During your run, remember the phrase "heels to butt," even when you're fatigued.

During your run, remember the phrase "heels to butt," even when you're fatigued.We’re excited to announce CrossFit 204’s Run club!

April 30-June 4 – Sundays at 10:30 a.m. at CrossFit 204 (rain or shine!) with Coach Graeme Young
One workout to be done on your own at your convenience programmed by Graeme
Cost: $66.15


As most of you know, running is a cornerstone of our training whenever weather allows. There is nothing more functional than being able to move your body efficiently for a distance.

Most of us can grind through a running workout whether we have good technique or not, and some of us have an idea of how to pace ourselves, but most of us are just hoping to squeeze under that time cap. Many of us have never been taught how to run or how to get better at it. And while we have some athletes who enjoy running, we know many of you skip running workouts.

This is your chance to improve your fitness!


Starting April 30, longtime member Graeme Young will be leading us through running workouts designed to improve your 1-mile time. Graeme has specifically selected this distance for its applicability to CrossFit workouts. If you get faster over 1 mile, you can expect to improve your time on a host of workouts, including Helen, Nicole and Nancy.

The goals of the program: increase running economy, speed and enjoyment.

Many of you have noticed Graeme is unbelievably fast, but you might not know he’s an accomplished runner who finished 19th in the 2015 Manitoba Marathon. He also has experience coaching runners at an amateur level. We’re thrilled he’ll share his time and knowledge with us.

To register, click the button above!


crossfit-204-march-17-2017-hspu-scBack squat 6-6-6-6-6-6

Athletes should maintain the same load across all 6 sets. Increase the load from last week.

5 dropsets:

5 strict Handstand push-ups

Max seated strict barbell presses (45/35lb.)

Rest 90 seconds

The 5 handstand push-up reps should be as challenging as possible. Scale accordingly, up or down. Build on last week.
3 sets: Max banded triceps extensions. Target at least 15 reps.

Rest 60 seconds


crossfit-204-17-3-sn-ksThe Comeback

Part 1

Run 400 m
9 bar muscle-ups
9 snatches (145/105 lb.)
Run 600 m
7 bar muscle-ups
7 snatches (145/105 lb.)
Run 800 m
5 bar muscle-ups
5 snatches (145/105 lb.)

Rest 5 minutes

Part 2

75 burpees to a 6-in. target
150 double-unders

Athletes can partition the reps for Part 2 however they like.