WORKOUT OF THE DAY
OUR PROGRAM
We’ve created our own strength and conditioning program to ensure you are getting the most from your training. We record everything you do digitally so there are tangible results of your success and ours. Every minute of the classes are lead by two coaches to ensure your expectations of quality are always exceeded.

Today’s Wod

Oct 4 2022

WARM UP – MOBILITY

Dynamic joint rotations and lower body and core warm-ups

Pre-squat hip, thoracic, front rack openers

2 rounds:

20 Banded glute steps

8-10 Plate OH lunges / Plate squats

12-15 Hollow rocks / 8-10 Superman lifts

Review and warm-up front squats

WOD A

Every 2:30 min x 6 Sets (15 mins)

Sets 1-5: 3,3,2,2,2 Front squats 75/80/85/90/90-95%

Set 6: AMRAP @ 85% of 1RM

– Build to a heavy double or 2RM (ideally without hitting failure).

FRONT SQUAT X 2

AMRAP FRONT SQUATS @ 85% OF 1RM

FRONT SQUAT

WOD B

2 + 2 = FLOOR

4 rounds for score (best weight + total cals): (16 mins)

In 2 min complete:

4 Hang Squat Cleans + 8 Front rack lunges

AMRAP Row cals in remaining time.

– Rest 2 mins –

The 4+8 should be heavy, but remain unbroken each set ideally.

Your score is your best weight lifted for the 4+8 unbroken, plus total Cals rowed over the 4 rounds combined

Partner up on a rower and share a barbell if possible / similar weights.

ACCESSORY

2-3 sets:

16-20 Alt Pistols or pistol progressions

15-20 GHD Sit-ups

– Rest ~2 mins –

Weekly Summary

Program Summary: Oct 3rd – Oct 9th

Monday: Shoulder press + WOD

Tuesday: Front Squat + WOD

Wednesday: Aerobic conditioning

Thursday: Dip / Pull-up + WOD

Friday: Deadlift + Strength

Saturday: Benchmark / Conditioning

Sunday: Clean & Jerk + Accessory

Program Summary: Sept 26th – Oct 2nd

Monday: Front Squat + WOD
Tuesday: Shoulder press + WOD
Wednesday: Aerobic Conditioning
Thursday: Deadlift + WOD
Friday: 9am & 10:30am Classes: Truth and Reconciliation Day
Saturday: Benchmark / Conditioning
Sunday: Snatch + Accessory

Program Summary: Sept 19-25th

Monday: Shoulder press + WOD

Tuesday: Front Squat + WOD

Wednesday: Big sweaty WOD

Thursday: Pull-up & Dip / Upper body

Friday: Deadlift + WOD

Saturday: Big sweaty WOD

Wod Archive

Oct 4 2022

WARM UP - MOBILITY Dynamic joint rotations and lower body and core warm-ups Pre-squat hip, thoracic, front rack openers --- 2 rounds: 20 Banded glute steps 8-10 Plate OH lunges / Plate squats 12-15 Hollow rocks / 8-10 Superman lifts --- Review and warm-up front squats...

read more

Oct 3 2022

WARM UP - MOBILITY Dynamic shoulder warm-ups and banded press & pull activations Review and warm-up shoulder press WOD A E2MOM x 6 Sets (12.5 mins) Sets 1-5: 3,3,2,2,2 Shoulder press @ 75/80/85/90/90-95% Set 6: AMRAP shoulder press @ 85% --- - Build to a heavy...

read more

Oct 2 2022

WARM UP - MOBILITY Dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.) Snatch technique and primer drills w/ dowel and empty barbell WOD A SNATCH A1) 15 mins to build to a heavy single (doesn’t need to be a 1RM but if it's...

read more

Oct 1 2022

WARM UP - MOBILITY 1 round at each station: 60s easy pace / 30s rest and transition: 1) Bike 2) Sled push (light or empty) 3) Ski 4) Burpee box step ups --- Quick dynamic joint rotations and stretches Review WOD and partner up, and warm-up for WOD A. WOD A SWEATY...

read more

Sept 30 2022

WARM UP - MOBILITY 400m run Big dynamic joint stretch out (overhead / hanging / squat / lunge) Review WOD movements and scaling options and warm-up for WOD. WOD A TRUTH AND RECONCILIATION DAY In teams of 3 complete AMRAP in 30 mins: P1 & P2 AMRAP with one athlete...

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