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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 21 2014





Banded ankle mobility

Banded hip opener


2 Rounds:

5 x 5 sec hold banded glute bridges

15 banded squats

5L/5R lateral lunges holding 10-15lb plate in front

10 wall angles




1) In 12 mins establish a 6 rep max back squat (try to use the same weight or add 5-10lbs to 5rm from October 20th, approx. 75%+ of 1RM)

2) At the 14, 16 & 18 min mark, perform 6 reps at 90-95% of 6rm


WOD B) 2 rounds for time:


25 cal row

25 pistols (scale to band pistols, pistols to box or split squats & 15-20 reps as needed)

25/20 handstand pushups (guys / girls – scale to pike or banded – don’t allow yourself to get hung-up here in the first round, scale to 15 reps if these are a challenging movement for you)

25 wallballs 30/20lb (goal for everyone today is to use 10’ target in rig, scale weight as needed to be consistent with accuracy)


POST-WOD) 2 min couch stretch and pigeon pose each leg

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