DATE – Saturday Sept 20th (Workouts at Crab Park 9:30am & 10:30am)

 

Warm-up:  Dynamic running/leg warm up

 

Mobility:  Quad / Hamstring / Calf stretch

 

WOD A) 6 x “Flat to Tree” ~60-70m Hill sprints

Walk back down + 60s rest between efforts

 

WOD B)  Partner WOD:

12 rounds for time (6 rounds each alternating rounds):

20 air squats / 20 jumping lunges (alternate movements each round)

250m run (start from the shelter, out around the gravel loop towards the pier and back)

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