Saturday, August 21, 2021
WARM UP – MOBILITY
Easy 400m run
Hip opener lunge, spend some time in the bottom of squat stretching
Red band dislocates, pull-aparts, behind the neck presses etc.

WOD A
OVERHEAD SQUAT X 3
THRUSTER X 3
Spend approx. 15 mins warming up your overhead squat (or thrusters) and building to a heavy set of 3 reps

WOD B
NANCY
5 Rounds for time:
400 Meter Run

15 Overhead Squats 95/65lb

OR

THRUSTING NANCY
5 Rounds for time:
400m Run
15 Thrusters 95/65lb

PRIVATE TRAINING

Ready To Go?

PRIVATE TRAINING

Ready To Go?

PRIVATE TRAINING

GUEST PRICING

MEMBERSHIP HAS ITS PRIVILEGES

MEMBERS RATES

CrossFit 604 members enjoy a reduced price for purchasing private training sessions. Pay as little as $65 per hour!

󡤫

OLYMPIC LIFTING

Get private coaching to improve your lifting technique

󡤫

GYMNASTICS

Get private coaching to improve your gymnastics skills

󡤫

STRENGTH

Get private coaching to improve your strength

󡤫

MORE

There's nothing we can't tackle to help you get better!

PRIVATE TRAINING

MEMBERS PRICING