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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!

Jan 30 2015


Banded squat warmup
Banded behind the neck pull-downs & presses

2 Rounds

10 PVC Overhead Squats
5 Split Squats per leg, holding PVC overhead
5 Standing Vertical Jumps



E2MOM x 7 working sets (16 mins + 5-6 mins warmup)

Back Squat

Set 1: 6 reps @ 65%
Set 2: 4 reps @ 75%
Set 3: 3 reps @ 80%
Set 4: 3 reps @ 85%
Set 5: 2 reps @ 90%
Set 6: 1 rep @ 95%
Set 7: Rest
Set 8: Begin A2

If you haven’t been on this squat cycle the last 2-3 weeks then take 5% off of working sets



Back Squat x Max reps @ 87% of 1RM

If you have been getting less than 3-4 reps on these AMRAP sets, consider scaling to 80-85% of 1RM



OHS – BJ Sprint
4 min AMRAP

6 Overhead Squats 135/95lb
12 Box Jumps 24/20”

***OHS weight: you should comfortably be able to snatch it and hit your squats unbroken, otherwise it’s too heavy for this WOD***

-30 secs Transition to WOD B2-



4 Minutes Max Calorie Row



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