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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!

July 28 2014





2-3 mins Running Drills


Teams of 3-4 Relay, 3 Rounds each:

1) 50’ Bear Crawl + 10 Ball Slams (run back each time)

2) 50’ Frog Leap + 10 V-Ups holding ball over chest

3) 50’ Backwards Bear Crawl + 10 Jumping Squats holding ball


WOD A) For time:


40 Cal Row

30 Burpee Plate Jumps 45lb plate – two foot jump/land, hips must extend on top of plate

20 Wallballs 20/14lb

10 KB Swings 32/24kg


-Rest 3 mins-


40 Cal Row

30 KB Swings 32/24kg

20 Burpee Plate Jumps

10 Wallballs 20/14lb


-Rest 3 mins-


40 Cal Row

30 Wallballs 20/14lb

20 KB Swings 32/24kg

10 Burpee Plate Jumps

3-2-1- GO!

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