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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 30 2014




Crossover Symmetry “Activation” – partner up and hit some shoulder circles/rotations between sets

Banded Overhead/Lats Stretch


WOD A) 15 min AMRAP:


400m Run


Adv: Max effort set of ring muscle ups (2-3 quick singles if you can’t link them)

Int: Max Ring Pullups

Beg: 20-30 secs chin over ring over bar hold

*Score you total reps or time accumulated + progression


WOD B) Alt. EMOM x 15 min (5 sets each):

1) Strict Handstand Pushup (choose a rep scheme you can maintain)

2) 20-50 Double Unders

3) 20-30 secs Hollow Rock or Hold


*HSPU progression:

Int: 8-12 secs hold at lowest point before failure

Beg: Handstand Hold or Pike Pushup – choose what you want to work on today

3-2-1- GO!

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