Month: November 2016

HeavyStMastiff-Nov 21-4On Tuesday, Nov. 29, CrossFit 204 will be participating in a local fundraiser in support of the Winnipeg Humane Society. The funds raised will help offset the costs associated with heartworm medication for puppies in need. The incidence of heartworm has doubled this past year, and the treatment is expensive.

We think this picture says it all: we love our pets! If you love yours, or just want to support a great cause, please consider a donation of $20, or you can purchase one of our Coat of Arms shirts and we will donate a portion of the money to the Humane Society.

CrossFit 204-MD dead[204] Strength Barbell Club is running through its next session starting January 7, 2017.  In this next iteration, we’re modifying the track to be running in for 8 weeks, every Saturday from 1:00PM to 3:00PM.

Our program is dedicated to enhancing an athlete’s strength and power.  This is achieved through specific and measureable exposure to the snatch, clean, and jerk with ancillary movements programmed to support these three lifts.

These classes are accessible to both novice and experienced lifters.  They are all encompassing; we will warm you up and ensure that you’re firing on all cylinders when the lifting begins.  Each week will have a dedicated skill session focusing on common areas that cause a missed lift.  The core of the workout will feature percentage based lifts in varying intensities, such as wave ladders, emoms or limited rest scenarios.

If you’re looking to improve on these lifts across the winter, this program is for you.  Email Coach Cody (cody@crossfit204.com) to register today!

2 rounds:

As many rounds and reps as possible in 3 minutes:

5 thrusters (95/65lb.)

CrossFit 204-CD GL active hang5 pull-ups

Rest 3 minutes

As many rounds and reps as possible in 3 minutes:

40 wallballs

Max burpees

Rest 3 minutes

As many rounds and reps as possible in 3 minutes:

10 alternating dumbbell snatches

10 push-ups

Rest 3 minutes

The goal is to achieve the same scores in both rounds for all three workouts.