Author: Dan Visentin

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!

2018 Open Prep Cycle!

Welcome to the CF 416 2018 Open Prep Cycle!


Over the next two months our main goal will be to prepare you mentally and physically for the 5-week pain cave beginning on February 22. If you’re unfamiliar with The Open it is a worldwide competition that consists of 5 workouts in 5 weeks. A fitness challenge of CrossFitters from all around the world going head to head for a chance at a spot at Regionals and in turn the CrossFit Games. Most importantly it is a test against yourself and chance to support your CF 416 family. Our goals include: increasing mental toughness, familiarizing you with open specific movements, and increase physiological adaptation for Open style rep schemes.


Open prep during the next 8 weeks will include the following:


  • Barbell Cycling – developing your ability to efficiently cycle through high-rep Olympic Lifting. Traditionally we train these lifts for maximal weight/technical focus, we will now spend time on developing endurance in these movements. All variations of Snatch and Clean & Jerk will be seen throughout the 8 weeks
  • Gymnastic Skill/Volume Training – Looking back on the gymnastic movements seen in the open, we will have dedicated days improving proficiency and efficiency of these movements such as Chest-to-bar, Toes-to-bar, Bar Muscle Ups, Handstand Push Ups, Ring Muscle ups
  • Endurance/Pacing/GPP: Simple on paper, but your ability to work just below what is known as your lactate threshold will give you a critical advantage in CrossFit style workouts. This is a skill that needs to be trained, and a feeling that needs to be experienced in order to improve it.  If you’ve ever gone out of the gate to hot on a workout and struggled the rest of the way, you understand why this skill is important.
  • 11.1-17.5 – Prepare to see Open workout from the last 7 years. Not only will completing these again help us prepare for this years open but also provides an opportunity to compare past results or create new benchmarks!
  • Absolute Strength Maintenance –All our strength work completed throughout the year leads up to the beginning of our season. So consider this our “in season training”, we are not looking to make strength gains, but to maintain all of our hard-earned gains from the entire year


Schedule and daily breakdown


Monday – Barbell Skill/Strength + WOD

Tuesday – Barbell Skill/Strength + WOD

Wednesday – Gymnastic Skill/Volume Training + WOD

Thursday – Endurance/Pacing/GPP

Friday – Barbell Skill/Strength + WOD

Saturday – Partner WOD Sunday – Barbell Skill/Strength + WOD


Our coaching team is extremely excited to coach you guys through the next 8 weeks. Time to get a little competitive, dial in our nutrition, prioritize recovery and get our mindset right. But of course – let’s have a sh*tload of fun. See you in class!


-Coach Koo

Do You Have A New Year Resolution? We Do!

We asked some of the CF 416 coaches if they have any resolutions for 2018.  Check out their answers below.
Make sure you keep them accountable this year!
CF416 - 78


In 2018 I plan to meditate every single day!


My goal is to complete the Rx+ workouts without scaling weight or reps!


It’s been a lifelong dream to compete in a hotdog eating contest..joking.  In 2018 I will walk 20m non-stop in a handstand!



I’m going to develop the strength and skill to perform a human flag!


Strict Handstand Push-ups – I’m coming for you!


In 2018, my goal is to write in my journal every day!  I also plan to visit an art gallery once per month!

Have you set your goals for 2018?  Who is going to keep you accountable?  Let us help you.  Book a goal setting session with your favourite coach today!

Movement Tune-up

Tired of doing double taps instead of double-unders?  Book a Movement Tune-Up!  Want to get a muscle-up?  Book a Movement Tune-Up!  Want to work on your handstands?  Book a Movement Tune-Up!

What is a movement tune-up?  A movement tune-up is a 1:1 session with a Coach to work on any movement you would like or struggle with.

Some suggestions: Muscle-up, Double Unders, Handstands, Pull-ups (Strict progressions/Kipping/Butterfly), Olympic Lifts , Rope Climb , Rowing, Running etc..

We are offering 3 sessions for the price of 2.  Complete 3 x 30min sessions with your favourite coach.   Your coach will identify your weakness, then develop and guide you through a plan to crush your goal.

3 x 30 min sessions for $100

Book your sessions now!

December 2017 Athlete of the Month: Jed Perez

I was born and raised in the Philippines. My family and I moved to Canada in May of 2000. I then moved to Waterloo to pursue my studies in Biology and Psychology.  I realized after doing my undergrad that I enjoy interacting and helping people in need, which is why I got into nursing. After getting some experience in different areas of healthcare, I decided that I would want to work in a fast-paced, high adrenaline environment. I currently work in a very busy emergency/trauma department in downtown Toronto as a Registered Nurse.

