CrossFit 204-Rise Up Physiotherapy contact

Physiotherapy

By Mike

CrossFit 204-Rise Up Physiotherapy contactWe’re thrilled to announce Rise Up Physiotherapy will be operating out of CrossFit 204 starting May 25.

It’s owned and operated by one of our long-time members: Natalie Marion, BMR PT, B.Sc.

Hours

Mondays and Wednesdays from 10 a.m. to 6 p.m.

Fees

Initial Assessment: $85
Regular treatment: $60
Treatment plus acupuncture: $70

Most heath-care plans cover physiotherapy services. Please check with your insurance provider if you are uncertain about how much coverage you have.

Contact

Natalie@CrossFit204.com

Click here to make an appointment.

This partnership is part of our overall commitment to health and wellness. We want every athlete to move better and become fitter, and we’ve got the tools to do that. But diagnosis and treatment are outside our scope of practice, so it was important to us to add a skilled care provider to our facility.

Natalie can assist with the small dings and dents that come with any sport or activity, but, more importantly, she can help you deal with movement dysfunction and mobility issues before they become a problem. We firmly believe in “prehab” and preventative maintenance.

Note the hollow body position.
Natalie is looking forward to working with you!

Natalie has been a member of CrossFit 204 since December 2013, and we jumped at the opportunity to work with a care provider who knows exactly what we do. She does the same workouts all CrossFit 204 members do, and if you train at another gym, rest assured that Natalie knows exactly what you’re doing and how she can help you do it better. She’s also experienced in providing physiotherapy services to all groups of individuals in the community at large.

Rise Up Physiotherapy Services

Rehabilitation of medical conditions including but not limited to ligament sprains, muscle strains, nerve injuries, whiplash-associated disorders, overuse injuries, etc.
Assessment and treatment of sports injuries and work-related injuries.
“Prehab” and preventative maintenance
Acupuncture.
Pre-operative and post-operative rehabilitation.

Contact

By Mike

Members: Click here to sign in for classes.
General enquiries and information: info@crossfit204.com
Gym manager: crystal@crossfit204.com
Gym location: 483 Berry St. between Silver and St. Matthews in Winnipeg, Manitoba, Canada.
Phone: (204) 880-1001

Message service: 889-0659*
*Because we are 100 percent dedicated to training our clients, we are seldom in the office. If you join CrossFit 204, we’re certain you’ll appreciate that focus. Please leave a message and we will return your call as soon as we’re finished coaching.

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The T-shirt and associated attitude will definitely add 10 lb. to your lift today.

Drop-Ins

By Mike
The CrossFit 204: Everything Heavier T - $20.
The CrossFit 204: Everything Heavier T – $20.

Athletes With CrossFit Experience

We are happy to welcome experienced CrossFitters or CrossFitters visiting from other affiliates but reserve the right to evaluate form and technique and scale workouts on a case-by-case basis. To ensure safety, full participation in classes is not guaranteed if technique or strength is lacking.

If you have CrossFit experience and would like to make an appointment to visit us, please email info@crossfit204.com with your request at least 24 hours in advance. We cannot respond to drop-in requests with less than 24 hours notice as our first priority is ensuring class spots are available for our members.

Please include the date and time of your intended visit, describe your CrossFit experience, note any injuries or limitations, and include the name of your home affiliate and head coach. If you don’t include this info, we will ask you for it, so please include it to save time.

Please note that if you drop in, you will do our scheduled group workout rather than your home gym’s workout or programming of your own design.

As a courtesy to those affiliates who have treated us and our travelling members so well over the years, drop-ins are free of charge for a visit. If you plan on training with us several times, we will set up a modest fee.

The location of the gym is listed here.

And we indeed have T-shirts (see picture) if you are interested in adding to your collection (cash or cheque only).

Good Friday with good people.Curious Local Athletes

To make it easier for you to try CrossFit, we’re now offering free trial classes by appointment on select weekdays at 8 p.m. We can also accommodate other times by appointment if needed.

We require an appointment so we can schedule a coach to greet you, talk about your training history, find out about any mobility issues or injuries and answer your questions. We want you to feel comfortable, and we will tailor or program to your specific needs.

To book an appointment, please email info@crossfit204.com and let us know which times would work for you. You can also contact Crystal, our manager, at 204-880-1001.

After we hear from you, we’ll confirm a time, send you some paperwork and eagerly await our chance to meet you.

For our complete guide to starting CrossFit, visit our Start Here page.

For a class description, click here.

For a more detailed list of frequently asked questions, click here.

