Wednesday, March 21st, 2018


STRENGTH: Strict Press

5 x 5 @ 70%


WOD: 'Ice Cream Sandwich'

50 Wall Balls (20/14)

Then, 5 Rounds of the following -

10 Clean & Jerks (95/65)

40 Double Unders

Finish with 50 Wall Balls (20/14)


Spirit of the WOD - The Wall Balls should be challenging to complete in 2-3 sets each round. Choose a Clean & Jerk weight for which each round can be completed at a quick, unbroken-like, pace.


AFTER PARTY: Foam Roll Calves


***404 MISSFITS @ 10AM***

Partner workout*

100 Box Jumps (20")

100 Push-Ups

100 Kettlebell Swings (35#)

100 Kettlebell Sumo Deadlift High Pulls (35#)


*One partner completes a 200m Run while the other is completing reps


***404 ENDURANCE WOD @ 6:30PM***

4, 3, 2, 1, 2, 3, 4 Minute efforts

*Rest 90 Seconds between efforts

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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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