Important Updates

Winnipeg–With Christmas and New Year’s falling on Saturdays, we will be making a few adjustments to the schedule.

There will be no class on Saturday, Dec. 25.

On Saturday, Jan. 1, the gym is open from 10 a.m. to 2 p.m. We will not have an official class, but we will post a workout if you want to do it on your own and start the New Year off right.

Relax over the holidays, and get ready to get stronger and faster in 2011!

Our friends over at CrossFit Winnipeg are hosting a competition just after you ring in the New Year.

The competition is open to all athletes, and it will be a great time to get out and meet other CrossFitters from the Prairies. Whether you’re just getting started in CrossFit or training for the 2011 CrossFit Games, this competition promises to be a fun day of fitness for all.

Most CrossFit competitions are for individuals or teams who compete in a series of events designed to test overall fitness. At the elite level, these competitions are challenging, difficult tests of fitness. At the local level, athletes are usually grouped in divisions according to ability, so very fit competitors can put the hammer down, while people who are still discovering their fitness can work at their own level and have a great time. Most of all, you will make friends and learn more about the CrossFit community. If you want to come out to watch and cheer, it’ll be a good chance to see what these competitions are all about.

If you’re curious about CrossFit events, watch some videos on the CrossFit Games website, or read this free article from the CrossFit Journal.

If you have more questions or would like to talk about training for this event, e-mail

For details or to register, please visit

Due to Remembrance Day hours at the Assiniboine Athletic Club, we’ll be meeting outdoors at 3 p.m. in the field behind the Broadway Neighbourhood Centre, 185 Young St.

The forecast is up and the air, but we’re going to do something rain, shine or snow. It’s Winnipeg and it isn’t -20, so it’s game on at 3 p.m. Dress for the weather and bring a warm protein shake for after.

The community centre is just west of Spence Street, off Broadway. Park on Spence, then walk past Edward Carriere to the back lane. We’ll be in the field behind the hockey rink. Check out the map for exact directions.

This will be a free workout. Enjoy!

Be ready to flip a dirty old tire or two!

Photo credit for Vimy Ridge Memorial: Amanda Slater/Creative Commons

Do you feel fitter than you did last week? Last month? Last year?

Or does your workout leave you feeling like you’re just putting in time?

If your workout doesn’t challenge you, you probably aren’t getting any real results. The body adapts when it’s challenged. When it falls into a rut, it stays the same.

Lift the same weight for the same number of reps at the same time every week and you’ll see limited results.

Lift a challenging amount of weight a different way for a different number of reps and you can expect some soreness accompanied by increased fitness.

Your body was built to accept the challenges you give it. When you push yourself, your body adapts. If you keep challenging yourself, your body will continue to adapt. These adaptations take the form of increased speed, strength, agility, power, stamina and endurance, and they’ll help you fight off age, disease and injury. They’ll also help you dial in your human machine.

You will never have a stuck jar. You will be able to chase down a bus when you’re late. You’ll take the stairs and beat your co-workers in the elevator. You’ll be able to move that heavy thing in the garage without throwing out your back.

You will feel better, inside and out.

The next time you step in a gym, resist the urge to follow the same pattern you’ve been following. Try a different exercise. Learn something new. Increase the weight or the reps. Do 12 instead of 8 or 3 instead of 5. Change something. Break a sweat. Breathe heavy. Grit your teeth and lift it. Try, fail, try again and succeed.

Just do something different, and do it as hard as you can.

You’ll be glad you did.

Welcome to the CrossFit 204 website!

The basic information about the program can be found using the navigation bar at the top of the screen, but here‘s the most important information you’ll need:


Tuesday: 8 p.m.

Thursday: 8 p.m.

Saturday: Noon


$7.50 for Assiniboine Athletic Club members

$14.50 for non-members



Assiniboine Athletic Club

401-83 Garry St.

Fort Garry Place

Winnipeg, Manitoba