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 – Feb 17 2026
WARM UP – MOBILITYDynamic lower body and core warm-upsSquat hip/hamstring openers and activations + Body weight BSS + Cossack squatsReview & Warm-up: Back squat + Pause back squat
WOD AEvery 3 mins x 5 sets:2 Pause Back Squats + 2 Back SquatsPause for 3s at the bottom of the first 2 reps, followed by 2 regular back squatsBuild as needed, but aim to start at 65-70% and build to 80-85% of 1RM back squat, or slightly heavier than last weeks 2+3. (measure added for reference).2 Pause Back squats + 3 Back squatsPause for 3s at the bottom of the first 2 reps, followed by 3 regular back squats
WOD BEvery 2 min x 9 (3 sets of each, 18 min)B1. 6-8/leg Barbell Bulgarian split squats (back rack)B2. 12-16 Alt. Goblet Cossack squats (6-8/leg)B3. 30-40 Russian twistsBarbell Bulgarian Split squat x 6/leg
Optional ConditioningSwinging SkiersEvery 2 mins x 5 sets: (10 mins)30 – 25 – 20 – 15 – 10 Russian Kettlebell swing (32/24)AMRAP Ski Erg Cals in remaining time—Score is total Ski cals(Could be completed with the Echo bike as well if you like)
ACCESSORY2-3 rounds: rest as needed12-15 GHD Hip extensions (BW or weighted if possible)15-20 Seated leg extensions30s/side Side plank hold (weighted hip if possible)
604 Athletics – Program Summary
Feb 16th – 22nd
Monday: Push press + Mixed WOD
Tuesday: Back squat + Lower body strength
Wednesday: Hyrox / Conditioning WOD
Thursday: Bench press + Gymnastics EMOM
Friday: Squat cleans + WOD
Saturday: Mixed CrossFit / Conditioning
Sunday: Snatch + 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