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 firstname.lastname@example.org 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 email@example.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.
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 sessions 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 sessions still feature instruction and form correction from coaches, but the movements are less technical than those regularly seen in our CrossFit workouts 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 workout, 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 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.
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).
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 (Adjusted Seasonally)
Open-Gym Slots (Adjusted Seasonally)
* 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.
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.
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.
The CrossFit program is ideally suited for members of the fire, law-enforcement and military communities. While the program can work for people at any level of fitness, it is especially effective for people whose lives and livelihoods depend on a high level of fitness that allows them to deal with the unknown challenges they’ll face on the job.
Firefighters, law-enforcement officers and military personnel face unknown challenges every day, whether it’s carrying a person from a burning building, chasing a criminal, or navigating a battlefield with a weapon and heavy pack. The nature, duration and elements of these on-the-job challenges are unknown, and personnel are forced to adapt on the fly in order to save lives and property.
To train for unknown challenges, a fitness program needs to feature functional movements performed at intensity levels typical of on-the-job conditions. The program also needs to be constantly varied to account for the unpredictable nature of fire, law or military service. CrossFit fulfills those requirements and unequivocally produces fitter soldiers, firefighters and law-enforcement officers (see documentation below).
CrossFit is used around the world by fire, law and military personnel, and in some areas of North America, the program is used exclusively for training in fire departments, police departments and branches of the military. Below, you’ll find a host of articles detailing how and why the program works for the people who serve their communities and countries.
CrossFit 204’s members include many firefighters, paramedics, military personnel, police officers and Mounties. Coach Lindsey Ingram is one of North America’s top competitors in the Fire Combat Challenge (U.S.) and the FireFit Championships (Canada), and trainer Brett Smith is also a member of the Winnipeg Fire Paramedic Service. In November 2011, March 2012, March 2013, September 2013 and March 2014, CrossFit 204 was honored to train Winnipeg Police Service recruit classes as part of their physical fitness program.
At CrossFit 204, we are proud to use this program to train the people who protect us every day.
If you’re a firefighter, paramedic, soldier or law-enforcement office and interested in finding out how you can be better at your job, check out the resources below or email firstname.lastname@example.org.
Canadian Forces: Army Fitness Program: “The Combat Fitness Program derived its origins from the CrossFit training method, which has been adapted to meet the special needs of the Canadian Army by incorporating many of the widely accepted general principles of fitness training taught in the CF. Understanding CF fitness fundamentals, as well as the background of the CrossFit program, will help to better appreciate the CFP’s blended design.”
CrossFit is the combination of a host of physical training methods into one program designed to increase your exposure to full-body movements and various types of training. By mixing these types of training, we avoid boredom and plateaus associated with traditional routines. CrossFit movements are selected for the ability to affect the body, and most of these movements are characterized by the use of large muscle groups. Some of the movements you will do include: squats, presses, pull-ups, push-ups, rowing, jumping, running, snatches, cleans and jerks. These movements are most often performed at high intensity—meaning the load, repetition scheme, speed of movement, combination of movements and the movements themselves are adjusted so each person is challenged at his or her own level. We promise fun, safe and intense workouts that will give you results.
Are there other CrossFit gyms in Winnipeg? Are they part of the same company?
There are many CrossFit gyms in Winnipeg, but they are not part of the same company. Each gym licenses the CrossFit name but is run completely independently. Membership at one gym does not transfer to another. Each gym has its own character, standards, strengths, rates and amenities, and its trainers have their own styles, personalities and skills. Different facilities will appeal to different people for different reasons. Joining a gym is an important decision, and we recommend you research all local facilities and make your decision based on quality. You should leave a gym feeling impressed. If you do not, keep looking. You’ll know which gym is right for you.
Is CrossFit too hard for me?
No. Our programs are designed to allow each participant to work at his or her own level. Our goal is to push you slightly further than you have gone before, but never so far that you feel injured, sick and extremely uncomfortable. Intense physical exercise requires effort, so you may experience tired muscles, minor muscle soreness or other signs of safe, healthy exertion. These are safe and normal signs of effort, and our trainers ensure that you are working within your limits at all times. We can modify any program to suit any individual, and all levels of fitness are welcome.
