Tuesday, March 13th, 2018

SKILL: Handstand Push-Ups

8 Minute EMOM

3-8 HSPU's*

*Modify with 3-8 Seated Dumbbell Presses


WOD: "Jack"

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.


20 Minute AMRAP

10 Push Press (115/75)

10 Kettlebell Swings (55/35)

10 Box Jumps (24/20)


Spirit of the WOD - Given the time domain, plan to make transition time consistent, yet measured between movements. Ensure that at least the in the first 4-6 rounds, every movement can be performed unbroken. 


AFTER PARTY: Barbell Leg Rollout


***404 FOUNDATIONS CLASS @ 8:30PM***

3, 3, 6, 6, 9, 9, etc. of the following - 

Kettlebell Swings 

Handstand Push-Ups

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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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