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 – Jun 8 2026
WARM UP – MOBILITY
Big dynamic joint warm-up and stretch (Hips, Ankles, Thoracic, Front rack, Overhead)
Warm-up/Tech: Front squats, Hollow/Arch, Beat swings etc.
WOD A
4-5 min to warm-up / build, then:
Every 2 min x 6 sets: Front squat x 5,4,3,2,2,2
Set 1: 5 reps @ 75%
Set 2: 4 reps @ 80%
Set 3: 3 reps @ 85%
Set 4-6: 2 reps @ 85-90% across
– Heavy, but repeatable doubles, or ~2.5-5% heavier than last weeks 3s depending how that felt.
*Front Squat x 2*
*Front Squat x 3*
WOD B
*Pedal / Push / Pull*
Complete 4 rounds of (50s work / 10s rest) for total reps: (16-19 min)
1) C2 Bike Erg (Cals)
2) Wallballs (30/20 – 10/9ft)
3) Chest to bar pull-ups (sub COB, jumping PU, or ring row)
4) Rest 60s
—
Groups of up to 4 athletes sharing a bike (similar height),
1 starts each minute (start every round on the bike)
Scale WB weight so you can do at least 8-10 in a row, but try a heavier than usual ball if possible.
ACCESSORY
2-3 rounds: rest as needed
8-10/Leg Psoas Sit-up (Single leg anchored hip flexor sit-up, sit on a bench, anchor 1 foot under DB on the floor)
12-15/arm Single arm bent over row (Heavy DB or KB)
12-15 Reverse flys (light plate, DB, or cables)
604 Athletics – Program Summary
June 8th – 14th
Monday: Front squat + WOD
Tuesday: Mixed team WOD (Limited Class Schedule – Closed from 8am-5pm)
Wednesday: Hyrox / Conditioning
Thursday: Deadlift (Heavy 2’s) + Barbell WOD
Friday: Monthly Skill: Split Jerk + Gymnastics EMOMs
Saturday: Mixed CrossFit / Conditioning WOD
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