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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 25 2015


Row 250m
Dynamic hip + shoulder warm-up
250m Row
Banded Glute steps + Squats
Band pull aparts + presses



Banded anterior hip opener
Banded squat hold
Banded overhead / lat stretch



Clean & Jerk

25 min to establish a 1 rep max



EMOM x 10 sets (5 set each alternating)
B1) 1 Halting snatch deadlift + 2 Snatch High pulls (90-105% of 1RM Snatch)
B2) 5 Snatch Grip behind the neck push press



3 rounds not for time
Bulgarian split squat x 6/side (@3,1,1,1)
Static Dips x 8-12 (add weight as needed)
Weighted plank x 45-60s
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