Author: Dan Visentin

CrossFit 416 Daily – Wednesday, March 7th

Skills and Drills

Inverted Skill Work


On the minute for 12 minutes

Minute 1: 8-10 Perfect Push-ups

Minute 2: 30 second Box Walks

Minute 3: 30 second Hollow Hold



On the minute for 12 minutes

Even: Pressing L-sit 30 seconds

Odd: 1 x Strict Handstand Push-up + 2 x Small Kip + 3 Big Kip



As many rounds as possible in 10 minutes of:

7 x Handstand Push-ups

14 x Pistol Squats

21 x Kettlebell Swings (72/53)

Physical Health is Mental Health

February 2018 Athlete of the Month: Mark Janz

I was born in Calgary but grew up in Newmarket, ON. I work as a Project Manager in the Canadian Nuclear industry. I’ve worked at both sites in Ontario and now work for a company that designs custom tooling for the refurbishment projects happening in the province.

I started Crossfit after being introduced by a friend to the main site WODs back in my university days. I think my first WOD ever was Fran which took me something like 25mins to finish. I think what really drew me to it is the variety of skills you develop. I don’t think I could ever go back to ‘GoodLife’ workouts after doing this for so long. It’s too boring.

When I was looking for a Crossfit gym back in early 2012 there were only three choices, I picked 416 based on geographical convenience really. I’m glad I did because I’ve never looked back. The gym has certainly come a long way since then. My first class ever was just Dan and I. I think he said my squat looked “decent” and we just kinda went from there. Watching the gym grow from the first location through to what it is now has been really impressive. Although, I miss having the back door at the first gym, we did way more 400m runs instead of 500m back then. I hate running.

My first muscle up at the first gym was certainly a high point. But lately I’d say the biggest breakthrough has been learning to run my own race instead of competing with the people around me. Being the last person to finish the first round of a 5 round workout isn’t something that I worry about anymore.

Getting ready for the Open is my focus now. I’ve finished in the same spot the last two years in row, I’m really hoping to do better this year.

If I could create a WOD, I would probably want a really long chipper workout. I hate sprints and HSPU, so both of those would be out. I think everyone should try the birthday WOD that Derya made for me this past year. If only to share in my suffering.

Janzy -31 min time cap

31 Cal Row,

18x Power Snatch (135lbs)

12x Ring MU

31x Cal Assault Bike

18x Hang Power Clean(135lbs)

12x Bar MU

 31x Burpee

18x Push Jerk(135lbs)

12x Chest to Bar PU

31 Cal Row

18x Front Squat(135lbs)

12x Ring Dips

31x Cal AB

18x Thursters(135lbs)

12x Toes to Bar

31x Burpee

18x Back Squat(135lbs)

12x Box Jumps Overs(30inch)

31 Cal Row

18x Deadlift(135lbs)

12x KB Swings(72lbs)

31 Cal AB

18x Glute Bridges(135lbs)

12x Wall Balls (25lbs)

31x Burpee

8x Bench Press (135lbs)

12x Ball Slams(50lbs)

My favourite memories of 416 are probably the team and members comps we’ve done over the years. It’s fun to go out and spend the day with some close friends and compete against like minded people, no matter where we finish.



2018 CrossFit Open @ 416

Things you should know about completing the Open at 416:

1)Every Friday we host Friday Night Lights from 6:30pm-9:30pm.  There are only 50 spots available each week to participate.  Sign-up is reserved for members who have registered for the CrossFit Open on .  Friday night 6:30pm class and Open Gym are Cancelled for the next 5 weeks.

2)Sign-up for FNL is open on Wednesday’s @ 12pm.

3)Heats will be created and emailed to all participants by 1pm on Friday.

4)If you are unable to reserve a spot in FNL or you want to retest the WOD, you may complete the workout in one of the following times and will need to ask a friendly CF416 member to judge you:

-Friday class times – We will complete the Open WOD each Friday as our class programming

-Saturday, Sunday, or Monday Open Gym

5)All scores must be submitted online by 5pm on Monday

6)All score validations will be completed by Monday at 8pm

7)Preference for FNL reservations will be given to people who are officially signed up for the CrossFit Open.

