Thursday, March 22nd, 2018


PRE: Open Prep

Spend 5 Minutes w/ LAX ball or roller on lower body

1000m Row

Spend 5 Minutes w/ LAX ball or roller on upper body

800m Run

2 Rounds for quality -

10 Side Lunges

10 Slow Mountain Climbers

Finish with 5 Minutes of Speed Ladder drills + 3 Shuttle Sprints


WOD: 10 Minute AMRAP

15 Abmat Sit-Ups

10 Dumbbell Snatches (50/35)

5 Burpees over Dumbell


Spirit of the WOD - Choose intensity for the workout based on intention of completing 18.5 tomorrow.


AFTER PARTY: 20 Scorpions

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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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