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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…

Wods

WOD

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!

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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!

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Mar 4 2015

WARM UP

Row or Run 500m
Dynamic shoulder warm-up
Band pull aparts and presses

MOBILITY

Front rack/tricep/overhead stretch on bench

WOD A

Every 2 min x 6 sets:
– Start at a moderate weight and increase as needed

Push Press + Jerk Complex
3 push press + 2 push jerk + 1 split jerk

WOD B

30’s AMRAP (17 min)
Complete AMRAP in 17 min:
30 Cal Row
30 Ab-mat sit-ups
30 Hand release push-ups
30 Alternating dumbbell snatches (45/30lbs)