In almost all cases, yes. The On-Ramp is designed to teach you everything you’ll need for success in group classes in our facility, and most athletes will greatly benefit from the personal instruction and graduated intensity. We’ve found that even experienced CrossFitters and CrossFitters who have taken an on-ramp elsewhere can benefit from our personal sessions where bad habits will be fixed. You’ll also learn the language our coaches use for instruction and all about CrossFit 204’s principles, which are different than other gyms. Finally, our on-ramps are tailored to the individual, so if you are experienced, you might find yourself perfecting the kipping muscle-up and full squat snatch rather than the shoulder press. We’re well aware that other gyms offer cheaper entry programs or do not require entry programs. We’re looking for people who invest long term, believe in quality and understand the value of building a firm foundation for a lifetime of health and fitness.
I’ve done an on-ramp at another CrossFit facility. Do I have to do the CrossFit 204 on-ramp?
In most cases, yes. CrossFit gyms are not related, and each one teaches things differently. We want you on the same page as everyone in our facility, and we are invested in your success, so we will not promise results unless you have the proper foundation we believe is necessary to the CrossFit program. The on-ramp is not a penalty but an investment in your own success. If you learn how to move correctly, your learning curve will be much easier than if you enter our classes unprepared and unsure of yourself. Most CrossFitters could use on-ramps involving 10 or more personal sessions, so doing two on-ramps is in no way a bad thing. More introductory sessions will give you a better understanding of your body and its movements. Finally, if you have completed an on-ramp previously and have good skills, your on-ramp coach will teach you advanced techniques and movements not covered in most introductory courses. For example, if your mechanics on squats, deadlifts and presses are perfect, your coach will teach you the clean and jerk. You will learn something in our on-ramp, and you will exit the sessions a better athlete.
Why does your on-ramp consist of personal training?
Through our own experience and consultation with some of the top CrossFit gyms in the world, we have discovered that personal-training sessions before group classes will help you get the most out of our program. Other gyms run different programs and have different on-ramp procedures, but we have seen a marked increase in the success of our new athletes after moving to a personalized and comprehensive on-ramp program. We are invested in your success, and we will tailor our program to your exact needs to make sure you achieve your goals.
What if I want to compete in CrossFit competitions?
We can help. Many of our athletes do CrossFit for general fitness and have no goals of competing. Others consider CrossFit their “sport” and compete regularly. We support both types of athlete equally. If you have goals of competing at CrossFit competitions, we will get you ready by identifying your weakness and eliminating them, and we will support you all along the way with extra work and coaching designed to help you succeed in competition. CrossFit 204 is incredibly proud of its competition team: We regularly place in the top ranks of the CrossFit Open team competition, and we have sent athletes to the Canada West Regional every year since 2011. Our regional team placed fifth in Western Canada in 2013, and in 2014 we sent four individual athletes to the event. We have also sent an athlete to the CrossFit Games in Carson, California, twice, in 2013 and 2014. You can view our 2013 results here: CrossFit 204: CrossFit Games 2013. You can view our 2012 team and results here: CrossFit 204: CrossFit Games 2012. We regularly send athletes to CrossFit competitions all over Canada. It should be noted that our competitors train the same way as our other athletes and do the regularly scheduled group workouts. We do not have a secondary “competitors stream.” Our workouts are designed to develop great athletes–whether they compete or not. Our competitor’s have the chance to do extra work in skill sessions that are programmed to reflect upcoming competitions, weaknesses that need to be addressed, technical movements and so on.
I’ve heard CrossFit is just ridiculously hard workouts for crazy military people. Is this true?
No. While CrossFit can be used by elite athletes and professionals to improve their conditioning, it can just as easily be used by the average person. The workouts are challenging, but they are designed to challenge you at your own level. Anyone can create a hard workout; that doesn’t mean it’s a good workout. For a person who can do 90 pull-ups, 100 pull-ups will be challenging. A good workout for someone who can do 10 pull-ups will look much different. We will challenge you at your level whether you are a retiree, a parent, an athlete or a soldier.
