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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 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!

Dec 18 2014




3-4 mins freeze tag (stand and do shoulder circles if you get tagged)

Band shoulder stretches: anterior, posterior, lats


WOD A) 12 mins to establish a 1 RM strict pronated pull-up (Sub: 3 RM banded pull-up)


*Whichever progression/level you are at, start with some easier reps in the 5-3 rep range. Progressively make the reps more challenging by adding load by way of chains or weights hanging from belts, or moving to a thinner band. Take 4-5 attempts at a heavy 1 RM.


*If you are still working on getting your first strict pull-up, then build to the most challenging (thinnest band possible) for 3 consecutive reps.


*Retest from October 14th


WOD B) Alt. EMOM x 18 mins (6 sets each):


1) 6-8 Strict pullups + 10 v-ups (instead of banded, perform a 4-6 reps with a slight jumping start, or 15-20 secs chin over bar hold if jumping pullups are too difficult)

2) 30-50 Double unders (40-45 secs max)

3) 14 Single arm DB thrusters 45/30lb 7L/7R

3-2-1- GO!

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