WARM UP – MOBILITY

7 mins Agility ladder + dynamic

Banded shoulder, core & glute warmups

BB tech WOD A complex

WOD A

THIQUE COMPLEX

As an UB complex – no dropping the bar:

Halting clean-pull (3 secs below knees)

Hang power clean (below knees)

Pause front squat (3 secs)

Push jerk

Hang squat clean (below knees)

Push jerk

T&G Power clean

Push jerk

– 20 mins to work the complex & build to something heavy for the day

– Newer lifters can work sets of 3-5 hang c&j’s or c&j’s if you are struggling to follow all the techniques

WOD B

4 sets:

100′ Double DB OH carry

20 Alt. KB gorilla rows

– rest 1:30-2 mins –

ACCESSORY

3-4 Sets, rest as needed:

8-12 GH raises

15-20 Band pull aparts

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