Is CrossFit just another fitness trend?
No. “CrossFit” is another name for “functional training.” Athletes and smart people have been doing functional training for decades. It doesn’t matter if functional training is considered sexy now because Jillian Michaels tried it (we would have stopped Michaels and corrected her form at least twice in the workout) or because Rich Froning Jr. is in People Magazine. We will be doing CrossFit and functional training whether it’s trendy or not, because it works. To give you some perspective, our gym looks like gyms used to look in the the 1960s. In fact, old-school strength coach Bill Starr said this of a photo of our facility: “What a neat gym. A throwback. … Not a machine in sight. My kind of weight room.”
Is CrossFit like a conditioning camp, bootcamp or high-intensity circuit?
No. CrossFit is a strength AND conditioning program. Our goal is to create great athletes who are strong, powerful, agile and fast in workouts lasting from 60 seconds to half an hour. We are about improving a host of athletic attributes, not just the cardiovascular and muscular endurance emphasized by bootcamps and circuits. Our goal is not to burn calories or achieve a certain physique, even if improved body composition is one benefit of our program. Please realize that a good workout is more than just breathing hard for 20 minutes. If you are not interested in the prospect of coming in and doing a 5-rep-max deadlift one day, a three-movement workout the next and some Olympic lifting the next, our program is not for you. For the archives of the workouts we do every day, click here.
Do you yell at people?
No. We do not believe yelling at athletes gets results. We treat every participant with respect and tailor our coaching to his or her needs. Some participants enjoy aggressive encouragement, while others require a softer approach. We recognize this and pride ourselves on learning who needs what. You will never be criticized or treated with disrespect. Overall, we will be positive and encouraging as we motivate you to improve your health and fitness.
Do I have to be in shape to come?
No. You do not need to “train” to come to our classes. If you are currently sedentary, deconditioned or unfamiliar with many movements, we may arrange a time for private instruction to ensure you are comfortable with all movements and develop a foundation for fitness. In your first classes, you are encouraged to pace yourself. High-intensity activity can leave you sore, and you should ease yourself into any regimen. We will help you with this.
No pain, no gain?
This is inaccurate. You will never be asked to work through pain. Pain is bad, and we require you to tell us if you are in pain so we can help you. You will, however, be asked to work, and work is less comfortable than sitting on your couch. Physical work and careful training challenge your body and produce the physical adaptations that we call “increased fitness.” To lose weight or gain weight, or to increase your strength, speed, endurance, stamina, power and agility, you must push your body, raise your heart rate and test your muscles. This might feel uncomfortable, but we will help you do it safely, and we guarantee you will feel better afterward. Replace “No pain, no gain” with “No work, no reward.”
Can I drop into your facility for a workout?
Not without making an appointment. We’re passionate about bringing CrossFit to new people, but our first commitment is to provide outstanding personal attention to our existing members and allow them first access to our class slots. We will reserve a number of drop-in slots for the Sunday-morning 8:30 and 9:30 a.m. sessions, but interested people must contact us ahead of time to book a slot. Please contact us well ahead of time. We would hate for you to show up unannounced to a full class. To ensure safety and high standards of instruction for all athletes, drop-ins are not accepted at other times. To book an introductory session, email email@example.com well in advance of the Sunday you would like to attend. Please include your athletic history/fitness experience/recent fitness training and injuries/medical conditions you have.
I’m a CrossFitter from another town. Can I drop in?
We are happy to welcome experienced CrossFitters or CrossFitters visiting from other affiliates but reserve the right to evaluate form and technique on a case-by-case basis. To ensure safety, full participation in classes is not guaranteed if technique is lacking. If you have CrossFit experience and would like to make an appointment to visit us, please email firstname.lastname@example.org 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, and include the name of your home affiliate and head coach. Please note that if you drop in, you will do our scheduled workout rather than your home gym’s workout or programming of your own design.
Is CrossFit dangerous?
