Tuesday, March 27th, 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!


SKILL: Agility Work

Speed Ladder Drills

WOD: 'Barbara'

5 Rounds of the following -

20 Pull-Ups

30 Push-Ups

40 Abmat Sit-Ups

50 Air Squats

*Rest 3 Minutes between rounds


Spirit of the WOD - Choose to scale the reps in this workout as necessary by either doing 3-4 rounds, or by sticking to a consistent number of reps below the prescribed rep count each round.


AFTER PARTY: 400m Cooldown Walk


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

12 MINUTE AMRAP

10 Push Jerks

30 Double Unders

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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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