- Following 1.4K
- Followers 6.1K
- Engagement 2.54%
- Avg likes 101
- Avg comments 4
About 604 Athletics • CrossFit 604
604 Athletics • CrossFit 604 (@604_athletics) is a Gym/Physical Fitness Center creator on Instagram. The account has 6,092 followers and 1,061 published posts. Recent posts average 101 likes and 4 comments, an engagement rate of 2.54%.
604 Athletics • CrossFit 604 belongs to the nano tier, the band usually drawn between 1,000 and 10,000 followers. 604 Athletics • CrossFit 604 follows 1,411 accounts, so the audience is roughly 4.3 times the size of the list followed. 604 Athletics • CrossFit 604 is set up as an Instagram business account. Flinque files 604 Athletics • CrossFit 604 under a single category, Gym/Physical Fitness Center.
The Instagram bio for 604 Athletics • CrossFit 604 runs to 15 words. The latest activity Flinque has on record for 604 Athletics • CrossFit 604 dates from January 2026.
Story Highlights
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1,061 Posts
Of the 10 most recent posts shown for 604 Athletics • CrossFit 604, 5 are videos, 3 are carousels and 2 are single images. No single format accounts for most of them. 604 Athletics • CrossFit 604 has built a substantial archive of 1,061 posts. Against the audience, that is roughly 5.7 followers for each post published. 604 Athletics • CrossFit 604 also keeps 3 story highlights on the profile. All 10 carry captions, averaging 83 words each. The captions are written mainly in English. Words that recur across them include hyrox, workout, looking, coach and community. The captions tag #crossfit, #athleticambition, #community, #fitness and #strengthandconditioning.
This week’s programming is up:
Mon 19th Jan to Sun 25th Jan
One day behind schedule on this week’s post, so I hope you all enjoyed and survived the frosty air on the runs in today’s fun workout!
Tomorrow we continue our box squat cycle and Wed is Hyrox day with 3 rounds of running, body weight lunges and squats and burpees to plate.
Stay warm out there! See you at the gym this week!
An aptly named workout today and a repeat from last year.
Every minute on the minute:
3 deadlifts (135/95#)
2 hang power cleans
1 thruster
Every consecutive round add a thruster
How long can you hold on for?! Did you beat your score from last year?!
Good luck to all our evening classes tonight 🤙
604 Athletics is looking for a passionate coach to join our team... full-time or part-time.
We’re looking for someone who:
• Holds a valid CrossFit, Hyrox, or B.C. personal training certification
• Brings great energy, professionalism, and a desire to help our community get stronger
If this sounds like you, email your resume to.
We have over 80 people signed up to race at Hyrox Vancouver this weekend! Most people are tackling the race once, some are doing it twice and two people are doing it THREE times over this weekend!!
We wish you all the best of luck and can’t wait to see all of your hard work from these past few months pay off.
Go give it your best, have the best time and look out for the 604 community cheering in the crowd 🫶
12 min AMRAP
3 Shoulder to Overhead 155/105#
7 Pull Ups
3 Shoulder to Overhead
7 Burpees over bar
We are a few days in to Coach Katie’s programming takeover and we hit this workout yesterday. The day before we had a thruster complex and a bunch of hang cleans and pistols. Today we have a nasty Threshold EMOM for Hyrox.
What else could be coming?! 👀💀
Enjoy!
A special shout out to our members, Carly, Theresa and Dany whi took part in the Hyrox race in Mexico City this weekend! Hyrox races are tough enough as they are and they did it up at 2200m altitude!!
Carly and Theresa did exceptionally well coming 68th out of nearly 700 partners in the Double Open Women category and 1st in their age group (45-49)!! Incredible work ladies 👏👏
Here’s to the next one…
All eyes on Hyrox Vancouver, 39 days to go!!
There are many variations of the upper body vertical pull up. Those that are require a more strict strength and then those that utilise a kip which allow for a higher volume of reps to be achieved at a higher intensity during a workout. Here we have Coach Phil demonstrating a number of different types.
If we are unable to hang from the rig we can start with ring rows and from there we can build strength in the full movement by adding a band to the rig.
