Monday, March 26th, 2018

CrossFit 404 Social | Midtown Bowl: Thursday, 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: Front Squats

10 @ 40%

8 @ 50%

3 x 5 @ 60%


WOD: 'Volatile'

15 Minute AMRAP

100 Double Unders

10 Power Cleans (185/135)

75 Double Unders

8 Power Cleans (225/155)

50 Double Unders

6 Power Cleans (255/175)


Spirit of the WOD - The first Power Clean weight should be moderately heavy, but achievable for sets of several touch-and-go reps at a time. Steadily increase weight throughout the workout until you will be challenged to complete reps; paying attention to moving weight and form over speed.


AFTER PARTY: Rollout Quads and Calves


***404 MISSFITS @ 10AM***

3 Rounds -

400m Run

25 Wall Balls (14#)

8 Ring Dips

20 Toes to Bar


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

24 Minute E2MOM

12 Kettlebell Swings

200m Run


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