News & Events

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!

Front Desk Update! Get to know Morag

Many of you have seen this friendly face in classes for the past few months and now you will see her at the desk as you walk into the gym. We are so pleased to bring Morag on as one of the 416 staff. Get to know a little more about her below!

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 do you want people to know about you?

I get asked this quite a bit so I’ll lead with it – I’m half Scottish, half Indian. My father was on a business trip in India and fell in love with the country and the food and my Mum and just never went back! I was born there and grew up there and while we did travel and move quite a bit, it’s still home away from home.

I moved to Toronto 5 months ago after making a spontaneous, from the heart and very out of character decision to quit my job at Cerner, say yes to the man I love, leave behind family and friends and start over in this wonderfully different country (think it runs in the family!). I’m glad Dan and everyone at CrossFit 416 are letting me help out at the box while I settle in and figure out what I’d like to do next.

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

CrossFit 416 is my first box and my first experience with CrossFit. I played tennis throughout high school and ran a lot (I can’t anymore, even coach Andrew would get a kick out of my list of excuses now) and worked out in conventional gyms but I always approached any form of sport or exercise as “me” time – time to focus on my own goals or to plug in my earphones and zone out or to blow off steam at the end of a long day. I could never wrap my head around the concept of working out in a group or having to interact with people during or having to do a workout that I couldn’t alter according to what I felt like doing that day.

I did still end up at 416 because of Avraan, who’s been here and fanatically at it for about 5 years now. I didn’t expect to like it or to continue doing it after Basics, but I came in with an open mind and it has been an incredible experience so far! Everything I thought I wouldn’t like about it, I do. I love walking in and meeting new people and socializing a little before a class and not having to worry about tailoring a WOD for myself and not spending hours at the gym when I can clearly get in a workout that’s effective in half that time.

What is your favourite movement in CrossFit? Why? Least favourite movement?

My favourite movement would be the Snatch and my least favourite movement would be any type of Clean (it’s a great movement, I’m just not good at it. Yet. So I will be childish and dislike it till I am).

To everyone on the blog and who has actually read this till the end, thanks! For welcoming me in and wholeheartedly adopting me as a friend or giving me tips during a WOD or even just smiling and saying hello. I look forward to returning the favour!”

New Programming Focus – August 2017


Congratulations on the completion of our latest 10-week cycle! This upcoming 6-week focus will lead us directly into the 416 Classic scheduled for the end of September.

The 2017 ‘416 Classic’  will have an added twist this year.  Along with the classic Olympic Lifts – Snatch and Clean & Jerk, we will also include a barbell complex or two to spice up the competition.

Our latest 6-week focus will include challenges of barbell complexes which combine multiple movements within the same set. This will teach you is to concentrate on the technical aspects between start, execution and  finish positions within movements. Technique is the usually the limiting factor in Olympic weightlifting, not strength.  Complexes add time under tension requiring you to execute complex movements under fatigue.


Goals over the next 6 weeks includes:

–       Build a work capacity that will directly apply to the Olympic Lifts

–       Gain full control over your technical Olympic Lifts

–       To develop a wider range of mastery with the barbell

–       Have a little mental break from performing heavy reps all the time. (Complexes generally force you to go a little lighter)

–       Have a lot of fun!


Here is the breakdown of what to look forward to over the next 6 weeks! Our major focus will be on Olympic Weightlifting and dialing in on barbell confidence and consistency. If you are a new weightlifter, you may be experiencing frustrations with the technical aspects of these movements – that is completely normal. Well-seasoned lifters will experience “off days” as well, but these are the trials and tribulations that come with training Olympic weightlifting! Get ready to ride and conquer the wave.

Again we will provide  7 days worth of programming, alternating between lifting and conditioning days.


Lifting days: Monday, Wednesday, Fridays and Sundays.

Lifting Days include:

Squat Snatch + Back Squat Volume WOD

Snatch Complex + Back Squat Intensity

Squat Clean + Front Squat Volume WOD

Clean Complex + Front Squat Intensity

Split Jerk + Strict Press Volume WOD

Jerk Complex  + Pressing Intensity

* will be on a rotating basis week to week to ensure there is a balance in variation


Conditioning days: Tuesday, Thursday and Saturdays

These days will include:

– Pull-Ups, Toes-to-bar, Pistols, Ring Muscle Ups, Bar Muscle Ups, Handstand Push-Ups

– Integration of mobility, stability, and proper body positions to prime you for the movement during the WOD

– Encourage the importance of developing strict strength before adding any kipping movement


The team at 416 is really looking forward to coaching you throughout the next 6-week cycle. Brace yourself – the Classic is coming.

See you at the bar!

– Rachel

CrossFit 416 Member Referral Program

Did you know that CrossFit 416 has a referral program?  Members will receive a 50% discount off their monthly membership fee for every referral who purchases a membership. The referral will also receive a 50% discount on their first month’s membership. (Note: The Basics program is excluded from this discount).

