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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 16 2014

DATE – Tuesday Sept 16th  


Warm-up: Quick dynamic lengths, then:

2 rounds of:

10 x Med ball squat cleans (20lb/14lb)

15 x Banded good mornings (Green or Black)


Mobility: Banded hip opener lunge + front rack stretch


WOD A) Every 90s x 10 sets (20 min total with warm-up)

1 Squat clean + 1 front squat


– Start at 60% of your 1 RM Clean and build slowly to a heavy set.

– 5 min to warm-up/set-up


WOD B) Complete 4 Rounds for time:

21 Wallballs (20/14lb)

15 Box jumps (24/20”)

9 Power Cleans (Adv: 155/105, Int: 135/95, Beg: 95/65 or less)

3-2-1- GO!

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