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 – Sep 21 2026
WARM UP – MOBILITY
Dynamic running + shoulder warm-ups, Overhead + Lat stretches
Hollow, Arch, Beat swings
Kipping pull-up + Bar muscle-up technique work
Warm-up for WOD A
WOD A
*Beam Me Up – Rx (FVT 2026 spin off)*
Complete for time:
3 Rounds:
100m run
12 Toes To Bar
into,
3 Rounds:
100m run
9 Chest to bar pull-ups
into,
3 Rounds:
100m run
6 Bar Muscle Up
—
15 min time cap
— OR —
*Beam Me Up – Int (FVT 2026 spin off)*
Complete for time:
3 Rounds:
100m run
12 Toes To Bar
into,
3 Rounds:
100m run
9 Chin over bar pull-ups
into,
3 Rounds:
100m run
6 Chest to bar pull-ups
—
15 min time cap
WOD B
In remaining class time, complete 3 rounds of each superset for quality:
B1: 10 Dumbbell bench press + AMRAP (-2) Push-ups
– rest 60s
B2: 10 Double KB bent over rows + AMRAP (-2) Reverse flys
– rest 60s
*Dumbbell bench press x 10*
Record total DB weight (50’s = 100lb)
ACCESSORY
2-3 rounds:
16-20 Alt. Dumbbell bicep curls
12-15 Dumbbell pull overs (single heavy DB, upper back across a bench)
8-10/side Slow controlled Pallof presses (Bands or Cables)
604 Athletics – Program Summary
Sept 21st – 27th
Monday: Gymnastics conditioning (FVT WOD) + UB accessory
Tuesday: Back squat + LB accessory strength
Wednesday: HYROX / Conditioning
Thursday: Handstand skill work + Benchmark WOD “Diane”
Friday: Clean/Front squat + Intervals
Saturday: Mixed CrossFit / Conditioning
Sunday: 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