WOD A
Full body dynamic joint warm-up
Red band shoulder (pressing / pulling) warm-ups / activations

Lunge / squat warm-up + Hip stretches

Quick review WOD movements and scaling options, then spend ~90s-2min at each station getting in a little touch on each station.

WOD A
STREET FIGHTER
Complete one 7 min AMRAP at each station, rest 3 mins between each: (37 mins)

1) 2 Rope Climb + 8 Handstand push-ups

2) 10 Alt. single DB hang squat clean (50/35) + 8 toes to bar

3) 10/8 Cal Echo Bike + 8 Axle bar shoulder to overhead (135/95)(Red/Yellow)

4) 10/8 Cal Ski erg + 8 Double KB front rack lunge steps (24/16kg)

Sub for the 2 rope climbs is 4-6 rope lowers or 8-12 ring rows
Rotate through the 4 WODs in order.
Score is total reps combined.

WOD A
2-3 sets at an easy pace:
16-20 Alternating DB bicep curls
12-15 Dumbbell pull-overs (upper back across bench)
12-15 Bent over rear delt flys

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