WARM UP – MOBILITY

** GRAB A KB **

1) 5 Sets:

Row, bike or ski: 20 secs easy / 10 secs hard, building

2) Full body dynamic stretches

3) Run through / warmup a few reps of each WOD movement

WOD A

PUMPKIN SPICY

Complete for time:

50 Cal Row, bike or ski

50 SA KB thrusters 24/16kg

50 Hand release push-ups

50 Alt. leg lifts over KB

50 SA KB snatches

50 Burpees

50 SA KB bent over rows

50 Tuck-ups

50 SA OH KB lunges

50 Cal Row, ski or bike

WOD B

Cool-down, stretch!

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