Athlete of the Month

August 2017 Athlete of the Month: Levi McCulloch

I grew up in the sweeping metropolis of Shubenacadie Nova Scotia which is famous for not very much. However we do have a wildlife park, tidal bore river rafting and lots of dairy farms. For the past 7 years I’ve worked as a Software Developer at Porter Airlines, but will soon be leaving to live in New York City and taking up a new opportunity at Amazon.  It’s bittersweet because I love this city (and this box), but I’ll be back ….this place has become home to me.

Before CrossFit I was basically dicking around with dumbbells in the condo gym. I decided to take the intro classes at Crossfit 416 with the objective of getting comfortable with a barbell. I’m obviously still not comfortable because I haven’t left. 😉 In reality the programing and community keep me way more motivated then I could be at a traditional gym. Coming to CrossFit has become a core part of my day. When 416 first opened on Queen’s Quay I noticed it on my walk to work. I always thought to myself “I should check that place out” and eventually I did.

I actually have an accurate record of my first impression at 416…. Well more my first impression of the WOD. I was pretty religious about writing in my book until the we got wodify, this was my first entry after my first regular class.

My proudest moment at 416 had to be breaking 200 lbs on my clean was super important to me at the time. That number seems light now, which I guess makes it even more memorable. I remember that was about the time other members would compliment my form as it was starting to resemble something graceful sometimes. Right now, I’m close, I’m so close to reaching crossfitter puberty getting a ring muscle up. I almost don’t want to admit that’s what I’m working on because I crack under pressure and do worse when people are watching. It’s hard being tall, or at least that’s the excuse I make for everything in crossfit that doesn’t include a rower.

So..if given the chance, this is what I would program for the class:

“Short (wo)man’s Hell”

For Time

Row 500 m

Double Unders – One for every second in your split time

(eg: 1:30 split = 90 reps, 2:00 split= 120 reps)

Row 500m

Burpees  (One for every second in your split time)

After being at 416 for long time my best memory(and I genuinely enjoy making others smile) was the time I told the entire class about my vivid Coach Andrew dream. (No…. not that kind of dream!). In this dream I was visiting the dentist, and after I got into the chair the lady there told me my regular dental hygienist was sick and a someone else was filling in for her. Next thing I know Andrew is standing over me with a face mask and sharp instruments in hand. He’s shouting “WHAT THE F*CK IS THIS? You aren’t even flossing here! … Listen up everyone, this man’s mouth is disgusting”.

 I am moving, it’s bitter sweet. CrossFit has been a big part of my life these past 4 years, butI’m looking forward to dropping in when I’m back in Toronto to visit.
I’m honored to be the athlete of the month!

July 2017 Athlete of the Month: Regan Bradford

I was born and raised in southwest Saskatchewan just outside a town called Lancer,  population 75 (I even checked the 2001 census) on my family grain farm.  Yes,  I’m a prairie boy and every year we grow a variety of green lentils, canola, wheat, barley and rye which is then sold and shipped away to feed everyone!  My grandfather while he was alive and my father had pilots licenses and flew recreationally which lead me to pursue my career as a pilot.  In high school I spent my spares in high school getting my private pilots licence and after graduating high school went straight into commercial flight school in Saskatoon.   My early 20’s were spent flying float and ski planes,  cargo planes and small commuter type aircraft in Saskatchewan’s north.  I moved to Toronto two years ago to fly for a travel airline called Air Transat currently as an A330 First Officer.   My routes are primarily southern destinations in the winter and Europe during the summer months – I wont explain my random schedule however if I’m not at CF at Noon or 4:30 or if you look up and see rainbow contrails –  I’m working 🏳️‍🌈

I’ve always enjoyed being active –  I spent my time playing hockey in the winter, and competed in track and field throughout high school –  now that I’m old I much prefer sangria, patios,  boys and carbs after CrossFit or beach volleyball.   

