crossfit-204-17-2-cm-fam“As good as it gets”

As many rounds and reps as possible in 22 minutes:

20 dumbbell thrusters (50/35lb.)

20 dumbbell walking lunges (50/35lb.)

20 ring dips

Every minute on the minute, perform 3 burpees.




Prior to 8:00, complete:

3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95 / 65 lb.)


3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.)

Prior to 12:00, complete:

3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185 / 135 lb.)

Prior to 16:00, complete:

3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches (225 / 155 lb.)

Prior to 20:00 complete:

3 rounds of: 10 chest-to-bar pull-ups 2 squat snatches (245 / 175 lb.)

Prior to 24:00, complete:

3 rounds of: 11 chest-to-bar pull-ups 1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes. NOTES This workout begins with the athlete standing under the pull


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 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)
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




crossfit-204-17-2-lr-hangFriday is Music T-Shirt Night for the Open. Wear your favourite concert, band or artist T–any genre! If you don’t have one, buy, borrow or get busy with a marker and a white T-shirt. Points to be awarded!

You Complete Me

4 rounds, 1 minute of max reps at each station.

Minute 1: Shoulders-to-overheads (115/75 lb.)

Minute 2: Box jumps (24/20 in.)

Minute 3: Hang snatches (115/75 lb.)

Minute 4: Chest-to-bar pull-ups

Minute 5: Rest