Tag: CrossFit Games

Two men hang from gymnastics rings and comically flex their muscles in a CrossFit gym.

A tall smiling man poses with his arms crossed in front of a rack of barbells.Here are the details for the #204Open that starts Friday!

– There is still time to join a team. You, too, can be part of the Müscle Crüe or The Iron Madams. Talk to Damon/Thomas or Scott or any coach. 

– The first workout will be announced on Thursday night, and we will do it all day in class on Friday. All regular evening classes are cancelled. We will run the evening Open workouts in a Friday Night Lights format. Show up, sign up for a heat on the whiteboard, be entertained by Mike and Crystal, do the workout, then cheer for your friends. Each week, Friday night will likely be the entertainment highlight of your year.

Week 1 theme: Retro Night! Show up in whatever gear/costume you consider to be retro. Got an ’80s aerobic outfit? Might come in handy. Have a Led Zeppelin concert T from 1973? Legendary. Got your parents 1960s leisure wear in a trunk? Get it out! We are kicking it old school this week. Points are available for participation and epic apparel.

– Special Opening Ceremonies: Friday, Feb. 22, at 5 p.m. We will light the #204Open flame, honour our 2018 and 2019 captains, and rock out with a vengeance. Heats will start between 5:30 and 5:45.

– Workout scores must be logged on the CrossFit Games website before Monday. We cannot do this for you. Make sure you get your scores in.

– Points are awarded for fun, participation, spirit and special accomplishments. In Week 1, you can already score points by changing your Facebook profile picture to include a specific frame for your team. Ask your teammates to help you do it you need assistance. (Tap your profile pic, click “add frame,” and search for “CrossFit 204.”)

– There can be only fun. 

– Contact captains and coaches if you have questions!

Sign up on the CrossFit Games website!

Two men face each other and raise their fists in front of a crowd and bright lights directed skyward.

Direct from the Office of the Commissioner comes this update, which contains everything you need to know.

The #204Open is an annual in-house event that’s linked to the CrossFit Games Open. We register on the CrossFit Games website, and you’ll be able to see our gym on the leaderboard as we complete 5 workouts announced on the site starting on Feb. 21. We’re going to do these workouts in class on Fridays whether you register for the Open or not.

The #204Open is all about fun. We’ve created two in-house teams, with points awarded for spirit, participation and, to a lesser extent, fitness. But that doesn’t mean you have to be very competitive to join. You just need to be ready to have fun. 

Athletes who were registered as of last Friday were drafted onto teams, and you can find the rosters below. Now, teammates and captains will be recruiting everyone who remains. Join the Iron Madams (Capt. Scott) or Müscle Cruë (Capt. Damon and Capt. Thomas).

A group of athletes pose and flex their muscles wearing beach clothes in a CrossFit gym.
All for fun, fun for all!

Here’s the exact rundown:

1. Join an in-house team. Then register on the CrossFit Games website. Be sure to select CrossFit 204 as your affiliate no matter what in-house team you join. The cost is $20 US.

2. Check out the Madams and Crüe Facebook pages. Chirping is encouraged.

3. Plan to do the Open workout on Friday in class, or on Friday evenings during special themed extravaganzas—start times TBA each week. Points will be awarded for showing up in the costume of the week, for example. Athletes can also do the workouts Sundays in the open gym slot.

4. Each week, you must register your score on the CrossFit Games website on time. We can’t do this for you or help you if you miss the deadline.

5. Have fun and celebrate our 204 community. This event is essentially 5 “spirit weeks” in a row, so enjoy yourself!

Now, here are the team rosters:

Müscle Crüe: Greg, Michelle M. (former captain!), Analyn, Jen F., Jaime, James, Leandro (former captain!), Leigh, Misty, Val Mc, Sharron, Craig.

The Iron Madams: Vince, Chris H., Cody, Misha, Ben Y., Kathy, Yvonne, CKP, Boyd, Chris Y., Margarita, Britt, Theresa, Sage (former captain!), Donagh (former captain!), Cheryl

A bagpiper leads a happy group of athletes around a CrossFit gym.