Crossfit was something a friend recommended to me few years ago. I was always skeptical and for the most part nervous about these new waves of physical fitness and workouts. After a long and careful consideration, I decided I would like to try something new. I started doing drop-ins in a CrossFit gym in Brampton where my parents live in the fall of 2013 and later settled in a CrossFit gym in downtown Mississauga.

Nearly a year into my regular membership at Square One CrossFit, I met my partner Ralph and we adopted our first fur baby Charlie.  It was a challenge co-parenting an innocent cute little yorkie while living in 2 separate homes, so Ralph and I decided to move in together in King West. I wanted to continue my CrossFit journey and after checking out different CrossFit gyms in the city, I chose CF416.  I had heard good things about the gym from other CrossFitters, particularly in regards to the coaching style and programming. I remember doing a drop-in at the old gym with Ralph before it closed down. I thought I needed to look for another gym, only to find out that the gym was relocating at the other side of the building.

My first impression of the gym was that everyone was strong and seasoned athletes. I worried that I would not fit in and I would just have to get used to the machines at Goodlife. I would often compare myself to other guys and ended up having unrealistic fitness goals. I thought the heavier the weights I use in the WODS, the better the outcomes. That has all changed throughout time. After being coached under the watchful eyes of the fabulous team at CF416, I have gained much more confidence and performed better in the workouts. I learned to focus on myself and not get into the hype of being ‘the best’ in the class. I learned that you are allowed to have good days and off days at the gym. I learned to put importance on recovery and rest days, and to indulge in moderation. I learned that with practice and knowledge application, I am able to utilize my strengths and turn my weaknesses around.

Any time I hit a PR or finish a WOD successfully is a proud moment for me. I believe in positive reinforcement. Treating a small 1-5 pound PR as an accomplishment goes a long way to achieve my personal goals.  As a result, I am in better shape than I was 10 years ago. I have more energy, I feel good, and I owe these to CF416. Every time I come to class I always tell myself that I am doing something many people are afraid to do or would not even dare try. I get into this mindset to get through each workout and often surprise myself with how well I did afterwards.

I am currently working on putting more gym time to practice various bar and gymnastics skills. I want to sharpen my techniques in weightlifting so I can perform better and lift heavier. I would also like to work on some strongman movements. It is still an unfamiliar territory and a work in progress. The one thing I am doing differently lately and would like to do more of is joining other members for a post WOD workout. I get inspired watching members stay afterwards and do a ‘mini-WOD.’ So if you see me (usually at noon) and would like to put in extra work, do not hesitate to ask (nothing too crazy tho).

If I had to create my own WOD for the class it would be:


AMRAP x 15min

6 Squat Cleans (135/95)

9 Hand Release Push Ups

12 Box Jump Overs (24/20)

Aside from the little victories I have had at CF416, my favourite part of this gym is the people. I have had the pleasure of getting to know a number of its members and am proud to call them friends. I can honestly say that I am grateful to be in the presence of CrossFitters from different walks of life and diverse backgrounds. I would like to thank the coaches and members for your encouragement and ongoing support. There is nothing like a good camaraderie during a tough WOD and going for mimosas afterwards (PS I love brunch).


November 2017 Athlete of the Month: Keren Kurtz

I was born and raised here in Toronto, and work as a Digital Artist artist on feature films and television.

Back in 2013 when my bootcamp gym was closing down, a friend mentioned a crossfit gym that she would walk past often (CF416 specifically), which was very close to my home. So I became immediately interested in trying something new, and signed up for the elements classes. My goal was to find classes that would kick my ass. I found that here and never looked back.

From Day One, I was very impressed with the coaching. I felt very comfortable and welcomed and I was pushed to my limits, while being shown good form, in every single class. Not only did I find a great place to workout, I also found a community, some great friendships and inspiring motivation.

I’ve had several proud moments at CF416. One being hitting a PR of 215 in my back squat. That being my favorite lift, I was devastated when I hurt my knee a year ago in a bike accident. I’m now almost completely recovered from it, and am trying to work my way back up there. A more recent proud moment is when Dan asked me to be athlete of the month. It really is a great honour!

Something else I love about CF416 is everything else they have to offer, aside from simply being a box with regular classes. For example, Grit class (or Endurance, last summer) is something I’ve been taking full advantage of to become better at running. Running is something that I’ve always dreaded, but the classes have allowed me to find enjoyment as I’ve improved. It is something I will continue working on through the winter, and in turn I expect it will continue to show improvement in my WOD’s.

If I were to create a WOD it would be called “Keren With An E”, and it would consist of:

5 rounds:

30 wallballs

20 box jumps

10 back squats 135/95

(I do love lower body workouts)

One of my favorite memories is when my team won the Crossfit Comp 2 years ago. It was great knowing that I made some contribution to that achievement, and made me feel super strong!

Thank you to the fantastic coaches for keeping my motivation high to continue coming to class regularly, and to the wonderful people I’ve met in these past 4 years and change.