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 @ 75%


WOD: 12 Minute E3MOM

Every three Minutes, complete the following -

400m Run

Max Rep Power Snatch (95/65)


Spirit of the WOD - Runs should be completed in two Minutes or less; modify the distance as needed. Choose a Power Snatch weight in which multiple reps can be completed at a time.


AFTER PARTY: 3 x 10 Ring Dips


***404 MISSFITS @ 10AM***

50 Calorie Row

50 Jumping Pull-Ups

50 Dumbbell Revers Rows (20#)

50 Burpees

50 Front Squats (20#)


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

3 Rounds -

1000m Run

*Rest three Minutes between rounds


***404 BARELL SKILLS & STRENGTH @ 8:30PM***

5 x 5 Thrusters, then...

20 Minute E2MOM

3 Squat Clean Thrusters

Finish with 20 Back Extensions

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Tues  5:30a–9:30p

Wed   5:30a–9:30p

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Fri  5:30a–7:30p

Sat  8a–1p

Sun  9a–11p, 5p-6p

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