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 – Mar 21 2026
WARM UP – MOBILITY
2 rounds: 200m run + Dynamic hip & shoulder rotations / warm-ups
Stretch: Hips, Hamstrings, Overhead
Tech: False grip, low ring transitions, strict muscle-ups & spotting technique
WOD A
10-12 mins to practice, play, learn Strict muscle-up technique
Options: Strict false grip ring rows (or Strict ring pull-ups) + Deep ring dips, Low ring transitions, Spotted high ring strict muscle-ups, or Strict muscle-ups.
Keep overall volume low and quality high.
Advanced athletes, test 1 set of max effort strict ring muscle-ups for score.
*Strict Ring Muscle-ups*
Max unbroken strict ring muscle-ups
WOD B
*Fury Road*
Complete AMRAP in 20 mins:
5 Chest to bar pull-ups
10 Goblet squats (24/16)
15 Kettlebell swings (24/16)
200m Run
—
You must complete the run for the last round to count, if not your score is rounds # + 30 reps.
Scale C2B to: COB, banded strict, jumping or ring rows.
COOL DOWN
3-5 min aerobic cool down / flush
10+ min of focused mobility / stretching work
Or make up some missed accessory work from the past week
604 Athletics – Program Summary
March 16th – 22nd
Monday: Push/Split Jerks + WOD
Tuesday: Back squat + Lower body strength
Wednesday: Hyrox / Conditioning WOD
Thursday: Cleans & Jerk / WOD
Friday: Bench press + EMOM
Saturday: Mixed CrossFit / Conditioning
Sunday: Snatch + Accessory strength
Purchase
A DROP IN
- First, select your class from the calendar below.
- Then either create an account or Log In
- Then follow the prompts to complete your registration.
- ***Please note: All sales are final and subject to standard reservation policies.
Terms And Conditions
ALL SALES ARE FINAL
A minimum 2-hour notice is required for cancellations (9 hours for classes before 9:00 AM). Late cancellations will result in the forfeiture of your drop-in fee. Cancelling a session in time does not give you a refund, only a credit for future use. No refunds.
RESERVATIONS ARE REQUIRED
We have rigid caps and classes sell out often – Don’t show up without a reservation. If you do, you will be asked to go to the website to register yourself (if there is space).
SHOW UP EARLY
We have a strict 10 minute cutoff for people who show up late. You have missed the warm up and won’t be permitted to train. This is for your safety and our class quality. If you miss the cutoff, you have missed your session and it will be considered a no show/forfeit of drop in fee.
EXPERIENCE IS REQUIRED
To train in a CrossFit class or use our Train On Your Own service you must have at least 3 months of previous CrossFit experience.
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