Author: Mike Warkentin

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.


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


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.



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
Pre-operative and post-operative rehabilitation.


By Mike Warkentin

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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Your Message


By Mike Warkentin
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.
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.

A large group of happy people from 18 to 70 jump with their arms overhead in a CrossFit gym.
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.

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 (Adjusted Seasonally)

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

Open-Gym Slots (Adjusted Seasonally)

Mon. Tue. Wed. Thur. Fri. Sat. Sun.
7-8 p.m.        – 7-8 p.m.        –        – 10-11 a.m. 10:30-11:30 a.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.

CrossFit can prepare you for the unknown challenges of your job. (Creative Commons – AMagill)

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 info@crossfit204.com.


Canadian Forces: A New Approach to Physical Training: How Do You Build a Warrior?

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.”

Fitness for the Force by Vincent Cascella and Nathan Barlow of the Indianapolis Police Academy, published in the CrossFit Journal Feb. 10, 2010.

U.S. Army CrossFit Study: May 2010 published in the CrossFit Journal Sept. 2, 2011.

Firefighter Combat Challenge and the Definitions of Fitness by Mike Warkentin, published in the CrossFit Journal Sept. 1, 2009.

APFT A-OK by Sgt. 1st Class Rafael C. Lopez, published in the CrossFit Journal Aug. 18. 2010.

CrossFit and F.M. 21-20 by Capt. Matt McKee, published in the CrossFit Journal June 7, 2010.

Elite Soliders, Elite Fitness by Staff Sgt. Matt Kostielney, published in the CrossFit Journal Oct. 15, 2009.

CrossFit for Combat Fitness by Brian Chontosh, first aired in the CrossFit Journal on Aug. 5, 2009.

SWAT Shapes Up by Louis P. Hayes, published in the CrossFit Journal March 8, 2009.

Alexandria Fire Department (Virginia)

Implementing CrossFit at East Fork Fire by Jon Gilson, published in the CrossFit Journal May 2007.

CrossFit Phoenix Fire

Orange County Fire Authority

City of Marietta (Georgia)


By Mike Warkentin
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Required Reading


CrossFit Journal

CrossFit Games

Mike’s Gym

Westside Barbell

Elite FTS

Takano Athletics

Kelly Starrett’s MobilityWOD

Winnipeg Resources

HoopInfinite.com – An inspiring project by the wonderful Sarah!

Source Yoga – Dillon is a supple leopard.

Peg City Yoga – Noah can help you squat better.

Massage Athletica – Winnipeg’s best runner, Mike Booth, can fix your body.

Dr. Chris Notley – Why see a therapist, chiropractor and strength coach when you could see someone who does it all?

Local Friends

CrossFit Winnipeg

Prairie CrossFit

CrossFit Sublime

Equipment Suppliers

Rogue Canada

Again Faster

Power Firm Weightlifting Shoes (Winnipeg)


Fitness Town

Trans-Canada Friends

CrossFit Regina – Regina, Sask.

CrossFit Saskatoon – Saskatoon, Sask.

CrossFit Calgary – Calgary, Alta.

CrossFit Ramsay – Calgary. Alta.

CrossFit 403 – Airdrie, Alta.

CrossFit Lethbridge – Lethbridge, Alta.

Spark Sport Conditioning – Edmonton, Alta.

CrossFit Edmonton – Edmonton, Alta.

CrossFit Vancouver – Vancouver, B.C.

CrossFit Squamish – Squamish, B.C.

CrossFit Whistler – Whistler, B.C.

CrossFit Taranis – Victoria, B.C.

CrossFit Subzero – Thunder Bay, Ont.

Catalyst Fitness – Sault Ste. Marie, Ont.

Element CrossFit – Oakville/Mississauga, Ont.

CrossFit Toronto – Toronto, Ont.