CrossFit204-Labour Day 2016-FT
CrossFit204-Labour Day 2016-FT

Member’s Stories

By Mike

Let us know if you have a story you’d like to tell!



I will never forget the WOD roughly five years ago when Mike was coaching. During the warm-up, Mike said, “That’s what we’re building here … a loving community.” Awkward silence followed, as these kinds of words seemed out of place at the gym. No one else responded to Mike’s words, we simply went on with the WOD.

I had the good fortune of attending CrossFit 204’s very first class almost eight years ago. A friend encouraged me to come to the “boot camp” offered at Assiniboine Fitness. At that first class, on a cramped gym floor, I met Mike Warkentin, and my health and life have benefitted richly ever since. Over the ensuing years of attending CF 204 3-4 times per week, I came to know Mike as an intelligent man, brilliant writer, gifted coach, positive teacher, fitness expert, eager photographer and fine athlete. But the quality that stands out in my mind when I think of Mike, and a big reason why I remain committed to CF 204, is his compassion.

A fond memory I have of Mike is of the final CF Open WOD a few years ago.  Mike was judging me that day, aware that I had torn the cartilage in my right wrist a few weeks earlier.  Mike knew I wanted to successfully complete the WOD, and that I was afraid of further damaging my wrist. Mike seemed to know something else about me too: the emotional drivers of my need to perform well. At the end of my successfully completed WOD I felt relieved, happy, and a bit overwhelmed at being able to finish, and I looked up at Mike and saw his eyes welling with tears. He apologized quickly as he wiped his eyes, then looked up at me and said, as if to offer an excuse, “I’m just so proud of you.” I will never forget that moment, forever appreciative of his caring.

Mike Warkentin is earnest, and exudes a longing for a world where everyone supports one another toward the greater good of all. CF 204 seems to be a microcosm of the world that Mike surely envisions. Mike cares about people, he cares about their health and wellness, and he cares about making the world a better place if only in a small way, through one lone CF box. I am pleased for Mike because he has no doubt realized a big part, if not all, of his dream. I am pleased that Mike found Crystal for a life partner. Crystal is responsible for CF 204’s exceptional programming, and she excels in her coaching ability. CF 204 has a large following of good people committed to improving their fitness level, and a large cadre of excellent coaches to help you reach your fitness goals.

My current goal is one for the CF Open: to rank in the top half of men in my age class both in Canada West and worldwide, as this is my final year of lifting “big boy” weight in the Open.

CF 204 has changed the lives of its members in dramatic, positive ways. It has changed my life, thanks to the terrific people with whom I get to work out, and the great coaching team.

During the “Diet Challenge” a few years ago, I dropped 15 pounds in 6 weeks, from 183 pounds to 168 pounds.  Perhaps CF 204 has saved my life.

This past January, the results of my CT scan of the heart showed “Fairly extensive three-vessel coronary artery calcification” with a MESA score of 1656, placing me at the 99th percentile with respect to other white males of my age. My score was off the charts, and I was started on a statin (Lipitor) right away. After a couple days of feeling down, and concerned, I am now hopeful that the healthy lifestyle that I have lived thus far will help me to avoid a stroke or heart attack.

I am so deeply grateful to Mike and Crystal for investing so heavily into improving the health and wellness of others. It is possible that, without CF 204, my current health condition might be worse. I have never felt healthier, and the occasional heart pain and arrhythmia I’ve previously experienced during workouts at CF 204 have not occurred in the past two years, and my weight is the lowest it has been in 20 years, at 162 pounds. I have Dale Qually–one of the original CF 204 members–to thank for his nutritional wisdom.

I have never believed the line “If you build it, they will come.” People don’t come to a structure unless there’s a leader to draw them to it. But I do believe that “One man with courage makes a majority.” Mike Warkentin is that man. I revere him, as do many in his CF 204 community of followers …. his loving community.



A number of years ago I had a bad fall, doing some serious damage to my left hip. The pain and neuropathy caused a lot of restriction in the activities I could do, and the inactivity was affecting my mental health. Even skating, a non-impact sport, was difficult. I talked to one of my skating buddies about the struggle I was having, and she told me about her experience doing CrossFit in another part of the city. It sounded like something I should give a chance even though I was a bit skeptical—I had never gone to a gym with barbells and weights and climbing ropes before.

When I first started at CrossFit 204 I was afraid of everything. Afraid to be in the way, afraid every time I heard a barbell drop on the floor, afraid to try anything that might hurt. What kept me coming back was the coaching. I felt encouraged and supported right from my on-ramp and through to starting regular classes. My classmates are all pretty amazing too—friendly, supportive and, very important for me with all my restrictions, there is no feeling of competition or judgement from anybody. The coaches know about my physical restrictions and are quick to help me scale or focus on what I can do to make the most of a movement or workout. I really like that everyone focuses on doing their own workout, their own personal best, and nobody is worried about what anybody else is doing, other than rooting them on.

From a progression point of view, my bright spot has been getting deeper and deeper squats. Just recently I was able to do a snatch lift of 45 pounds with a good, deep squat. Nine months ago I couldn’t lift a barbell over my head let alone squat down at the same time. At the risk of sounding maudlin, every time I go to CrossFit 204 is a bright spot because that hour workout is the most relaxing, mentally decompressing part of my day.

My focus is to continue getting the movements and techniques correct for the various lifts—and maybe to be able to remember what each lift looks like without a demo from the coach every time. However, I am also really motivated to be able to do a strict pull-up. Coach Crystal gave me instruction on how to do negative banded pull-ups to help me with progressing to that goal, so I’m pretty excited to practice those. Beyond those specific goals, I’m working on keeping a regular schedule of CrossFit classes to help maintain the mental health, weight loss and toning I’ve achieved in the past nine months.