When I moved back from my rotation in northern Saskatchewan to Saskatoon I joined Motion Fitness ( basically Saskatchewans GoodLife ) and started my progression in fitness. I’ve always been active, I enjoyed movement and team sports but finding any kind of dedication to bicep curls and calf raises was a big challenge for me.   CrossFit came to me via an ex boyfriend actually – I was very bored with my routine at my regular gym and wanted a new challenge.  I started with CrossFit BRIO in Saskatoon.   I actually went digging and found my CF Journal from when I started.   

My first impression of CrossFit was unfortunately very negative and highly uneducated with presumptions of what this new fitness “trend” was –  my impression has now since drastically changed.     Im the first to recommended trying CrossFit to anyone asking for suggestions in improving their own fitness.   I think CrossFit is hands down the best avenue for anyone wanting to improve their fitness.  I can’t stress enough,   ANYONE can do CrossFit –  Don’t be intimidated – Don’t compare your chapter one to someones chapter four –  You willy quickly learn that respect here is earned by hard work, determination and resilience – all things that are can’t be reflected on the leaderboard.   


My CF totals on July 10/ 2014 : BS – 225 ; Deadlift – 305 ; Press – 135 and my first workout was fifteen thrusters (65#) and fifteen box jumps for three rounds.   

I definitely found the challenge I was looking for.   I’ve been doing CrossFit now a few years and I’m still getting my a$$ kicked on a daily basis –  the workouts continue to get harder and more challenging and we always seem to come back willing the next day for more.    Personally I don’t see an end in sight.   

When I applied for my job here in Toronto I wanted to make sure I found a CF gym I could go to living downtown –  at the time it was

 just a different CrossFitgym that made me miss my old gym.   After months of training with work and slowly getting settled into my new life in Toronto I was able to really commit to getting back into fitness which is when CF416 really started to grow on me.  You could say location got me to CF416 however the people – coaches and members, the programming and constant positive reinforcement are keeping me committed to coming back day after day.   Even if it was the loneliest, dreariest day in the middle of winter here in the city there was always a big smile from so many people that shared the same fitness dedication I do.  I’m sure it’s the same at other gyms but I’m part of the CF416 crew and I wear it with pride.

I don’t really have a specific moment at CF416 that shines any brighter then the rest –   It might sound cliche but any improvement even if it’s one pound or more rep should be recognized as an achievement.   I mean we all have our good days and bad days but overall I think any improvement whether it’s my improvement or the person beside improving – I think that’s the best!

I’m just working on trying to keep up with the boys and girls killing it at our gym .  Somedays I think my effort is pretty alright and by day’s end many people have blown my efforts right out to left field – See I totally learned a football term now,  left field , thanks RX+ class!  

My perfect class would look like the following:

Music:  Anything Cher, Lady Gaga or Fifth Harmony 

Attire:   Guys- Shirtless ; Ladies – High Pony Tails 

WOD:   Whatever’s on the whiteboard 

Coach:  Dan.    Solely so he is forced to put up with my music selection.  

*Also can we get confetti cannons or something to start the WOD*

My favourite memory so far at CF416 is when Rich Froning and the CF2016 Invitational Athletes decided to hang out with us, and my least favourite walking into the noon class one regular day and meeting Jaylene for the first time while she’s stretching her groin saying ” what is your problem.. I’m stretching %# #%*+*%?!”   😷😷😷😷

Thanks for the recognition as being July’s athlete of the month –  means a lot.

June 2017 Athlete of the Month: Machteld Gamble

May’s athlete of the month is Machteld Gamble! Known to most members as simply “Mac”, Mac recently gave birth to her second son, Hudson. We would like to congratulate you and your family, and we hope you are all doing well and enjoying life together.

You were in the gym with your fellow nooners quite late into your last trimester. We want to giv
e you the opportunity to share some of your experiences of exercising while pregnant, but first of all, tell us a little bit about yourself—where are you from, what do you do outside of the time you spend here—work, hobbies, fun facts, etc. anything goes! The more the better! What would you like people to know about you?

