WARM UP – MOBILITY

Agility ladder + dynamic

BB deadlift & OHS warmup

8-10 mins to warmup for WOD

WOD A

LUMBERJACK 20

For Time:

20 Deadlifts 275/185lb

Run 400m

20 KB swings 32/24kg

Run 400m

20 Overhead Squats 115/75lb

Run 400m

20 Burpees

Run 400m

20 Chest to Bar Pullups

Run 400m

20 Box jumps 24/20″

Run 400m

20 DB Squat Cleans 2 x 45/30lb

Run 400m

WOD B

3-4 tri-sets:

10-15 Banded sit-ups

15-20 Alt/ leg lifts over DB or KB

20-30 Russian twists

– rest 60-90 secs –

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