Here’s how—and why—CrossFit 204 members should sign up for our in-house fun-filled competition during the 2019 CrossFit Games Open.

Step 1: Join an internal team—either Müscle Crüe (Damon or Thomas) or The Iron Madams (Scott).

Step 2: Register on the CrossFit Games website.

Step 3: Do the workouts every week starting Feb. 21, either on Fridays in class or on Sundays in open gym. The Open workouts will be the gym workouts, so you aren’t doing anything out of the ordinary—but we will have evening blocks set aside for you to hang out and do the workout with your teammates if you like.

Step 4: Have fun! Points are awarded for gym spirit! This is a “competition” in name only. We’re all about celebrating the 204 community. You can score points for your team by dressing up, cheering and having fun.

Check out the #204Open hashtag on Instagram to see what we did last year—and tag your pics.

If you have any questions, talk to a coach!

Trainer Crystal Kirby coaches an athlete to improve the rack position for a push press.
Coaching and smiles—the heart of our program.

You might have seen an announcement about a few changes to the CrossFit Games.

If you didn’t, the announcement is here: Morning Chalkup.

I’ll tell you what it means for us at CrossFit 204: Absolutely nothing.

We made a number of changes years ago that put our focus squarely on health, and we’re right in line with CrossFit Founder Greg Glassman’s vision. That’s why we have a Legends program, it’s why Rise Up Physiotherapy is in our building, and it’s why we invested so heavily in starting 204 Lifestyle to help people improve their health by eating better.

We have for years known that diet and fitness with friends are far more important than any competition.

That doesn’t mean we don’t think you should compete or that we don’t support you when you do. We’re happy that people choose to apply their fitness in competitions, and we’re proud of everything they accomplish. We just don’t place any extra emphasis on competition, and we haven’t for years.

Those of you who have been around for about five years have no doubt noticed the change. The best example is how we treat the Open. Back in the day, it was a stressful time with so many competitors vying for spots in Regionals. Now, we treat the Open as a five-week celebration of our 204 community. The scores don’t matter, but the smiles do. All we care about is fit people having fun and being healthy, and we’ll leave the leaderboard to you if you’re interested. You’re all No. 1 to us.

The time we once spent organizing or training for competitions is now spent making our nutrition program better, meeting with seniors about our Legends program and finding ways to make our CrossFit program even more fun and inclusive.

The CrossFit Games will always be there, and they’ll always be interesting—just like the Olympics. But I’ve been to the Games for 10 years, and if I had to choose between watching the Games and watching our Legends push sleds around the gym at 10 a.m., on a Thursday morning, I’d be on Berry Street with a cup of coffee and a smile.

crossfit-204-17-2-bear-4Thank you to everyone who made the Open such a special event this year! We really appreciated your participation, spirt, sweat and camaraderie. We’ve never had a better time doing the Open.


Special thanks go to captains Maegan, Michelle, Paul and Shawn for leading the charge. Thanks also go to McPhillips Toyota, Mrs. Bowes Bubbles and Reebok for some great prizes. We’d be remiss if we didn’t mention Chris Cooper of CrossFit Catalyst, who invented the Intramural Open and encouraged us to use his idea this year.


Finally, we’re proud of each of you. You guys were great, and we can’t wait to see what else you’ll accomplish this year. Onward and upward!


Drum roll: Congrats to our Intramural Open winners, Pirate’s Booty! We’re working on a trophy we’ll use each year. Well done, guys!


