Thursday, March 15th, 2018

STRENGTH: Strict Press

5 x 5 @ 65%


Then, 2 Rounds for quality -

10 Side Lunges

10 Mountain Climbers

Finish with Speed Ladder drills


WOD: 

1000m Row

10 Suicide Sprints

40 Ring Rows


Spirit of the WOD - Prepare your body and mind for the Oepn workout tomorrow. If working out tomorrow, use today to make your body feel better! Otherwise, push all three movements.


***404 FOUNDATIONS CLASS @ 8:30PM***

5 Rounds for time -

5 Muscle-Ups (or Dips)

15 Wall Balls

20 Abmat Sit-Ups

Recent Posts

See All

Monday, July 1st, 2019

WOD: 'Falcon' 800m Run 50 Box Jumps (24/20) 50 Kettlebell Swings (55/35) 100 Double Unders 400m Suitcase Carry (55/35) 50 Kettlebell Push Press (55/35) (25 per arm) 100 Double Unders 400m Suitcase Car

Thursday, March 29th, 2018

CrossFit 404 Social | Midtown Bowl: Tonight, March 29th at 7:30pm Come join us for some old school bowling as CrossFit 404 takes our competitive edge out to the lanes! ***No Foundations Class this eve

Wednesday, March 27th, 2018

CrossFit 404 Social | Midtown Bowl: Tomorrow, March 29th at 7:30pm Come join us for some old school bowling as CrossFit 404 takes our competitive edge out to the lanes! STRENGTH: Strict Press 5 x 5 @

About 404       Pricing       Schedule       Getting Started       Contact       WOD       Member Portal

LINKS

© 2017 Crossfit404

INFO

GYM HOURS

Mon  5:30a–8:30p

Tues  5:30a–9:30p

Wed   5:30a–9:30p

Thurs  5:30a–9:30p

Fri  5:30a–7:30p

Sat  8a–1p

Sun  9a–11p, 5p-6p

QUICK CONTACT