Born and raised in Mississauga, but my parents moved here from Belgium just before I was born, hence the European name Machteld. I am the youngest of 3 children with 2 older brothers.

Most of my days prior to maternity leave were spent working as a pharmaceutical sales rep, taking care of Logan (now Logan and Hudson), my boxer Gryphon and spending the few moments left in a day with my husband Brett. Weekends included trying to spend some quality time with friends, summer concerts, patios etc.

As mentioned earlier, you worked out until a few weeks before giving birth. How did you manage to continue doing this? What were the biggest challenges?

– With my first pregnancy I worked out until I was 39 weeks.  With this pregnancy I was actually still in the gym Wednesday and Hudson was born Saturday.  I guess it’s really all about commitment.  Commitment I have made to myself to continue to stay fit and healthy to ultimately be able to keep up with my boys in the future.  I know I have to take 6 weeks off after birth so I figure the longer I work out in the pregnancy means the less time off overall.

The way I managed to do this was simple, if it feels good – keep going, if something hurts, doesn’t feel right or is too exhausting gear it back.  I figured near the end it was better to be moving even if that meant scaling all the movements vs not moving at all. I also knew I was preparing my body for one of the hardest WODs of my life when delivering a baby.  The strength and endurance definitely comes in handy!

Did you also continue to work out while you were pregnant with your first son, Logan? Were there any noticeable differences this time around? Did you feel significant differences within your body in terms of ability, recovery, energy levels, etc.?

– Yes absolutely this time around was very different.  Like I mentioned above I worked out pretty late into both pregnancies
which contrary to what a lot of people would think, coming to the gym made me feel better.  All the aches and pains seemed to disappear after being at the gym. It’s like it reminded my body what it is capable of.

This pregnancy I felt a lot more exhausted simply due to the fact that there was less time to relax and put my feet up once I was home.  Coming home after work to a toddler can be quite demanding and some days felt like second workout.

Unfortunately, the topic of exercising while pregnant remains shrouded in misinformation and misunderstanding. Did you encounter any hesitancy or resistance from loved ones or medical professionals for continuing to exercise as late into your pregnancy as you did?

– Most of my friends and family know the level of commitment I have to crossfit and my health, so it didn’t surprise them that I wanted to continue to workout through the pregnancies.  However I did sometimes post pictures on social media and I would often get asked if it was safe, or if I was nervous I would harm the baby.  To these questions I would simply responded that I was cleared to workout as long as I felt good by my doctor and it would be harder on my body to stop working out instead of continuing. A happy and healthy mom creates a happy and healthy baby,

Tell us a little bit about your fitness history. What were you doing before you joined CrossFit 416?

– Before I joined Crossfit 416, I lived out in Mississauga and worked in an office.  I was fortunate enough that another gentleman working in the office was passionate about Crossfit (He know runs his own gym in Saskatchewan) and he would put together workouts for us.  Obviously equipment was a limiting factor however it was enough to get me hooked.  As soon as I moved to Toronto I knew I had to keep up with Crossfit and quickly found myself at 416.

What do you love most about being a part of the community here at CrossFit 416. What keeps you motivated and coming back to the gym on a daily basis?

– The people and the coaches hands down.  As I type this I have not been to the gym in about 2 weeks and I can’t begin to describe how much I miss the place, the people, the workouts, the coaches. It’s such a friendly inviting amazing group of people that you look forward to seeing on a daily basis.

If you could go back to your first ever CrossFit class and give yourself some advice based on what you know and understand now, what would it be?

– Go slow, and don’t focus on the weight but more so perfecting the movement before starting to think about adding weight.  Crossfit members are naturally very competitive people who like to compete with themselves.  Sometimes we get focused on the numbers instead of perfecting the movements.  The coaches have done a fantastic job at reminding us of this and keeping the weight in perspective.

What is the thing you’re most proud of accomplishing in life thus far?

