Are you unable to setup an account online?
If you want to avoid all fees it takes about 2 days for your US account to be debited and another 2 days for your Canadian to be credited. Otherwise, you can wire the money to them at a US domestic wire rate (whatever your bank charges) and they can wire it on to your Canadian account for about $20. If you time it right, it can all be done on the same day. If mailing a draft they send it out via regular postal service on the day they confirm receipt of funds.
Is setting up xe.com/fx a more simple process? I intend to use it to pay relatively small credit card bills, a couple times a year. I don't think it's worth the headache of a complicated process.