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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!

Aug 29 2014





Band shoulder stretches: Lats, Rear Delts, Dip extension


2 Rounds:

10 DB Press – light weight

5 Strict Ring Pullups or Ring Rows

5 Strict Dips or Pushups

5 Beat Swings


12 mins:

-Warmup Jerk / work to a heavy-ish triple

-Warmup / work on Muscle up / Pullup tech


WOD A) 15 min AMRAP:



300m Run

10 Push Jerks 135/95

5 Muscle Ups



300m Run

10 Push Jerks 115/80lb

2-3 Muscle Ups



300m Run

10 Push Jerks 95/65lb

8-12 Pullups + 8-12 Dips

*Dips and Pullups can be divided any way


**Weights are approx. you should be able to do you first set of 10 unbroken so add/subtract as needed**


WOD B) Crossover Symmetry Plyo

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