– My 2 beautiful boys would definitely have to be my greatest accomplishments.  Seeing them grow and develop everyday is so rewarding.  Every time they learn something new you can’t help but be so proud.

Who or what inspires you on a personal level?

– Again as cliché as this sounds my sons inspire me.  I am outnumbered in the household, husband, 2 boys and my dog is a boy.  I know that I have to stay in top shape to keep up with them as they grow up.  I want that, I want them to look at their mom as someone who can play sports and keep up with them.  It motivates me every day.

Coach Robyn recently wrote a great article on organizing your kitchen and fridge. What are three things that can always be found in your fridge?

– I am proud to say that my fridge is filled with a lot of produce (as a family we love salads and eat them with dinner every day), we also have a lot of fruit as well – Logan is addicted to berries, grapes and peaches so never a shortage there.  We also have a lot of condiments – chili oils, hot sauce, mustard etc.  Finally you will always find almond milk and chocolate milk in my fridge – this is usually incorporated into a protein shake after workouts!

What is your favourite cheat meal/food?

– I would have to say Pizza!! However I prefer to make my own pizza at home that way I know exactly what is going into the sauce etc.  We also load the pizza with veggies.  The only room for improvement would be in the dough, I’m waiting on a cauliflower dough recipe to try that out!

What was the strangest craving or food combination you discovered/craved throughout your pregnancy?

– With Logan it was cereal at 4am – Honey Nut Cheerios or Frosted Flakes.  Healthy I know.  With Hudson I couldn’t consume enough chocolate milk, it was actually crazy and some days slightly alarming the amount of chocolate milk I would crave.  Strange thing is the cravings literally stop as soon as the babies arrive.

Tell us something about yourself no one might ever guess about you.

– I am an equestrian at heart.  I rode horses for about 22 years and competed a lot all summer for 10 years.  I owned 2 of my own horses and this was quite a commitment, riding them every day and taking care of them – all while going to University and completing an undergrad degree in Animal biology and master degree in Toxicology. Time management was the biggest factor.  I feel like this set me up for success when it comes to finding time for those things really important to me – Like Crossfit with 2 kids.  If you really want something you will figure out how to make it work! Hopefully this means you will be seeing me back in the gym soon, with Hudson in tow!

April 2017 Athlete of the Month – Joe Vukovic

First of all, tell us a little bit about yourself—where are you from, what do you do outside of the time you spend here—work, hobbies, fun facts, etc. anything goes! The more the better! What would you like people to know about you?

I was born and raised in Ottawa, the beautiful capital city of our Nation. I moved to Toronto in 2012 to complete a B.comm in Retail Operations Management. I currently work for TJX Canada the parent company of Marshalls, Winners, and Homesense as an Allocation Analyst. I started with the company back in May of 2016.

Fun Fact: When I lived in Ottawa I was a part of the Ottawa Croatian Folklore group for 13 years. I used to play different instruments and had taught beginner and intermediate students in the organization. The group would frequently travel across the GTA, USA, and Quebec to perform in different international festivals.


Tell us a little bit about your fitness history. What were you doing before you joined CrossFit 416? How did you find out about us? How was your first class here? How long have you been coming here? What has been the biggest factor in keeping you hooked at CF 416?

Before I started Crossfit I played soccer most of my life getting up to Men’s Competitively Level One. I was always one of the fullbacks on the team because of the height I had. I started my official Crossfit career at NCR Crossfit in Ottawa, but I was introduced to the sport during my University days by another fellow 416 member, Igor Mnich. I’ve been with CF416 since May 2016. What drives me to Crossfit is the sense of community you share with all members.


If you could go back to that first class and give yourself some advice based on what you know and understand now, what would it be?

Pace, pace, pace. Know your strengths and weakness and know when to push and when to scale back in a workout.


What is your favourite movement in CrossFit? Why?

The Snatch. It’s a thing of beauty. Pick up some heavy weight and drop your ass to the ground and drive up like a rock star.


Aaaand your least favourite movement and why?

