DATE – Friday

 

Warm-up) 5 mins Agility ladder + dynamic stretch on the way back

 

Mobility) 5 mins Squat Therapy: standing in front of a wall with hands up, work on a controlled decent, maintaining torso position throughout. Gradually work to full depth if you struggle with mobility. Take a pause for a few seconds in the bottom to open your hips and shoulders. You can use a box, bench or med-ball to squat to if you need. Take a break as needed but utilize this time to work on squat position.

 

WOD A) Front Squat: 15 mins to build to a heavy single

 

WOD B) CrossFit Games Open WOD 12.5

7 min AMRAP Ladder:

3 Thrusters 100/65lb

3 Chest to Bar Pullups

6 Thrusters 100/65lb

6 Chest to Bar Pullups

9 Thrusters 100/65lb

9 Chest to Bar Pullups…

*Add 3 reps to both exercises each round and see how far you can go in 7 mins. Score = total reps.

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