For the 204 Bootcamp, click here.

Qualified instructors will teach you each movement and ensure you use proper technique.

Personal Training

By Mike
Our job is to find a way to help you move better, and your job is to be open to change.
We have personal trainers on staff to help you meet any fitness goals.

Are you a beginner looking to start a fitness program professionally designed to suit your needs?

Are you a CrossFit athlete who wants to learn how to do a muscle-up or barbell snatch?

Are you an athlete who wants to invest in the gym to succeed on the ice, court or field?

We can help.

To sign up for personal training, click here.

204 Strength and Conditioning offers personal training for anyone looking to get fitter. We can work with people who are just getting into fitness, experienced athletes, sport-specific athletes and CrossFit athletes. Our certified trainers create programs designed to meet the needs of anyone, from beginner to advanced.

204 staff members are particularly skilled in working with the following populations:

  • Those looking to safely start a fitness program.
  • Older adults and retirees.
  • Young athletes.
  • Sport-specific athletes in any sport, including hockey, football, volleyball, basketball and more.
  • High-performance athletes in any sport.
  • CrossFit athletes.
  • Olympic weightlifters and powerlifters.

All sessions take place in our 6,000-square-foot facility equipped with all the strength-and-conditioning tools needed to get results.

Rates (GST included):

1-4 sessions: $63 per session

5-session package: $288.75 ($57.75 per session)*

10 or more sessions: $525 ($52.50 per session)*

*Sessions must be used within a six-month period.

Current CrossFit 204 members receive a preferred session rate of $52.50 for any package, including single sessions. Please contact us if you want additional one-on-one coaching on any CrossFit movement.

If you have any questions about this our any programs we offer, visit out Schedule/Fees page, email info@crossfit204.com or call Crystal at 880-1001.

Wall-ball shots with this thing? (Photo by Sandra Benz)

204 Conditioning

By Mike
TBA
We started our bootcamps back in April 2010–and they’re back!

Class times:

Tuesdays and Thursdays at 6 a.m.

Wednesdays at 4 p.m.

Free Trial: Email info@crossfit204.com or call Crystal at 880-1001.

Cost

Unlimited: $105 per month (GST included)

10-pass card: $126 (GST included)

Drop-In: $15 (GST included)

CrossFit 204
Our 6,000-square-foot facility in St. James.

CrossFit 204 members with unlimited or 2x/3x per week memberships: $15.75 per month (GST included) in addition to current membership (unlimited access)

Description

204 Conditioning classes feature expert coaching by certified instructors in our fully equipped 6,000-square-foot facility. There are no prerequisites to join, and the program is open to all. Each workout is designed to be challenging but accessible to people of all levels of fitness and skill. And it’s a lot of fun!

These classes still feature instruction and form correction from coaches, but the movements are less technical than those regularly seen in our CrossFit classes so the learning curve isn’t as steep. The emphasis in on getting you moving and keeping you moving with circuits and intervals that pack a punch. Expect to see body-weight movements such as burpees, ring rows and push-ups, but we’ll also use toys like sleds, rowers, kettlebells, plyo boxes and much more. We creatively mix different movements and implements to keep things fresh and exciting.

Friends and fitness!

204 Conditioning is perfect for those new to fitness or for people who are bored with their fitness routine or aren’t getting results. These sessions are tailored to burn calories, increase muscular endurance and improve cardiovascular fitness–all in a positive, encouraging environment. Combine 204 Conditioning with a healthy diet, and you’ll see results very quickly.

Current CrossFit 204 members can use these sessions to target conditioning in their training. While we address conditioning in CrossFit classes, we also work on strength, power and other fitness attributes, so if you want to spend some extra time firing up your engine, this program is for you. Athletes of any level will benefit from some extra time sweating.

If you have any questions about this our any programs we offer, visit out Schedule/Fees page, email info@crossfit204.com or call Crystal at 880-1001.

That moment when Sherri realizes Kailee is thinking about running through the photographer instead of around him.

CrossFit Program

By Mike
Wade whips the elbows around in warm-up.
Interested in getting fit? You’re in the right place!

If you are looking to try CrossFit for the first time or learn more about how to join us, visit our Start Here page. General fee and schedule information can be found below. All policies can be found here.

If you are looking for info on our Legends program for older adults, click here.

For information on the 204 Conditioning bootcamp, click here. There is no on-ramp requirement or prerequisite for the bootcamp.

If you are looking for personal training, click here.

If you are a travelling athlete looking to drop in, please review the class schedule below and click here.