The Deadlift. I find that with a low weight and high reps my form goes to shit. And having long levers doesn’t really help with proper positioning.


If we could create a Hero WOD named “Joe”, what would it be? Movements, rep schemes, rounds, length of time, etc. all variables are yours to unleash your programming creativity here!

21-18-15-12-9-6-3 – Row for cals and wall balls. Similar to 14.5


List three things that can almost always be found in your fridge.

Greek yogurt, Egg whites, All natural peanut butter.


What is the thing you’re most proud of accomplishing in your life thus far?

Creating a new life in Toronto.


Who or what inspires you on a personal level?
My mom.


You just came back from a vacation. We hope you enjoyed it. What is the favourite place you’ve travelled to? Why? Where are you planning on going next?

Costa Rica, I went with 12 friends from University and by far this trip was the best experience I’ve had abroad. Next trip is to Vietnam in September or October.


How do you like your toast? (The more detail the better—think specific bread, butter, condiments/toppings, shade of colouring, etc. haha)
Toasted on level 3. Lots of butter and strawberry jam.


Tell us something about yourself no one might ever guess about you.

I love to dance and cook.


If you had to pick a song as a walkout theme, what would it be?

M.O.P. – Ante Up Remix ft. Busta Rhymes, Teflon, Remy Martin


What is your most embarrassing childhood/teenage infatuation/trend/fad, etc. that you wholeheartedly prescribed to (favourite bands, fashion styles, haircuts, accessories, etc.)?

White belt and a white pair of aldo dress shoes. Bougee AF.

March 2017 Athlete of the Month: Jax Mattioli

First of all, tell us a little bit about yourself—where are you from, what do you do outside of the time you spend here, hobbies, fun facts, etc. anything goes! The more the better! What would you like people to know about you?

I grew up in Dundas, Ontario and still consider myself to be a small-town girl living in the city. I am fortunate to be able to spend most weekends at the cottage on Georgian Bay to keep me balanced with the chaos of city life. I love a new challenge, and spending time outdoors – I generally look for new sports to try, but prefer team/social sports to individual. I also love checking out the local dining scene in whichever city I am in, and love finding the hidden gems. I literally have a notepad in my iPhone with a list full of my favourite restaurants and those I still want to try across North America. Otherwise, you can find me playing ball on the beach with our dog Oban, Sailing or Cycling.

Life is extra busy right now as I am counting down the days (and $$$ L) until my wedding, this June, just outside of Charleston, South Carolina. I’m grateful for the support of all the coaches, especially Rachel, as I try to keep focused on regaining my pre-travel body and lifestyle habits, and to look good in my wedding dress of course J.

Tell us a little bit about your fitness history. What were you doing before you joined CrossFit 416? How did you find out about us? How was your first class here? How long have you been coming here? What has been the biggest factor in keeping you hooked at CF 416?

I played competitive softball for over 20 years at a provincial, national, and varsity level. I used to train and play 3-5 days a week, plus up to 8 tournament weekends. It was my life for a long time!!! Until I tore my shoulder playing for McMaster University. I trained and played one more season before deciding it was time to retire. After a year of physiotherapy, it was clear weightlifting was no longer an option, it was going to be a critical part of keeping my shoulder strong and pain free. So I replaced my 3-5 days of softball training with 3-5 days in the gym, obsessively reading about training. I added Cycling, Golf and Yoga and actually came to a place where I was the fittest I’d been since I was a kid.

Things all got complicated when I was promoted to a national role that had me travelling 3-4 weeks out of a month. That’s when I discovered CrossFit. I met a man in a hotel gym training a client; turns out he owned a box in Alberta. After I told him CrossFit wasn’t for me, he invited me to come to his box for a WOD, I declined, but accepted his dare to find a Box in Toronto and give it a shot.

