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People with the proper introduction to the movements are able to get momentum faster, achieve better results and are more successful in achieving their goals…



Programming is one of our top priorities. We believe in programming that pushes you hard, but also allows for proper recovery. Constantly varied does not mean constantly random!

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We have a lot going on at CrossFit 604. As such, we want to share as much of the fun as we can. We post galleries to showcase our athletes accomplishments. Enjoy!

Sept 1 2014

DATE – September 1st  


Warm-up: Run 500m + dynamic warm-up


Mobility: Pre-squat hip stretch, Banded shoulder stretch


WOD A) Partner WOD – Complete for time:


10 rounds (5 each) alternating complete rounds only:

20 x Russian Kettlebell swings

15 x Wallballs

10 x Pull-ups


6 rounds (3 each) of:

200m Med ball sprint relay (Use the same med ball that was used for wallballs)


Adv: 30/20lb WB – 32/24kg KB – Chest to bar

Int: 20/14lb WB – 24/16kg KB – Pull-ups

Beg: 14/8lb WB – 20/12kg KB – Banded strict pull-ups/ring rows

3-2-1- GO!

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