Snatch Guitar Hero/Random Bear Points
Graeme – Valiant effort
Mahavir – Relentlessly practiced double-unders in open gym
Natalie – Amazing improvement
Kurtis – Northern exposure to no problem
Brett – Youngest baby, least sleep, best performance
Social Media Bonus Points
5 points for booking goal-setting session
4 points for sharing their stories
Kelly H.
3 points for reviewing CrossFit 204 on Facebook
2 points for posting a pic of outside-the-gym fitness with #204Open tag
1 point for posting a pic from 17.3 with #204Open tag
Performance Points for Top finishes in Respective Categories (+1 each)
Mike Z.
Week 3 Points (including costume points)
Pirates – 58
Fist Bumps – 37
Dyckin’ Around – 19
No Fear – 19
Total Points After Week 3
Pirates – 140
Fist Bumps – 124
Dyckin’ Around – 65
No Fear – 61

crossfit-204-17-2-bear-4-204openThe Intramural Open has been a fantastic chance to show off our spirit – thanks to all who have participated and cheered!

The main event is always on Friday night, so we wanted to offer a few ways for athletes to score points even if they can’t attend. The competition is also very tight, so we have a number of ways for athletes to rack up more points for their teams.

Here are the new scoring opportunities available for the last 3 weeks of the Open:

4 points – submit your CrossFit story to mike@crossfit204.com before the end of the Open. We’ll publish them in upcoming editions of our newsletter and on this site. The stories don’t have to be long. We want to know how you found us and why you train with us. For examples, check out Member’s Stories. If you are not on an Open team, feel free to write a story and donate your points to the team of your choice. If you need some ideas, Mike has questions he will send you to get you thinking.

3 points – write a review of CrossFit 204 on Facebook.

2 points – post a picture of yourself performing one movement from the week’s Open workout outside the gym. Use the hashtag #204open, and tag @crossfit204 on Instagram or Mike Warkentin on Facebook. (One point per person per week.)

1 point – post a picture from your workout or the class in which you performed the workout. Use the hashtag #204open, and tag @crossfit204 on Instagram or Mike Warkentin on Facebook. (One point per person per week.)

Week 3 Dead Pool

Captains, in consultation with their members, will submit by email to Crystal 3 movements before the 17.3 announcement. If any of the movements are named by Dave Castro as elements of 17.3, that team will be awarded 2 points per movement.

It’s a dead pool because you guys are going to kill it.

Reminder: It’s Music T-Shirt night on Friday! All genres respected, with points awarded!

Here’s this week’s points and the overall standings:

Vader and Random Bear’s Spirit Points (all +1) 
Ben and Chris – Supplying young pirates for lobby
David – Double muscle-up at the buzzer!
Sage – Celebrating David (see Instagram for picture)
Sr. – Celebrating David (see Instagram for picture)
Sonya – Celebrating David (see Instagram for picture)
Steven – First bar muscle-up in two years
Jr. – Bouncing back with a vengeance
Bob C. – Batman forever … and ever!
Pieces of 8 Scavenger Hunt Points
Shawn +1
Kari +3
Mahavir/Kylee +1
K-Stew +1
Lori +1
Glenda +1 (and a Reebok prize)
Ben Y. +1 for random coin discovered in box of collars
Performance Points for Top finishes in Respective Categories (+1 each)
Week 2 Points (including hat points)
Pirates – 19
No Fear – 8
Fist Bumps – 23
Dyckin’ Around – 11
Total Points After Week 2
Pirates – 26
No Fear – 14
Fist Bumps – 31
Dyckin’ Around – 17



I recall the first time Crystal did the CrossFit Games Open. It as 2011.

We didn’t have a gym back then, though CrossFit 204 had been an affiliate since 2010. The Berry Street location only opened July 1, 2011.

If I recall correctly, Crystal did the first workout in 2011 at a gym that no longer exists (and a second time somewhere else after a scoring error), the second one at the Assiniboine Athletic Club with contractors walking through the video, the third one at Focus Fitness, the fifth one at PCF’s first location and the sixth one in Dale’s actual garage. I can’t for the life of me recall where she did the fourth one. Probably Dale’s garage.

Interestingly, I actually judged an unmarried and less tattooed Junior in the first workout. Little did I know he’d soon be a member of our gym and destined for our coaching staff.

That year we had an Open team of one. This year we have about 70. That mirrors the global growth of the sport: about 26,000 people did the Open in 2011 compared to about 325,000 in 2016.

Isn’t it cool to be part of that? See you tomorrow for 17.1!