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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 23 2014





8-10 mins dynamic stretch & hip openers

Shoulder stretches: posterior, anterior, front rack


Band pull-aparts while explaining WOD




EMOM x 5: 2 high-hang snatches – vertical torso, pockets @ 55-65% keep weight moderate & fast


EMOM x 5: 1 hang snatch – pull to above knees, pause, snatch @ 65-75%


E90SECS: 1 snatch @ 80-95% – goal is ideally no misses today

*Skip 1 minute each movement transition


WOD B) E2MOM x 8 sets:


1 Clean + 2 Jerks – start at approx. 60% and add weight as needed


WOD C) 4 rounds:


3 clean-pulls @ 110%+ of 1RM

-rest approx. 60 secs-

8-10 seated dumbbell press

-rest 10 secs-

8-10 behind the neck triceps extensions with plate

-rest approx. 60 secs-

3-2-1- GO!

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