8)If you’re not participating, we encourage you to come and watch!


Good Luck!!!!


January 2018 Athlete of the Month: Laura Beckford

I grew up in the Boston area, but to most Canadians’ disappointment I don’t have a wicked thick Boston accent. My Dad lives in New Hampshire in the middle of nowhere, so I’m a little bit of a country bumpkin. Maybe like, 25% bumpkin. When I’m at home we ride dirt bikes, shoot guns, and feed our chickens sugar cookies. The other 75% of me loves living in the city and pretending to be cool by hanging out at hipster bars with arcade games in them.

I’ve been working as a Project Manager at a digital agency for the past 5 years. I spend my time leading a team of creatives and technologists that design and build things (mostly websites) for large companies.  Think “Mad Men”, but with the internet.

My grad school program involved a lot of traveling; we lived in France and China for 4 months each and most of my classmates were not from the States. I ended up moving to Toronto 2.5 years ago as an indirect result of that program and love it here!

I tried Crossfit because a former roommate of mine in Boston convinced me to check out her gym during a particularly snowy/boring winter. I never played a sport before, yeah I know what you’re thinking, “She looks like an elite Olympic athlete, there’s no way she didn’t play for a D1 University at least”. Believe it people. I would have been too intimidated to try Crossfit so I’m really glad I joined her.  

When I moved to Toronto I started working out at CF416 because it was the closest box to my office, and I was hoping to find a community as fun as the one I had in Boston. My first impression of it was that it was a little small and the group was kind of intimidating. The gym has evolved A LOT since then. The larger space was a game changer, and ever since we moved to it the vibe is more open and friendly. I feel like CF416 is way more social now, and members are very open about giving each other advice and support. I also love that there are two coaches for each class…we have some amazing coaches and their passion adds a lot to the atmosphere.

One of the first times I was really proud at CF416 was the day I got 30 unbroken doubleunders, those things are so frustrating. A more recent one was when I ran by first sub 8 minute mile at GRIT!

I just spent 3 weeks on vacation in Thailand in November, and then went home for Christmas so needless to say I have been eating and drinking a lot. Right now I’m focusing on losing that extra fluff and eating healthy. I really want to do well in this year’s lifestyle challenge, maybe even win. Watch out everyone!

If I were to create a WOD:

“Bieber Fever”

AMRAP: The length of 3 Bieber songs (coaches choice)

10 KB Swing

10 Power Clean

10 Bar over Burpee

Something that sticks in my mind as a great memory at CF416 was the day I walked in and there were soft boxes. I fell on a wooden box a long time ago and was scared to jump on them after that…I always felt stupid during WODs with box jumps. I did my first box jump in 2 years once we got the soft boxes.  Thanks for investing in those, Dan!

Generally, what I love about CF416 is that even when I show up grumpy after a crappy day, I never feel like that after the WOD. Thanks to everyone who encourages me, you guys are great!


CrossFit Open Prep Workshops

The open is upon us, this time of year brings out the best of competition, camaraderie, community, and fun at CrossFit 416! Whether you’re competing in the Open for the first time or are a seasoned vet looking to improve their standing fom previous years, we are here to help!

For the first time ever CF 416 will be hosting a series of four CrossFit Open Preparation Workshops to sharpen up your skills for the challenge of the 5 gruelling WOD’s, and help your 416 League team. Each workshop will cover specific Open related components


Here is a breakdown of the Workshops:

#1) Sunday January 28th: Expectations, Warm-up, strategy, and pacing

This workshop will help you set expectations for the Open, whether that is competitive or a battle against yourself. We will provide insight into what is required to properly warm-up for the demands of Open WOD’s. You will also be exposed to different ideas for developing a strategy for workouts based on fitness level, ability and personal goals. You will learn how to apply pacing in workouts so that you can remain working at a sustainable output in these challenging WOD’s. You will be challenged mentally and physically, and come away with a foundation for the remainder of the workshop series.


Sunday, Feburary 4th: Open Gymnastics – Toes to bar, kipping pull-ups, bar muscle ups and handstand push ups.