No. Even though every physical activity comes with some inherent risk, those risks can be minimized through competent instruction and close supervision. You will get that at CrossFit 204, and our primary concern is your health and well-being. We will make every effort to ensure your safety at all times. And while accidents are unavoidable, studies have shown that weight training has less injuries than many other sports. You can read a summary of one such study here: Brian P. Hamill. “Relative Safety of Weightlifting and Weight Training.” Journal of Strength Training and Conditioning 8(1): 53-57, 1995. We firmly believe the risks of activity are grossly outweighed by the risks of inactivity—heart disease, obesity, etc.
Can I work out if I am injured or rehabbing an injury?
Ask your doctor or therapist. We do not diagnose or treat injuries, though many of the movements we do can be very useful for rehab and strengthening, particularly in the core region of the body. You care provider will be able to tell you what you can and cannot do. We are more than happy to work with your health-care provider to help you repair your body. Rise Up Physiotherapy operates out of CrossFit 204, allowing us to work very closely with owner Natalie Marion, who is one of our members. If you would like treatment from someone who knows CrossFit well, we highly recommend Rise Up Physiotherapy.
What are we paying for?
In a traditional fitness facility, you are not given individual instruction and constant supervision and motivation. You are given a locker and a towel. We believe that our coaching is worth more because we are more invested in your health and fitness than the desk attendant at a different facility. We hope that you will see the difference in your first session with us.
Can I do my own thing?
No. Our fitness program is based around creating a community, and that means all our athletes participate in group classes, where they have the benefit of support, camaraderie and friendly competition. One athlete doing his own thing will never match the intensity of five who are pushing each other. Within the group, our coaches strive to tailor each workout to the individual by making adjustments to the prescription. For instance, an athlete who is a great runner but lacks strength might get less running and more lifting in a workout that includes both. Back squats can become overhead squats, push-ups can become pull-ups and so on. If you have specific goals or are training for a certain event or competition, we can fine-tune the group workouts accordingly, and there are opportunities for extra/additional work, especially on Sunday mornings at Dale’s Garage. Furthermore, athletes interested in competing in CrossFit competitions receive additional/remedial work to help prepare them. Our athletes and teams have had great success in local and regional CrossFit events, and they do the same workouts everyone else does. We’re passionate about creating a community, and we are 100 percent confident we can help you achieve optimal fitness in a group setting.
With an unlimited membership, can I work out twice a day or seven days a week?
No. Our program is too intense for you to do it every day, and you will be required to take rest days. Our coaches evaluate athletes for overtraining every day, and if you are pushing your limits too far, they will speak to you to ensure you are training optimally. We recommend at least one to two rest days per week, and many athletes need more than that. At certain times, top competition athletes may work out twice a day, but we believe this is an unsustainable practice that’s useful only in preparation for specific CrossFit events requiring stamina in a competition lasting two days or more. Athletes working out twice a day may do so only with the head coach’s permission and are strictly monitored for overtraining. Most athletes will never need to train more than once a day. More is not better.
Do you offer nutrition services?
Yes. Proper nutrition will amplify everything you do in the gym. We have credentialed nutritionists who can help you eat healthy to maximize the results of fitness training. For more info, check out 204 Lifestyle.
Do you recommend the Paleo or Zone diets?
We believe every body is unique and requires a unique approach. No one dietary prescription will work for every person. We encourage you to look at the Paleo and Zone diets, as well as any others that appeal to you. We believe good nutrition and healthy choices are important, and we will give you every reference we can to help you decide what diet is right for you.
Do you only do CrossFit workouts?
No. “CrossFit” is an all-encompassing term that represents the intersection of a host of different training methods. No one method works for everyone, so we will expose you to a wide variety of training. We tailor our training to the needs of our participants.
Are your trainers certified?
Yes. Our trainers are all credentialed through various nationally and internationally recognized organizations including the Manitoba Fitness Council and CrossFit Inc. You can view the qualifications of each coach on the Trainers page.
Do you offer individual or small group training?
Yes, but most of our training is done in the regularly scheduled classes. To make other arrangements, please e-mail info@CrossFit204.com.