Here are the details of our upcoming clinics, with links to register. Contact Crystal@CrossFit204.com if you have questions!
204 Gymnastics Clinic
Sunday, Jan. 28, 11 a.m.-12:30 p.m.
Learn: Pull-ups, muscle-ups, toes-to-bars–and progressions to get you closer to your goals.
Cost: $15 +GST
Coaches: Grant Jr., Geoff
204 Pirate University
Friday, Feb. 9, 6-8 p.m.
Learn: Warm-up routines, strategies for gymnastics and lifting, pacing, mental prep, how to have fun.
Cost: $25 +GST
Coaches: Grant Jr., Geoff, Mason
Niki joined us in January 2017 as part of a six-week New You Challenge, and she didn’t stop when the challenge ended. Over the last 11 months, she’s lost 40 lb. by training three times a week at 6 a.m. and eating better. It’s amazing but not surprising. Our members have shown us that they are regularly capable of incredible things.
I get to see a lot of pictures like this as part of my day job at the CrossFit Journal. Just last week, I saw a 300-lb. grandfather on the left and a 190-lb. guy on the right. His transformation also allowed him to eliminate symptoms of disease, and his health improved so dramatically that his doctor took him off medications. All that happened in about a year, too.
Earlier in the year, I read about a husband and wife who weighed 932 lb. combined. Over three years, they’ve lost about 400 lb. together.
These are very obvious transformations, and you’ve no doubt seen others on the Internet and in our gym. Beyond visible changes in weight and body composition, we’ve seen strength and conditioning improve, we’ve seen health markers improve, and we’ve seen people smile more and stand up a little straighter as they find success and confidence.
So what does it take to make a transformation like this? We believe it’s two things: commitment and support.
No change is easy. You have to break a habit, forgive yourself when you make mistakes, and commit to new behaviour. Expect to stumble a few times. Maybe many times. But true commitment means you’re prepared to keep going in the right direction no matter what. We can’t make this decision for you, but we can tell you with certainty that your life will improve if you commit to health.
That commitment needs to be reinforced with support. That’s where we come in. You make a choice, and then we’re all in to provide you with sound training plans, nutrition information, motivation, community, accountability and praise. You have to commit to doing the work, but we’ll tell you exactly what to do to become fit, and we’ll be right beside you.
To get you started, we’ve created the 204 Vitality program. It’s the perfect support program for a lifestyle change whether you’ve fallen off a fitness program or have never worked out. We’ll provide you with nutrition information that will complement your time in the gym, and we’ll do before/after Inbody body-composition scans so you can see exactly how your body changed.
No experience required. Just commitment.
Here are the details:
Program length: Jan. 8-Feb. 27 (6 weeks)
Times: Tuesdays and Thursdays at 7 p.m., Saturdays at 8 a.m.
Cost: $250 + gst
Includes: Nutrition seminar, 2 Inbody scans ($55 value)
If you’re a current member and have a friend or family member who wants to get fit in 2018, please send them this link: https://www.crossfit204.com/204-vitality-program-jan-8/
All classes are cancelled for the holiday. Please enjoy a day of rest, and we’re back to normal on Dec. 26.
On Dec. 31, we will be open for Dale’s Garage (open gym) from 10 a.m. to noon.
On Jan. 1, there will be a holiday workout in the morning (time TBA).
204 Lifestyle and D.A. Niels would like to invite you to a very special evening of wine, appetizers, education and shopping.
There is no cost, but we ask that you RSVP either to firstname.lastname@example.org or via Facebook. Neil, Analyn and their staff will be opening the store just for our honoured guests. As many of you know, Neil and Analyn are founding members of our Legends fitness program, and we’re thrilled to partner with them for this event.
When: Friday, Dec. 1, 6-8 p.m.
Where: D.A. Niels., 485 Berry Street, right next to the gym.
– 204 Lifestyle’s Crystal Kirby-Peloquin and Joanna Gies, RD, will present a host of holiday hacks and nutrition tips for staying fit and healthy during the holidays.
– Beverages and appetizers provided.
– D.A. Niels will generously offer 20 percent off on purchases. Feature item: Wine glasses with clever, stylish measuring marks to make macro tracking easy. If you need any kitchenware—including scales and measuring cups—don’t miss this event.
Please RSVP by Nov. 27.
– Before-and-after InBody body-composition scans: Precise measurements of body fat and lean muscle will give you hard data on how your diet affects your body. We’re going to use this info to provide you with individualized target numbers: calories, protein, fat and carbohydrates. You’ll use a tracking app to ensure you hit your numbers.
– Intro seminar: We’re going to kick things off together and set you on the right path, and we’ll provide resources and answer all questions.
– 204 Lifestyle Information package: The guide will outline exactly what we’re doing and why. It will also contain a meal builder that will allow you to create meals that help you hit your target numbers.
– Access to private Facebook group: We’ll be posting all kinds of recipes and resource in this group. Your responsibility is to share one goal at the beginning of the week as well as one bright spot at the end of the week.
– Accountability: We’re going to have a large number of people making significant changes to their diets, and this group will help you stay on track. If you’ve ever felt alone when trying to make a diet change, you’re going to feel the group’s love now.
– Action plan on completion: As the challenge ends and we provide your “after” InBody scans, we’ll tell you how you can stay on track and live a healthy lifestyle that allows you to enjoy the foods you like.
And if you want to see what the prize is, check out @crossfit204 on Instagram.
The program is over, but that doesn’t mean you should stop your extra activities. For the last two weeks of summer—and beyond—remember to do something first, then relax. In fact, carry that over into fall and winter.
If you have any feedback about this program, we’d love to hear it. Thanks for participating!