To add more intensity without hitting a wall we can do jumping pull ups on a box. This mimics a kipping action without risking any damage to our shoulders before we have the strength to kip at our own body weight.
Once we have built the strength for full body weight pull ups we can progress on to kipping pull ups and then even further to kipping chest to bar pull ups.
There are other exercises we can do to build strength in the pull up such as slow negatives from the top of the pull up and lat pull downs either with a band or cable machine.
If you’re ever bored or with the variation you’re at, always ask a coach for guidance on how to progress and keep things interesting.
A slightly scary workout today solely based on how many people I saw nearly puking by the end of it 🤢
5 rounds of 15 toes to bar, 15 overhead squats and then a max cal row in a 3 minute window with 3 minutes of rest after each round.
That big chunk of rest meant that you could push those higher volume sets and get close to red lining your row every single time which equaled 🤢🤢
Great work to everyone who came in today and got sea sick!
We’re looking forward to seeing your Halloween costumes tomorrow. Safe trick or treating out there tonight! 🎃
Vancouver will miss you —looking forward to following your next chapter. 💪
Check out part one on the Blonyx feed and follow for more stories of athletic ambition.
#crossfit #athleticambition #community #fitness #strengthandconditioning
604 Athletics • CrossFit 604's engagement
604 Athletics • CrossFit 604's engagement rate on Instagram is 2.54%, between 1% and 3%, or 1 to 3 likes and comments per 100 followers. On a typical post that comes to about 1 like or comment for every 39 followers. An average post collects 101 likes and 4 comments, close to 25 likes for each comment.
Engagement rate
2.54%
- Avg likes
- 101
- Avg comments
- 4
- Interactions : followers
- 1 : 39
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Frequently asked questions
These answers about 604 Athletics • CrossFit 604 are generated from the Instagram profile data Flinque holds for the account.
Who is 604 Athletics • CrossFit 604?
604 Athletics • CrossFit 604 (@604_athletics) is a Gym/Physical Fitness Center creator on Instagram. 604 Athletics • CrossFit 604 is set up as an Instagram business account. The Instagram bio for 604 Athletics • CrossFit 604 runs to 15 words.
How many followers does 604 Athletics • CrossFit 604 have?
604 Athletics • CrossFit 604 has 6,092 followers on Instagram (6.1K). 604 Athletics • CrossFit 604 follows 1,411 accounts, so the audience is roughly 4.3 times the size of the list followed. 604 Athletics • CrossFit 604 has built a substantial archive of 1,061 posts.
What is 604 Athletics • CrossFit 604's engagement rate?
604 Athletics • CrossFit 604's engagement rate on Instagram is 2.54%, between 1% and 3%, or 1 to 3 likes and comments per 100 followers. On a typical post that comes to about 1 like or comment for every 39 followers. An average post collects 101 likes and 4 comments, close to 25 likes for each comment.
What does 604 Athletics • CrossFit 604 post about on Instagram?
Flinque files 604 Athletics • CrossFit 604 under a single category, Gym/Physical Fitness Center. Of the 10 most recent posts shown for 604 Athletics • CrossFit 604, 5 are videos, 3 are carousels and 2 are single images. The 10 recent Instagram captions Flinque holds for 604 Athletics • CrossFit 604 repeatedly use the words hyrox, workout, looking, coach and community. 604 Athletics • CrossFit 604's captions carry hashtags such as #crossfit, #athleticambition and #community. 604 Athletics • CrossFit 604 writes those captions mainly in English. 604 Athletics • CrossFit 604 keeps 3 story highlights, which open with a free Flinque account.
How do I contact 604 Athletics • CrossFit 604 for a collaboration?
604 Athletics • CrossFit 604's contact details are not published on Flinque's public profile. The Instagram bio links to 4 external sites, and a free Flinque account opens those links. The account is registered as an Instagram business account. Brands with a free Flinque account can shortlist 604 Athletics • CrossFit 604 and use Flinque's outreach tools wherever a contact route is on file.
Links
604 Athletics • CrossFit 604's own Instagram profile is the one outbound link Flinque publishes for the account, and the 4 bio links open after signing up.
Public profile data sourced from Instagram. Flinque is not affiliated with 604 Athletics • CrossFit 604.