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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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Every Saturday at 12:00pm our CrossFit class is FREE to anyone who wants to come in and give us a try! Come in and 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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Aug 1 2015

WARM UP / MOBILITY

Dynamic running warm-up
Dynamic hip and shoulder stretch
Wall active calf stretch
Band pull-aparts, rows, lat pull downs
Active / Passive hang + beat swing / pull-up warm-up

WOD A

2015 Masters / Teens – Long Chipper
Complete for time:
1,000 meter run (2 laps)
25 Power Cleans (135/95)
25 Box Jump Overs (24/20)
25 Chest to bar pull-ups
50 Wall Balls (20/14)
25 Chest to bar pull-ups
25 Box Jump Overs (24/20)
25 Power Cleans (135/95)

WOD B (Accessory Midline)

Complete 3 rounds NFT:
30 x Banded good mornings
20 x V-ups / Tuck-ups / Hollow rocks