Aug 31st – Sept 6th
Monday: Deadlift & SHSPU EMOM + Mixed AMRAP 16
Tuesday: Box back squat + Accessory strength
Wednesday: HYROX / Conditioning
Thursday: Clean complex + Interval WOD
Friday: Press & Pull WOD
Saturday: Mixed CrossFit / Conditioning
Sunday: Snatch + Accessory strength
Aug 24th – 30th
Monday: Upper body Push & Pull + Core conditioning
Tuesday: Box back squat + Barbell Cycling
Wednesday: HYROX / Conditioning
Thursday: Bench press (8×8 Wk. 4/4) + Gymnastics EMOM
Friday: Snatch Complex + Interval WOD
Saturday: Bar muscle-ups skills + Run & Gymnastics Partner WOD
Sunday: Big Clean & Jerk Complex + Accessory strength
Aug 17th – 23rd
Monday: Box back squat + WOD
Tuesday: Press & Pull + Accessory UB strength
Wednesday: HYROX / Conditioning
Thursday: August skill: Bar muscle-ups + Mixed WOD
Friday: Bench press (8×8 wk 3) + WOD
Saturday: Mixed CrossFit / Conditioning
Sunday: 604 Memorial WOD: Richie
Aug 10th – 16th
Monday: Gymnastics Chipper + Accessory UB
Tuesday: Box back squat + Accessory strength
Wednesday: HYROX / Conditioning
Thursday: Bench press (8×8) + WOD
Friday: August skill work: Bar muscle-ups + Benchmark: “Acid Bath”
Saturday: “604″ (Long partner WOD) + 14th Anniversary Kits Beach Party!
Sunday: Snatch + Accessory strength
Aug 3rd – 9th
Monday: BC Day Holiday – Team WOD
Tuesday: Box Back Squat + Accessory strength
Wednesday: HYROX / Conditioning WOD
Thursday: Bench Press + Gymnastics WOD
Friday: Power Clean + Barbell WOD
Saturday: 604 Athletics Memorial WOD: Julia
Sunday: Clean & Jerk + Accessory strength
Aug 3rd – 9th
Monday: BC Day Holiday – Team WOD
Tuesday: Box Back Squat + Accessory strength
Wednesday: HYROX / Conditioning WOD
Thursday: Bench Press + Gymnastics WOD
Friday: Power Clean + Barbell WOD
Saturday: CrossFit / Conditioning Benchmark WOD
Sunday: Clean & Jerk + Accessory strength
