks to the multi-talented Grant Sr!Behold the Intramural Open!

We wanted to find a way to amp up the fun in the Open and encourage camaraderie and gym spirit, so we took the lead of our good friend Chris Cooper of CrossFit Catalyst. Cooper invented the intramural Open in 2014, and it’s spread all over the world as a way to create an awesome atmosphere in a gym.

In the past, we realized a lot of people took the Open too seriously and thought it was just for “competitors.” It’s not! The Open is just another workout, and we want to use it as a chance to celebrate all the awesome people in our gym and our unique culture.

So here are the details:

This is about fun, not competition. We’re doing the Open workouts in class, so if you’re training on Friday for the five weeks after Feb. 23, you’re going to do the workouts anyway – so sign up! The in-house competition has both fitness and fun scoring opportunities, so don’t worry if you don’t consider yourself a competitor. If you can smile, you can do it.

You need to sign up for the CrossFit Games Open here. It’s $US20, and you’ll get your money’s worth. Select CrossFit 204 as both your affiliate and your team when you sign up.

In house, we have four teams and four captains. They are as follows:

No Fear and Reebok Gear – Capt. Paul

Pirate’s Booty – Capt. Maegan

Fist Bumps and Box Jumps – Capt. Michelle

Dyckin’ Around – Capt. Shawn

On Monday, we had a draft in which team captains picked coaches, people who were already signed up and people we knew were going to sign up. To fill their rosters, captains need to recruit – and that’s where you come in. Be prepared for captains and team members to ask you to join their team, and join the crew that earns your presence.

When the open starts, on Feb. 23, we’ll run the workouts all day Friday, with a special time in the evening.

Scoring

We’re going to announce the scoring system later, but we can tell you now it’s about fitness, participation and fun.

  • Points will be awarded for participation.
  • Points will be awarded for effort.
  • Points will be awarded for accomplishments.
  • Points will be awarded for performance.
  • Points will be awarded for spirit – costumes, cheers, themes, pieces of flare, etc.

We encourage you to participate! It’s a no-pressure fun five weeks in which we’re celebrating the 204 pirate ship and all the people who make it float. Join us!

Read more about the Intramural Open here.

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pexels-license-free-doctor
Your doctor told you what to do. We can tell you how to do it.

If you’re reading this, you’ve likely just left your Winnipeg doctor’s office and you’re trying to figure out how to follow his or her instructions.

We can help.

We know your doctor just gave you some instructions intended to fix a problem or prevent one in the future. You probably heard something like this:

“You need to lose weight.”

“You need to become more active.”

“You need to eat better.”

Your doctor didn’t tell you how to do these things, and it’s not his or her job to do so. It’s also not your job. It’s ours.

We are experts, and we are the bridge between your doctor’s advice and improved health.

You might confused right now because diet and exercise can be overwhelming. You might even be scared. Perhaps the doctor told you the path you’re currently on will lead to disaster.

Whatever, you’re feeling right now, you should feel good about yourself: You’ve taken the first step just by doing some research online.

Here’s more good news: Your problems can be solved.

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Crystal during a recent 204 Lifestyle free nutrition seminar.

We can help you lose weight.

We can help you improve your fitness.

We can help you eat better.

We’ve done this for hundreds of people of all ages since 2009 through personal training, group training and physiotherapy, as well as nutrition and lifestyle counseling.

We don’t offer quick-fix solutions, and we won’t promise 30 lb. in 30 days or something like that. What we offer is a precise combination of diet and exercise. If your doctor said you need to make changes, your boat is sinking—slowly or quickly. We’re going to help you put both oars in the water and make it to shore. Diet is the first oar, and exercise is the second. Together, they can be used to make incredible changes in your life.

But you have to use them. Oars don’t pull themselves. You have to do the work.

Here’s the best part: It isn’t an unreasonable amount of work, and it can be fun.

What if we told you we could make you measurably fitter in 3-5 hours a week over the next 3 months? The program will work even if you’ve never exercised before.

What if we told you we can help you adjust your diet to create a lifestyle change that will bring health and success for years? You can lose weight and improve body composition. You don’t have to avoid all the foods you love, and you don’t have to starve yourself. You just have to learn to fuel your body properly and at the right times.

CrossFit 204-Legends_group_biceps
What if you got healthier and happier at the same time?

What if we told you we can make it fun to improve your health?

We want to talk to you about this in person for free. One of our trainers will sit down with you, ask you about your goals and tell you how we can help. It will take about 15 minutes. No obligation, no pressure. We don’t sell. We just explain how we can help you can do what your doctor is telling you to do.

Click here to book a No-Sweat Intro or call Crystal at 204-880-1001 to set up a time.

We also want to help immediately. We know you’re here because you want to make a change. To receive a link to our free “Fast Five Nutrition Tips”, sign up for our newsletter below.

Remember: You can do exactly what your doctor told you to do, and you don’t have to do it alone.

Subscribe to our mailing list for free nutrition tips!

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