Tag: health care

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.

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.