WARM UP – MOBILITY

500m run

Big dynamic joint stretch out + movement prep

With an empty barbell review Thrusters + Power Cleans

Warm-up / Prep gymnastics movements and set up for WOD

WOD A

RUN GIRLS RUN!!

Complete for time:

1000m run

“Fran”

1000m run

“Elizabeth”

1000m run

Fran = 21, 15, 9 reps of:

Thrusters (95/65)

Pull-ups

Elizabeth = 21, 15, 9 reps of:

Power Cleans (135/95)

Ring Dips

30 min time cap – one barbell each (you must change your own weights)

Scale weights / gymnastics movements to keep moving at a decent pace.

Newer athletes, or those that struggle with longer workouts, scale reps to 15-12-9 and/or runs to 5-800m

ACCESSORY

Cool down, Roll out, Mobilize

Work on a weakness

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