WORKOUT OF THE DAY
WORKOUT
OF THE DAY

Our custom strength and conditioning program ensures that you get the most from your training. We record everything digitally so there are tangible results. Classes are fully coached to ensure your expectations of quality are always exceeded.

Todays WOD

Today’s Wod

Aug 13 2022

WARM UP – MOBILITY

Quick full body dynamic warm-up, Red band shoulder activations, squat hip openers

Dowel dislocates, Overhead squats, Snatch technique warm-up drills

Empty barbell Clean and Jerk technique drills

Review other WOD movement and scaling options and warm-up for WOD

WOD A

RICHIE (PT. 1)

Complete with a partner:

1) 10 mins to build to a heavy Snatch single

– Score = combined heaviest lifts

-rest 2 mins before starting part 2-

RICHIE (PT. 2)

2) 30 min AMRAP:

30 Burpees over bar

9 Clean & Jerks 135/95lb

19 Chest to bar pull-ups

88 Air squats

– Score = rounds + reps

ACCESSORY

Cool down, Roll / Stretch / Socialize

Weekly Summary

Program Summary: Aug 8th – 14th

Monday: Strict press 1RM + Gymnastics WOD

Tuesday: Front Squat 1RM + Barbell WOD

Wednesday: Julia Memorial WOD

Thursday: Weighted pull-up & Dip + WOD

Friday: Deadlift 1RM + 2km Row

Saturday: Richie Memorial WOD

Sunday: Jerk + Upper body / Core (+ 10 Year Anniversary Party!!)

Program Summary: Aug 1st – 7th

Monday: BC Day – Holiday parter WOD

Tuesday: Shoulder press + EMOM WOD

Wednesday: Rowing intervals

Thursday: Front squat + WOD

Friday: Deadlift + WOD

Saturday: Benchmark / Conditioning

Sunday: Clean + Accessory strength

Program Summary: July 25th-31st

Monday: Big Monday Mashup!

Tuesday: Deadlift / Gymnastics

Wednesday: Big sweaty WOD

Thursday: Jerk / upper body

Friday: Squat / lower body

Saturday: Benchmark / Conditioning

Sunday: Snatch / strength work

Wod Archive

Aug 13 2022

WARM UP - MOBILITY Quick full body dynamic warm-up, Red band shoulder activations, squat hip openers Dowel dislocates, Overhead squats, Snatch technique warm-up drills Empty barbell Clean and Jerk technique drills Review other WOD movement and scaling options and...

read more

Aug 12 2022

WOD A 1) Row 4-500m ~2min (big classes can start on either 1 or 2, then switch) 2) 8-10 each: Leg swings, Sampson lunges, iron crosses, scorpions --- 3) 2 rounds: 12-15 each: Banded good mornings Dead bugs Glute bridges --- Review / Tech: Deadlift WOD A DEADLIFT 20-25...

read more

Aug 11 2022

WARM UP - MOBILITY Big dynamic upper body warm-up + banded activations 2 rounds: 8-10 each: Ring rows, Bench dips, Hollow rocks --- Review: strict/weighted pull-ups and bar dips WOD A 20 min to build up to and establish a 3RM strict bar dip, and 3RM weighted pull-up...

read more

Aug 10 2022

WARM UP - MOBILITY Partner up med ball warm-up (med ball chest passes, lateral pass, “KB swing” pass, wallball pass, plank rolls (add a push-up after a few passes, etc.) Stretch out, hips, hamstrings, calves Review WOD movements and structure and warm-up up specific...

read more

Aug 9 2022

WARM UP - MOBILITY Dynamic joint rotations & warm-ups (squat / hinge / hanging / beat swings etc) Pre-squat hip openers, ankle mobility, thoracic rotations --- Review / Tech: front squat & squat clean WOD A FRONT SQUAT 20 mins to establish a heavy single or...

read more

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