My first class was BRUTAL—thanks, Luke!. Lol. I will never forget the 20 minute AMRAP: Push Ups, Sit Ups, and Air Squats. I remember leaving the class and texting a note back saying: “Thanks, but no thanks.” The next day, when I woke up, and EVERYTHING hurt – I wrote back and said “I think I’m in love…” That was it for me. That was before I fell head over heels in love with the amazing coaches and people I’ve met – of course now I could never leave.

If you could go back to that first class and give yourself some advice based on what you know and understand now, what would it be?

The only person you are ever competing against is yourself. I think any athlete would agree it can be difficult not to feel the nerves and pressure as barbells are smashing down around you and people are moving so fast. Also – mobility. I think I always went through the motions with softball warm ups, but really learned the importance of it in CrossFit – this sport will take your ego down a few levels and highlights every weakness you have!!! Lastly, leverage the coaches. Whether you are new to CrossFit or a veteran, CrossFit 416 is stacked with some amazing people who can quickly assess your form and help you work with your body to get the most out of your workouts and improve faster than you will on your own. Even when you think you’ve mastered it, bad habits are easy to build. Ask for a form check from time to time, you won’t regret it!

What is your favourite movement in CrossFit? Why?

I actually have a love/hate for Wallballs. LOL I hate them while I am doing them, but honestly, I can’t get enough of the pain in my butt and legs the next day. I know they work! Also, I love lunges and have come to enjoy rowing. Did I actually just say that?

Aaaand your least favourite movement and why?

I would trade Thrusters for just about anything else. They are my sore spot for sure. Barbells, dumbbells, doesn’t matter, I have a big time hate-on for Thrusters. Showing up on a Thruster day is hard.

If we could create a Hero WOD named “Jax”, what would it be? Movements, rep schemes, rounds, length of time, etc. all variables are yours to unleash your programming creativity here!

Let’s Tabata all my favourites!!!

8 Rounds of each :20 on :10 off

Overhead Plate Lunges

Ball Slams


Toes to Bar/Post

Wall Balls

Ring Rows

Ring Dips


Is that too much? J
What is the favourite place you’ve travelled to? Why? Where are you planning on going next?

Gosh, I have travelled a lot but will say there are still so many places I want to see! One of my favourite places, however, is a little barrier Island outside of Charleston, South Carolina called Kiawah Island. It is part of what they call “Lowcountry” and rich with history, architecture, and some of the most amazing food in North America. There is something about Southern Hospitality and charm that makes you feel worlds away, or as if you have stepped back in time.

Kiawah Island itself sits on the Atlantic Ocean, it is a private residential island about with a beach strip 10 miles long. Once you arrive, you can literally park your car and move about the island on bicycle. One of my favourite things to do is ride through the streets admiring the multi-million dollar plantation style homes on the way up to the Ocean Course Golf Club, enjoy a bottle of our favourite wine and some lunch on the patio before letting the wind push us all the way back down the beach on our bicycles.

We love it so much we will be heading back in just a few short months for our own low-country intimate seaside wedding in June. After that I will go back to my bucket list and pick another spot.

How do you like your toast?

I like my toast thick and crusty, golden brown like it’s been meticulously torched by a fine dining pastry chef, topped with crunchy peanut butter and a thick layer of creamed local honey. YUM!

Tell us something about yourself no one might ever guess about you.

I am bizarrely shy and hate being the center of attention unless it’s part of a team, and I’m not big on surprises, hahaha. Yep, my nooners can attest I would kill myself in a WOD just not to end up having a crowd around me cheering me on. I once followed the office crowd into the office they planned to surprise me in for my birthday, and yelled surprise before they even knew I was in the room. The only surprise I liked was when my fiancé proposed, because he kept it simple and private on the beach at our cottage. Trust me, I was still awkward!!!

What are three things we would always find in your fridge?

Multiple Nut Butters, Eggs, Maple Syrup

Who inspires you?

