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.
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.
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.
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 email@example.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.
And we indeed have T-shirts (see picture) if you are interested in adding to your collection (cash or cheque only).
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 firstname.lastname@example.org 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.
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.
Sport-specific athletes in any sport, including hockey, football, volleyball, basketball and more.
High-performance athletes in any sport.
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.
CrossFit 204 members with unlimited or 2x/3x per week memberships: $15.75 per month (GST included) in addition to current membership (unlimited access)
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.
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.