Sunday, March 25th, 2018

PRE: Bench Press

5 x 10 @ 50-65%


WOD: 2 Rounds for time -

500m Row

30 Deadlifts (185/115)

25 Toes to Bar

20 Ring Dips

15 Box Jumps (30/24)


***404 MISSFITS @ 9AM***

4 Rounds -

10 Dumbbell Step Ups (20#)

15 Renegade Rows (20#)

50 Mountain Climbers


4 Rounds -

10 Dumbbell Thrusters (20#)

15 Tricep Dips

10 Kettlebell Sumo Deadlift High Pulls (35#)

20 Kettlebell Swings (35#)


*Finish with 8 x 200m Sprints



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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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