I often share this story with others because it just seems to epitomize the CrossFit 204 experience. A few months after I started, in early summer, the program was outdoor sprinting and sled pushing in the open park across the street. I was a little bummed because I thought I’d be inside by myself rowing for the full hour, since I can’t do any impact running. But no. Coach Cody helped me bring the rowing machine out to the park so that I could do sprint rowing, under the trees, while everyone else was running. And I was also able to take part in the sled pushing outside. That was a fun, hard, workout.



On October 30th I ran my 22nd road race of 2016, a 10-km course that I finished in 41:07, my best time of the year for that distance. I won my age group in the season-long rankings by the Manitoba Runners Association, collected more MRA race points than any other runner in the province, and ran every race in the MRA series.

In 2013, I ran exactly zero road races.

What happened? CrossFit 204 happened. I joined in March 2014, mostly out of curiosity. It was completely unlike anything that I had ever done before, a crazy combination of constantly varied exercises that was a cross between my high school phys ed classes, my daughters’ gymnastics training and a muscle-head, heavy-lifting gym.

Quickly I became hooked, and started boring all my family and friends by talking constantly about CrossFit.

More slowly, it dawned on me that CrossFit was not just preparing me to do better in CrossFit classes; it was making me healthier and fitter for all sorts of activities outside the gym.

So one night in the summer of 2014 I put on my running shoes, headed down Wellington Crescent to Assiniboine Park, and ran about 11 km in an hour. I hadn’t gone out for a run in more than a year. No one was more surprised than me at what I had just done.

A few weeks later, I entered the Fort Garry half marathon, and ran 21.1 km with virtually no specific training, other than CrossFit.

Full disclosure: at one time I was a serious distance runner. I finished 15th in the 1987 Manitoba Marathon in a time of 2 hours and 52 minutes. I came 25th at the national marathon championship in Ottawa in 1990.

Over the years I ran less and less. The last time I ran the full Manitoba Marathon was in 2006. By 2014 I had nagging right knee pain and I thought my running days were done.

CrossFit changed all that. It gave me strength – the knee pain disappeared, no doubt because of stronger muscles built up surrounding it. More importantly, CrossFit inspired the belief that I could be an athlete again, with perseverance and rock-solid confidence that yes, I am going to get through this workout, one way or another.

The races I ran this year were not all easy. I had an injured back for a month that made it hard to walk, let alone run. I strained a groin muscle and had to train on a bicycle much of the summer, running only in races. I had a serious cold for three weeks and ran two half marathons and a 10-km race fighting to breath properly. On a lot of race days, I did not want to get out of bed.

But I did it because CrossFit teaches you to keep going, to train through injuries and to scale your workouts to whatever you are capable of on any given day. It has made me a runner again.

CrossFit 204_LZ_jerk


I joined CrossFit 204 about two years ago. Having grown tired of going to a conventional gym, I was looking for an activity that would incorporate a challenging workout and a social aspect. My girlfriend had been a CrossFit 204 member for a few years and suggested I try it, saying it was just what I was looking for.

After surviving my first class, and getting through on-ramp, I was hooked! The workouts were definitely challenging (and humbling to a newbie), and the members and staff were most welcoming and encouraging. This made for a smooth transition into CrossFit. The coaching staff at CrossFit 204 is top notch – welcoming new members, ensuring everyone has the best workout possible relative to their ability, and maintaining a fun and safe environment at all times while also fostering a sense of community and camaraderie.

As a Type 1 diabetic, the benefits of CrossFit are incredible. When I needed to tweak my diet to better manage my diabetes and improve performance at the gym, I received excellent guidance from Crystal through the 204 Lifestyle program. I look forward to seeing Mike and Crystal’s programming up on the website and seeing what they have in store for us that day.

The members and staff at CrossFit 204 have become like family, and coming to CrossFit 204 is definitely the best hour of my day.



I was looking for a way to exercise that was fun for me. I’d been doing yoga for years but didn’t really enjoy it. When I read the article in the Free Press about the CrossFit 204 Legends program, I thought “that’s for me!” One of the Legends described in the article was a former co-worker, and I knew that if she could do it, so could I.

My first impression was that the instructors were friendly and knowledgeable, and willing to accommodate any injuries/limitations I had. Plus the people in the Legends group were welcoming and inclusive. Those things haven’t changed!

My first bright spot was being able to push the sled the full 50 metres and back without stopping to lower my heart rate and catch my breath! That meant that my strength and conditioning were a lot better, which is awesome. Can’t say I like the sled push any better though!

My goal over the past few months has been to lose weight, lose body fat, and increase muscle mass. My weight had crept up and I didn’t feel good about that. I knew I wasn’t eating well, but there are so many diets out there, I didn’t know which approach to use. I wanted to find a way of eating that was balanced and included foods I like so that I could sustain it. I found that in the CrossFit 204 nutrition program, which I’ve been following since June.

Changing my diet improved my life in a major way. I’ve lost 15 lb. and several inches of fat, and I feel much better about myself. I also have a lot more energy and recover more quickly from the workouts. My ability to do the workouts has also gotten better.

My favorite 204 memories are the fun and laughter we share during the workouts. Although the videos of Heavy and Zeppelin are also right up there!

Our Legends program runs every day at 10 a.m. and Tuesdays and Thursdays at 6 p.m. If you know someone who might like to get fit in this fantastic group, please put us in contact with him or her. Information on 204 Lifestyle nutrition services can be found here.


Mike Warkentin is the owner of CrossFit 204.

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