Thursday

 

Warmup/Mobility) 2 Rounds alt. with partner:

400m Row

Dynamic Stretches: Calves, Hip Flexors etc.

 

WOD A) Beep Test! 20 meter line-to-line shuttle sprints. Rest between sprints gradually gets shorter as the rounds progress… see how far you can go!

 

*Record how far you get, ie 8.5

**If you get out too early and would like to continue for some “bonus fitness”, rest 1 min and continue with shuttle sprints, keeping pace with the *beep* as best as you can

 

WOD B) 10 min AMRAP:

 

5 Dumbell Burpees 45’s/30’s

10 Box Jumps 24/20”

*DB Burpee = pushup on DB’s, Squat Clean, Thruster

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