WARM UP – MOBILITY
5-6 mins dynamic stretch
Barbell warmup alt. with pull-up drills and wall walks

WOD A
3 WOD’s each for time, every 10 mins a new workout starts
Scale to make sure you are getting at least 3 mins rest!

TGIF PT. 1 OF 3
12-9-6 reps for time
Front squats 185/135lb
Handstand push-ups 3/2 mat deficit

2-3 sets max. first round
—————————————————

WOD B
TGIF PT. 2 OF 3
15-12-9 reps for time:
Hang power snatches 115/75lb
Burpees over bar

2 sets max. first round
—————————————————

WOD C
TGIF PT. 3 of 3…
FRAN
21-15-9
Thrusters (95/65lbs)
Pull-ups

ACCESSORY
5-7 min bike or row cool-down
Stretch, & Crossover recovery

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