My fiancé Cameron. I met him as he was training for an Ironman Race. A gruelling 140.6 miles of Swimming, Cycling and Running. He encouraged me to run a 13.1 mile half marathon, I don’t think I ever did a single training run I didn’t complain about. I don’t know how he ran a 26.2 mile marathon after 7 hours of swimming and cycling. He never complained when training, just just got up and got it done. It definitely hurt, and it wasn’t easy, so he either has the pain tolerance of a god or the focus and determination of a first class athlete. That is inspiring.

Otherwise, it’s the members at CF 416 who push themselves every day. I would probably take the slacker way out if Coach Derya wasn’t watching and pushing me on my weight selection each day.

What is your proudest accomplishment thus far in life?

Realizing I can survive just about anything and that I can find gratitude even in the worst times. I would have to say I’m also pretty proud of my people collecting skills – I am surrounded by some of the most diverse and amazing people who have been a greater part of my journey than they will ever personally know. I have learned a lot about life, the ups and downs, the ins and outs, but mostly – the importance of people. You never know how you will touch someone’s life, what they struggle with, or how you might affect their journey, be kind, be true, be open. We are all in this together.

What is your most embarrassing childhood/teenage infatuation/trend/fad, etc. that you wholeheartedly prescribed to?

Geez, that’s a tough one. I generally hate fads. I am plain Jane and could probably pull something out of the closet from 15 years ago that wouldn’t truly show its age. LOL But I will admit, I was a boy band kind of girl and sucker for a love song. Still am, hahaha

February 2017 Athlete of the Month: Ryan Fardell

Ryan is a long time member of CrossFit 416, and continues to put in hard work when he is not protecting the streets as a Toronto Police Officer.  We were lucky enough to sit down with Ryan to get to know him a little more.

Tell us a little bit about yourself. What do you do when you aren’t at CF 416?

I was born and raised in Toronto. Outside of the gym I enjoy snowboarding, travelling and heading to cottages in the summer.  Luckily, I get lots of time away from work, which allows me to get away a fair bit.

I recently travelled a large portion of interior BC in an RV, snowboarding at multiple resorts. That was a great experience.

How were you staying active before you decided to join 416?

Before becoming a member at 416, my gym routine, for the most part, was pretty average. I was member at a regular, boring old gym, and did a pretty basic cardio and weight routine. I really can’t imagine going back after multiple years at 416.

I originally found out about 416 through a friend at work and have been hooked ever since. I have been a member since the original gym. The main thing that keeps me coming back is the coaching and fun atmosphere. Both the coaches and members constantly keep me motivated, and have assisted in improving my overall fitness.

If you could go back and give yourself advice prior to your first class, what would it be?

If I could go back to my first class and give my self some advice it would definitely be to focus more on mobility, stretching, foam rolling, lacrosse ball work, etc…, both pre and post workout.  its amazing how much it helps with injuries and better function during any physical activity.

What is your favourite movement?

The deadlift is the lift I enjoy most.

And your least favourite?

Double unders, I have horrible coordination and can only string together a few at best if I’m lucky.

If we could create a Hero WOD named “Ryan” or “Fards”, what would it be? Movements, rep schemes, rounds, length of time, etc. all variables are yours to unleash your programming creativity here.

Run 800


Deadlifts, front squats, Push Jerks @ 135

Run 800

What are you most proud of accomplishing in life thus far?  

My proudest accomplishment would be becoming a Police officer. That took lots of hard work, patience and dedication.

What is the favourite place you’ve travelled to? Why? Where are you planning on going next?

My favorite place I have travelled to would be St. Anton, in the Austrian Alps. The snowboarding and the partying there is unreal. My next destination will likely be somewhere hot with a beach.

What are three things we would definitely find in your fridge?

Beer, chicken and steak

If you could play DJ during a class, what would you like to play?

Likely lots of 70’s,  80’s or 90’s rock – Metallica, Sabbath, Motorhead, Guns ‘n Roses etc.

What is your most embarrassing childhood/teenage infatuation/trend/fad, etc. that you wholeheartedly prescribed to?

In my early high school years, I wanted to be just like Eminem. Extremely embarrassing looking back now.