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

Apr 2 2020

WOD A

Recovery / Mobility Day – LIVE ZOOM MOBILITY CLASS AT 7pm, link will be posted in the Facebook group

If you can’t join the Zoom class, here are some mobility drills for you to do at home! Video demos for all movements are also in the Facebook group.

Lower body:

1. Quadruped hip circles x 10 slow, alternating reps /side

2. Seated windshield wipers x 10 slow, alternating reps

3. Passive squat hold x 2-3 mins

4. Hip opener lunge to pigeon x 2-3 mins /side

5. Adductor stretch x 2-3 mins /side

Upper body

1. Quadruped shoulder circles x 10 each direction

2. Thoracic rotations x 5 reps + 20-30 secs hold /side

3. L-arm stretch x 5 reps + 20-30 secs hold /side

4. Laying pec opener x 5 reps + 30-60 secs hold /side

5. Shoulder extension x 10 reps + 20-30 secs hold

Weekly Summary

Program Summary: Mar 16th – 22nd

This week, and for the immediate future, our program will have some slight changes from the originally scheduled programming to accommodate the extra steps and precautions required to keep everyone healthy. Please ask a coach if you have any questions!

Monday: Clean & front squat complex / WOD
Tuesday: Upper body push/pull
Wednesday: Big conditioning WOD
Thursday: Gymnastics / core work / WOD
Friday: Snatch complex / WOD
Saturday: Benchmark WOD
Sunday: C&J / strength

Program Summary: March 9th – 15th

(Training cycle week 8) 

Monday: Upper body Push/Pull + WOD

Tuesday: Heavy back squat + lower body strength

Wednesday: Conditioning WOD

Thursday: Clean & Jerk + Deadlift 

Friday: Gymnastics / mixed modal

Saturday: Benchmark 

Sunday: Snatch / strength

Program Summary: March 2nd – 8th 

(Training cycle week 7) 

Monday: De-load Back squat / Interval WOD 

Tuesday: Upper body Push/Pull + WOD 

Wednesday: Conditioning 

Thursday: Mixed modal WOD

Friday: Snatch + Strength accessory 

Saturday: Benchmark 

Sunday: Clean & Jerk / strength

Wod Archive

Apr 2 2020

WOD A Recovery / Mobility Day - LIVE ZOOM MOBILITY CLASS AT 7pm, link will be posted in the Facebook group --- If you can't join the Zoom class, here are some mobility drills for you to do at home! Video demos for all movements are also in the Facebook group. Lower...

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Apr 1 2020

WARM UP - MOBILITY Full body dynamic warm-up: Shoulder / Thoracic rotations Hip rotations / Leg swings Easy Lunges + Squats 2 rounds: 20-30s/side Door frame pec stretch 10-12 Scap push-ups (maintain hollow body) 20-30s/side Hip opener lunge 6-8 1&1/4 air squats w/...

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Mar 31 2020

WARM UP - MOBILITY 2 rounds: 20 jumping jacks 20 High knees 20 Butt kickers 10 Curtsy lunges (pause for 2s with knee 1" off the ground on each rep) 20-30s Down dog stretch --- 10 reps each per side: Active pigeon pose w/ 10s hold on last rep Single leg good morning w/...

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Mar 30 2020

WARM UP - MOBILITY Dynamic shoulder and thoracic circles --- 2 rounds of: (4 min Tabata clock) 20s Chair overhead stretch / 10s rest 20s Hollow hold / 10s rest 20s Dip extension stretch / 10s rest 20s Superman lift / 10s rest WOD A Every 2:30 min x 4 sets: (10 mins)...

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Recovery Day

Live -  Zoom Mobility class at 10am Members - Go to the Private CrossFit 604 Facebook group for the Zoom link

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