CrossFit 604
CrossFit is not easy… but starting your CrossFit 604 journey is. We cater to all fitness levels and experiences. Whether you’re a beginner or a seasoned “fire breather,” our inclusive approach to CrossFit ensures a seamless start to your fun fitness adventure. Why postpone joy?
where do i start?
Free Consultation
Looking for insight into our fitness and CrossFit programs? Sign up for a free consultation!. Our expert coaches will answer all your questions, ensuring you’re confident in starting CrossFit. Learn about the amazing benefits of CrossFit with our free consultation now!
Onramp
If you’re ready to dive into CrossFit but have less than 3 months’ experience in Olympic lifting, Gymnastics, or CrossFit, look no further than our Onramp course. Newer athletes make a seamless transition into their fitness journey with expert guidance from our coaches.
Membership
Experienced CrossFit athletes with 3+ months in CrossFit, Olympic Lifting, or Gymnastics can bypass Onramp and check out our Membership Options. You can book a complimentary consultation for a tour of our facility and learn about what we do and how we do it.
Free Consultation
We’ve been changing peoples lives in Vancouver for the better since 2012. Come in and see why the 604 experience will leave a lasting and positive change in your life.
Workout Of the day
604 Athletics Workout – May 3 2026
WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, thoracic, overhead etc.)
Barbell warm-up & WOD A review
WOD A
Every 90s mins x 5 sets
Set 1-2: 2 x (Snatch balance + Overhead squat) (repeat the sequence twice)
Set 3-5: 1 x (Snatch balance + Overhead squat)
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Build to heavy but quality set without going to failure or mechanical breakdown.
*Snatch Balance + Overhead Squat*
WOD B
Every 2 mins x 6 sets: Halting snatch + Snatch
Pause at the knee for 2-3s on the first rep, you may drop and reset between lifts
Build as needed to a heavy but quality set.
*Halting snatch + Snatch*
WOD C
In remaining class time complete 3 working sets: rest as needed between movements and rounds.
8-10 Behind the neck snatch grip push press
8-10 Pendlay rows
12-15 Ab wheel rollouts
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Partner up or groups of 3 sharing a bar in the rack and on the floor
*BTN Snatch Grip Push Press x 8*
*Pendlay Row x 8*
604 Athletics – Program Summary
May 4th – 10th
Monday: Mixed Metcon (Barbell & Gymnastics)
Tuesday: Front squat + Accessory LB strength
Wednesday: HYROX / Conditioning
Thursday: May Skill: Ring muscle-up (strict strength day) + UB WOD
Friday: Squat clean / Deadlift WOD
Saturday: Mixed CrossFit / Conditioning
Sunday: Power Clean & Jerk + Accessory strength
Our Mission Statement
My wife Riley and I were avid CrossFit kooks long before we started CrossFit 604. We loved what the community offered, the results were undeniable and we were hopelessly addicted to the methodology that is CrossFit. In our former lives, we traveled a lot for work and visited more than 35 different CrossFit gyms around the world. After experiencing all of these different gyms, we realized we wanted more from our gym in Vancouver… But the experience we were after didn’t exist here. So we created it.
We designed and built our gym when we were still customers, and have never forgotten what we wanted as customers. We wanted it all. We never stop pushing the envelope when it comes to just how great we can be. We are constantly looking for ways to improve our gym and the experience for our members. That is how 604 Athletics was born… We already offered CrossFit but wanted to expand into other exciting areas of fitness such as Hyrox conditioning, Olympic Weightlifting, Mobility, Personal Training, Team Corporate training sessions and more.
Our mission is simple. We want to be the best. It’s cheesy but true. We created this out of love for helping people improve their lives.
Sincerely,
Jason and Riley
Owners – 604 Athletics