WARM UP – MOBILITY

Big dynamic joint rotation warm-up and full body stretch (upper body / overhead focued)

2 rounds: start anywhere

2 wall walks

4-6 burpees

8-10 beat swings / pull-ups or ring rows

Review 4 WOD movements and holds, WOD structure and scaling options.

Team up and warm-up specific WOD movements.

WOD A

LABOUR DAY TEAM WOD

In teams of 3, complete for total reps:

Rotate in any order as needed:

One teammate must be “holding” while reps are being completed

7 min AMRAP: Rope climbs / Front plank hold

– rest 3 min –

7 min AMRAP: Dumbbell devil press (50/35) / Hang from bar hold

– rest 3 min –

7 min AMRAP: Wall walks / Double KB farmers hold (32/24)

– rest 3 min –

7 min AMRAP: Burpee bar muscle-up (sub C2B or PU) / Sandbag front rack or Zercher hold (80/60)

Teams can start on any station and rotate in order.

ACCESSORY

Cool down / Stretch out / Socialize

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