Tuesday, March 20th, 2018

SKILL: Pistols

6 Minute EMOM

5-10 Pistols*


*modify with Pistols onto a box, or Pistols off a box


WOD: For 15 Minutes, complete the following every 90 Seconds

5 Chest to Bar Pull-Ups

9 Box Jump Overs (24/20)

13 Push-Ups


*If a round is not completed in the time domain, take 90 Seconds off and begin at the beginning of the next round.


Spirit of the WOD - Scale the movement(s) or number of reps (but not by cutting more than 50% of reps) as necessary in order to complete the work in under 90 Seconds.


AFTER PARTY: LAX ball on chest & shoulders


***404 FOUNDATIONS CLASS @ 8:30PM***

12 Minute AMRAP

10 Power Cleans

10 Burpees

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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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