Here’s how you can introduce someone to CrossFit 416:

  1. Have them book a FREE No Sweat Intro with one of our coaches. This can be done through the link provided or at the Front Desk.  During this session, they will learn about our programs, get a tour of the facility and our coaches will suggest the best membership option based on what they are looking to achieve.
  2. Have them come try our Free Intro Class offered every Saturday at 11am.  This class is a great way to learn about CrossFit 416, our philosophy, and programming style.

For more information, please inquire at the Front Desk.

Coaching Update

June 2017 is bittersweet for us at CF416.  Over the next couple weeks we will be saying goodbye to two long time coaches.  Luke and Daniele will be leaving us to start a new endeavour and focus on building their career respectively.  Both coaches will always hold a special place in 416, as both were part of the gym from is early beginnings.  Good luck guys!!

Please join us in welcoming David Kearsey (DK), to the 416 coaching team!  Dave is a well traveled and established CrossFit coach, having coached in France, Miami, and Toronto.  He brings a wealth of experience, a very positive coaching mindset, and an undeniable passion for CrossFit.  Dave holds the following qualifications:

  • CrossFit L1
  • CrossFit Weightlifting
  • CrossFit Anatomy
  • CrossFit Scaling
  • Kettlebell Certified
  • CPR & AED Certified
  • TRX Certified


*For the immediate future, we will no longer be running an Olympic Lifting specialty program.  If you’re looking to improve you Olympic Lifting, book a Goal Setting session with a coach today.


New Programming Cycle – June 2017

Congratulations on completing our latest cycle! We had a great time coaching you to strength PR’s while addressing common structural imbalances. It goes to show that implementing mixture of bilateral/unilateral loaded movements, holds and carries are extremely beneficial in strength gains!

Next up: our focus will be to develop strength, explosiveness and athleticism via Power and Olympic lifts. Also included will be dedicated exposure to gymnastic movements. Conditioning will compliment the volume and intensity completed in strength or skill work.

There are 3 blocks within this cycle that follow a 21-day template. Within each 21-day template you will be exposed to a squat/pressing variation, Deadlift, Olympic lifting, dedicated focus on gymnastic days, Primal & unilateral focused days as well as OHS development.

Day 1: Intensity WOD + Back Squat & Press

Day 2: Deadlift & Pull ups + WOD

Day 3: Gymnastics Volume + WOD

Day 4: Heavy Primal/Unilateral /Strongman/OHS

Day 5: Olympic Lifting + WOD

Day 6: Partner WOD

Day 7: Gymnastic Intensity + WOD

Day 8: Back Squat & Press + WOD

Day 9: Olympic Lifting + WOD

Day 10: Gymnastic Intensity + WOD

Day 11: Intensity WOD + Back Squat & Floor Press

Day 12: Olympic Lifting + WOD

Day 13 : Partner WOD

Day 14: Gymnastics Volume + WOD

Day 15: Heavy Primal/Unilateral & Strongman

Day 16: Olympic Lifting & WOD

Day 17: Gymnastics Volume + WOD

Day 18: Back Squat & Floor Press + WOD

Day 19: Overhead Squat & WOD

Day 20: Partner WOD

Day 21: Gymnastics Intensity + WOD



We are going to prioritize the back squat. It will be your best friend in getting you hella strong! Squatting days will be coupled with a pressing variation balancing the stress of increased weight and varied volume with adequate recovery in order to see progress for an extended period of time and avoid stalling. Variables will change within each block. Deadlifts will be paired with strict pull-ups and seen once per block due to ensure adequate recovery.

Heavy Primal/Unilateral Movements

We have become accustomed to primarily moving in one plane of motion while we train. The addition of heavy primal and unilateral work will force us to challenge various ranges of motion, all while developing strength and stability in different planes of movement translating to better movement in every day life.

Olympic Weightlifting

Olympic lifts are the most effective way to train explosiveness and athleticism using a barbell. Both fitness and performance will incrementally develop power by following a linear progression. Tech work will vary and be completed before to prime the movement for working sets.


There will be a dedicated focus on two gymnastic movements within each block. Gymnastics focus days will be on Wednesdays and Sundays, alternating between volume and intensity within each block to ensure adequate exposure.


GPP. Constantly varied. Be prepared for anything…. including seeing WOD’s before your strength work!


Some things to keep in mind over the next 10 weeks:

  • We are here to train proper movement! Strive to maintain proper posture and position with all movements you do, this is imperative to optimizing your training!
  • A high score on the whiteboard means nothing if you are moving poorly.
  • Take rest days. Listen to your body, if it’s saying no, say no to the gym and enjoy a day off. This will better you in the long run and improve your training!
  • Be open to new training methodologies and have AS MUCH FUN AS POSSIBLE!


– Coach Koo