CrossFit 204/204 Strength and Conditioning General Policies

Refunds

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.

Cancellations

We require 24 hours’ notice for cancellation of any appointment or we reserve the right to bill in full for the appointment.

Membership Changes

If you wish to upgrade a membership we can do so at any time. We cannot downgrade your attendance—doing so would break our commitment to make you fitter.

Membership Holds

Our policy on holds is based on commitment: The gym is open 364 days per year, and we post a workout 364 days per year to our website. When you purchase a membership, we expect you to come. In fact, we will nag you if you don’t. We also expect you to find a way to train when you’re away from the gym. For a small fee based on length of absence, we will happily program workouts with the equipment available if you are travelling or on holidays. For your convenience, a list of equipment-free travel workouts can be found here.

With that in mind, we cannot offer short-term holds on memberships. Just as you wouldn’t cancel your home insurance when you travel, we’re telling you not to cancel your health insurance—our fitness program. When you are absent from the gym for work or on vacation, we ask you to follow our website and adapt the workouts to the space and equipment available to you.

For members who purchase 6-month memberships only, we can put your membership on hold once per term for a minimum of a month. You must inform us by email in advance of the dates of the hold. We cannot put holds in place retroactively. If a hold is in place, your billing dates will not change and the extra time will be added to the end of your membership.

If you are injured, we can put your membership on hold, and we will require you to update us on your status in consultation with your care provider to ensure your return to activity is optimal. Unless your care provider has specifically recommended it, do not stop working out. We can work around many injuries with your doctor’s permission, so there’s no need to cease all physical activity unless your doctor advises that course of treatment. We also offer on-site diagnosis and treatment of injuries through Rise Up Physiotherapy to help you rehabilitate.

We cannot apply injury holds retroactively. If you have an injury, please inform us immediately so we can work with your care provider and provide a plan to keep you fit as your recover.

Due to the often-brief nature of flus and colds, we cannot apply short-term illness holds to memberships, please inform us by email if you have an illness that requires medical treatment.

Classes Per Week

Unless you have an unlimited membership, your class allowances are assigned per week, and unused classes cannot be carried over to the next week. The system is set up to make sure you come regularly and get fitter, and skipping a week won’t get you fitter. Please ensure you use all your classes each week—it’s how you’ll get results.

If you do not have an unlimited membership and are a shift worker, or if you travel extensively for work, please speak to us and we can accommodate you.

Membership Dues

Membership dues are paid on either the 1st or the 15th of the month.

For payment of memberships, we will require a credit card for automated billing or post-dated cheques for the duration of the membership. We’ve made you fast, so it’s hard to chase down late payments.

If you wish to pay for a membership in cash, please speak to us so we can make arrangements.

On-ramp and personal-training fees are due in full on or before the day of the first session. If this does not work, please contact us for options.

Specialty programs must be paid in full on or before the day of the first session.

Our NSF fee is $10 in addition to any fees your bank charges you.

Code of Conduct

All members are expected to abide by the Athlete’s Code. The code defines the healthy community we are building, and we reserve the right to revoke membership for unfitting behaviour. The Athlete’s Code is posted in the front lobby of the gym.

Children

Children of an appropriate age may stay in the front lobby, but we cannot monitor them. Children may also watch from a designated area inside the gym, but supervision is the responsibility of the parent, and we recommend parents cautiously evaluate whether their children should be present in the gym. There’s simply too much equipment and too many people moving fast if they are unlikely to stay in a designated area. Children cannot use equipment because their safety is our prime concern.

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

In these free 15-minute sessions, one of our coaches will meet with you, find out what you want to accomplish and then explain how we can help you do it.

Book Free Consultation

If you’d like to book outside the times available, email info@crossfit.com or call Crystal at 204-880-1001.

Our coaches will explain how CrossFit 204 can help you in a one-on-one or group setting with:

-Weight loss
-Body composition (losing fat and/or gaining muscle)
-Strength
-Flexibility
-Balance
-Diet and nutrition
-Endurance
-Training for sports
-CrossFit competition
-Any other goals.

At the end of our meeting, we’ll provide you with a free plan. No pressure. Just helpful advice.

We’d love to chat with you, and we have slots open this week. Click the link above and sign up to talk with us!

In these free 15-minute sessions, one of our coaches will meet with you, find out what you want to accomplish and then explain how we can help you do it.

Book Free Consultation

If you’d like to book outside the times available, email info@crossfit.com or call Crystal at 204-880-1001.

Our coaches will explain how CrossFit 204 can help you in a one-on-one or group setting with:

-Weight loss
-Body composition (losing fat and/or gaining muscle)
-Strength
-Flexibility
-Balance
-Diet and nutrition
-Endurance
-Training for sports
-CrossFit competition
-Any other goals.

At the end of our meeting, we’ll provide you with a free plan. No pressure. Just helpful advice.

We’d love to chat with you, and we have slots open this week. Click the link above and sign up to talk with us!

A group of athletes in a CrossFit gym raise their hands overhead and make a heart symbol.

In these free 15-minute sessions, one of our coaches will meet with you, find out what you want to accomplish and then explain how we can help you do it.

Book Free Consultation

If you’d like to book outside the times available, email info@crossfit.com or call Crystal at 204-880-1001.

Our coaches will explain how CrossFit 204 can help you in a one-on-one or group setting with:

-Weight loss
-Body composition (losing fat and/or gaining muscle)
-Strength
-Flexibility
-Balance
-Diet and nutrition
-Endurance
-Training for sports
-CrossFit competition
-Any other goals.

At the end of our meeting, we’ll provide you with a free plan. No pressure. Just helpful advice.

We’d love to chat with you, and we have slots open this week. Click the link above and sign up to talk with us!

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.

Hours

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

Fees

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.

Contact

Natalie@CrossFit204.com

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
 
Acupuncture.
 
Pre-operative and post-operative rehabilitation.

Contact

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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Drop-Ins

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.