DATE – Thursday

 

Warm-up: 500m run or row

 

Mobility:  Roll out quads + thoracic spine w/ extension

Banded Hip capsule opener + banded front rack mob

 

WOD A) Front Squat (20 mins)

5 @ 60%

5 @ 65%

5 @ 70%

5 @ 75%

4 @ 80%

4 @ 85%

 

 

WOD B) 8 min AMRAP: Ascending ladder

2,4,6,8,10…

Squat clean thruster (95/65lb) (Should be primarily touch and go reps)

Burpee over the bar

 

Score is last completed round + extra reps.

Scale movement to a thruster for newer athletes struggling with the movement.

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