Monday, March 19th, 2018

STRENGTH: Snatches

5 x 5 Touch-and-Go Power Snatches + 3 Overhead Squats @ 40-60%


WOD: 'Nancy'

5 Rounds for time -

400m Run

15 Overhead Squats (95/65)


Spirit of the WOD - Choose an Overhead Squat weight which will allow for sets of 1-3 per round. The Runs should be fast, with relaxed shoulders.


AFTER PARTY: 2 x 30 Second Downward Dog/Cobra Stretch


***404 MISSFITS @ 10AM***

200m Run

20 Kettlebell Ground to Overhead (20#)

40 Kettlebell Swings (35#)

60 Overhead Plate Lunges (25#)

80 Double Unders

60 Burpees onto the Plate

40 Kettlebell Swings

20 Kettlebell Ground to Overhead

200m Run


***404 ENDURANCE WOD @ 6:30PM***

20 Minute EMOM

10/8 Calorie Row

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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 @

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