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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 offer 3 different ways for you to accomplish this. All achieve a similar result, but are drastically different. Come see for yourself what makes us the best at what we do!


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!

Nov 1 2014

DATE – Saturday  November 1st


Warm-up/Mobility: Full body dynamic warm-up and stretch (Hips / Shoulders / Thoracic openers)


Review WOD movements and practice / set-up for WOD.


WOD A)  Complete for time:  (30 min time Cap)

30 Box jumps (30/24”)
30 Chest-to-bar pull-ups
30 Kettlebell swings (32/24kg)
30 Walking lunges (KB held in goblet position 32/24kg)
30 Toes to bar
30 Sumo deadlift highpull (32/24kg KB)
30 Hip extensions (25/15lb plate)
30 Wallballs (30/20lb slamball)

30 Ball slams (30/20lb)
30 Triple-unders (60 Double unders / 120 Single unders)

3-2-1- GO!

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