 

Monthly Rates

Athletes must go through our on-ramp program prior to attending group sessions (see below). This is an investment in your long-term success with CrossFit.

Our monthly rates are based on frequency of attendance and length of commitment. All prices are in Canadian funds and include GST, and all prices listed below are per month. Fees are billed monthly on the first or 15th of the month, and payments can be made via credit card or cheque (with postdates for duration of membership).

1 Month 3 Months 6 Months
1x per week $73.50 $63 $57.75
2x per week $131.25 $120.75 $110.25
3x per week $157.50 $141.75 $126
Unlimited $189 $173.25 $157.50

Returning members and people who have completed the On-Ramp can sign up online here: CrossFit 204 Membership.

Refund policy: Within a week of the beginning of your membership term, we will offer a 100 percent refund. After a week, you can cancel a membership, but we will not refund partial months and you will be assessed a cancellation fee of 10 percent of the total amount owing for the membership term.

Customer-service line: 204-880-1001.

Group Session Schedule

Mon. Tue. Wed. Thur. Fri. Sat. Sun.
6 a.m. 6 a.m. 6 a.m. 9 a.m. 8:30 a.m.
Noon Noon Noon Noon Noon 10 a.m. 9:30 a.m.
4 p.m. 4 p.m. 5 p.m. 4 p.m. 4 p.m. 11 a.m.
5 p.m. 5 p.m. 6 p.m. 5 p.m. 5 p.m.
6 p.m. 6 p.m. 7 p.m. 6 p.m. 6 p.m.
7 p.m. 7 p.m. 8 p.m. 7 p.m.  7 p.m.
8 p.m. 8 p.m.

Open gym slots:

Mon. Tue. Wed. Thur. Fri. Sat. Sun.
8-9 p.m.  8-9 p.m. 8-9 p.m. 8-9 p.m.        – Noon-1 p.m. 10:30 a.m.-12:30 p.m.*

* Sunday’s 10:30 a.m. sessions are called “Dale’s Garage” in honor of Dale Q., who let us take over his garage every Sunday before we had a space of our own. Dale’s Garage sessions count as part of class attendance but are un-coached sessions. Coaches are present, but these sessions are self-directed. You can sign into these classes just like any other.

Members can sign up for all sessions through our Calendar.

CrossFit On-Ramp Requirement

All athletes looking to join our CrossFit sessions must go through the CrossFit 204 On-Ramp Program (see below) or demonstrate outstanding skill in all CrossFit movements prior to entering group sessions. Admission to group training sessions is not guaranteed at the end of the program. Our primary concern is the safety and enjoyment of all members, and we reserve the right to recommend additional training after the initial sessions to ensure you adequately prepared for our group classes. This is rare, and 95 percent of clients are ready for group sessions after 8 introductory hours with a coach.

Our greatest concern is maximizing the benefits of CrossFit training, and the on-ramp allows a coach to ensure you are prepared for success in our program. It’s an investment in long-term success.

The CrossFit 204 On-Ramp is designed to allow us to personalize our coaching, schedule appointments with greater flexibility and provide athletes with undivided attention as they learn CrossFit movements. We’re excited to match people up with our outstanding coaches and get them started in our program!

In our On-Ramp, we’re offering people eight individual sessions for $420 (GST included), or eight two-person sessions for $630 ($315 per person, GST included). Coaches will evaluate athletes during the On-Ramp and may recommend additional sessions to prepare athletes for group training sessions.

Athletes who have extensive CrossFit experience may arrange an evaluation session in which a coach will determine if an on-ramp is needed and if it can be condensed. In some cases, experienced athletes can bypass the on-ramp. In other cases, experienced athletes will require several brush-up sessions to upgrade skills. Evaluation sessions are $52.50 (GST included).

For a complete description of the On-Ramp, click here.

If you have any questions, or to book an On-Ramp, email info@crossfit204.com.

CrossFit gyms are not related, and if you have done an on-ramp elsewhere, we still require you to take our On-Ramp to ensure you are adequately prepared for our sessions. With an evaluation, we may reduce the length of the on-ramp for experienced athletes on a case-by-case basis. For a more detailed explanation, please read questions 3, 4 and 5 in our FAQ page.

Special CrossFit Programs

204 High Performance

12 additional personalized workouts per month to optimize performance in CrossFit or other sports. Minimum commitment: 3 months, must also have unlimited or three-times-per-week membership.

$84 per month for CrossFit 204 current members.

$126 per month for members of other gyms.

For a more detailed description of these programs, click here.