This workshop will focus on the technical components of common gymnastics movements found in the Open. We will review the basic foundations of these movements and then focus on efficiency and strategy while in a fatigued state. You will walk away from this workshop with an understanding of your ability with these movements and a game plan on how to improve leading up to the Open.


Sunday. February 11th: Barbell Cycling – Overhead Squats, Power Snatch, Snatch

High repetition barbell movements at moderate weights are a staple in the Open. Mindset, strategy, movement efficiency, and technical ability are crucial components that often determine the end result. This workshop will focus on technique and efficiency, in overhead squats, power snatches, and snatches. We will then challenge your ability to strategize and maintain the efficiency in a WOD.


Sunday. February 18th: Barbell Cycling – Front Squats, Power Clean, Clean, Shoulder to overhead.

Similar format to workshop #3, with front squats, power clean, clean, and shoulder to overhead


Sign up for the Workshops is available through WODIFY.

Workshop #1 is FREE for anyone to attend

Workshop Package – You can attend the remaining 3 workshops for $60

Single Workshops – If only 1 or 2 workshops peak your interest you can purchase them individually for our standard workshop price $25.

If you have any questions, email us


Rachel started CrossFit in the fall of 2012. Since that time she has completed her Level 1 and Level 2 CrossFit Certifications.

As an athlete and coach she hopes to help each individual optimize strength, performance, and improve mobility to prevent injury.

Rachel has also completed her Darby Training Systems Level 1/PA, CanFit Pro, CPR/First Aid and is currently working towards her Level 1 in Fascial Stretch Therapy (Stretch to Win).

416 League

We wanted to find a way to amp up the fun during the CrossFit Open and encourage camaraderie and gym spirit of CF416.

In the past, we realized, to a lot of people, The Open was considered to be just for “competitors.” It’s not! The Open is just another workout, and we want to use it as a chance to celebrate all the awesome people in our gym and our unique culture.

So here are the details:

We are introducing the CF416 League!  League is an members in-house competition during the CrossFit Open.  A draft will happen where team captains (already selected) will be given one CF 416 coach and 4-5 seasoned Open vets to start the building process for their team. To fill their rosters, captains need to recruit – and that’s where you come in. Be prepared for captains and team members to ask you to join their team (hold out for the best offer :P)

Team members will complete the Open WOD for the week, and team points will be tallied based on the criteria outlined below.



As always, we will hold our Friday Night Lights events every Friday during the Open.  We will have a maximum of 50 people each Friday participate, sign-up will open 48 hours before.  Aside from that you can be tested during any Friday class,  during any Open Gym time on Saturday or Sunday, or you may organize a time for testing on Monday.  Your job on your team is to complete the WOD (Rx or scaled)!



+1 Point – Attendance: every member of a team that completes an Open workout at CrossFit 416 each week earns one point. Maximum one point per athlete per workout. This goes for Rx AND Scaled competitors!

+1 Point – Top 3: every male AND female member who places among the Top 3 at 416 for each workout (Rx only) gets an extra point for their team.

+5 Points (team) – Spirit: The team with the most noise, pride, and PRESENCE each week will receive 5 bonus points.



To sign-up for CF416 League, stop by the front desk, put your name on the list and get your photo taken! The $15 registration fee will be used to reward teams with prizing along the way, and for the grand prize at the end of the competition to the entire winning team!

To register for the CrossFit Open, head to, and choose CrossFit 416 as your Affiliate.  There is a $25 charge to participate.  



We’ll have some random draws each week for prizes, including gear, supplements, and training packages. The top team will also earn a GRAND prize. Details released soon!


Our focus is on FUN. We want participation because it will make you fitter, happier and healthier!  We’re doing the Open workouts in class anyways, so if you’re training on Friday for the five weeks after Feb. 23, you’re going to do the workouts – so sign up! The in-house competition has both fitness and fun scoring opportunities, so don’t worry if you don’t consider yourself a competitor. If you can smile, you can do it.


To help you improve on your weaknesses, we will be hosting a series of four workshops leading up to the start of League.  Stay tuned for more info!