News & Events

416 Classic

Attention all members! 

The sign-up for our Annual 416 Classic is now open! Wondering what the 416 Classic is all about? Here is what the 2018 edition will include:

Max load testing of the Snatch and Clean and Jerk completed in a ladder format!  The ladder will be set up with predetermined weights and wherever each individual stalls out will determine the weight used to complete part B.  Your score will be determined by weight lifted/body weight.

Part B: A barbell complex. This complex will be announced via social media on the day of competition and the weights will be based off of the most successful weight that you lifted during the ladders.

Excited yet?

Date: Friday Sept 21, 2018

Time: Athlete Brief and weigh in – 6:30pm | Competition start – 7pm

Cost: $25

All CrossFit 416 members are encouraged to sign up no matter your skill level! Strap on your lifters, slink into your onesie and let’s get ready to LIFT!

Sign up online here or at the Front Desk!

If you have any questions, please email or

New Programming Focus: August-September 2018

Great job everyone on completing the programming focus. Leading into our ‘416 Classic’ at the end of September, we will be spending a lot of time improving technique and the strength in the olympic lifts.  First week and last week will be your testing a variety of WOD’s and lifts; with the last week leading into the Classic

Here’s what you can expect over the next 8 weeks:

Olympic Lifting 

As our main area of focus, get ready for some fun with the traditional lifts, barbell complexes, and supplementary work.  We will work from different starting positions, and build a better engine to execute these technical movements under fatigue.                                                       


We will prioritize strength in front squat and strict press. In the beginning, you will see lots of volume to build muscle mass, then we will move to tempo lifts to help develop the ability to receive heavy load in the squat and overhead, and then in the final weeks we will prioritize absolute strength with low reps and high percentages.


We’re going to challenge your gymnastic skills with heavy lifting in WOD’s. You will have time to practice fundamentals, learn skills and improve your strict gymnastics strength.


Fixing imbalances should never take a back seat (ask Gys).  You will see unilateral movements in our strength work as supersets.  Don’t hide on these days.  Finding and eliminating your weaknesses is the magic in improving fitness.


Nope. No getting away from our dear metcons.  We’ve got some very challenging WOD’s coming up that will have a focus on intensity and building stamina in our lifts.  We all love the Assault Bike!!!!!


This 8 week focus will be 7 days of programming with lots of variation.  If you’re new to Olympic lifting don’t get intimidated. This will be a great opportunity to dial the technical aspects of  Snatch, Clean and Jerk.   

All of your coaches are so excited to train you for better movement quality. We challenge you to be a sponge strive to understand the reason for each movement in order to optimize your training. Please trust your coaches and the process. Don’t forget to listen to your body and rest when you need it (which is a lot more than you think).  Most importantly have so much fun.


Saying Goodbye to Coach Rachel

Hey CrossFit 416,

It’s with great sadness that I write this blog post to announce that Rachel will be stepping away from coaching at CrossFit 416.

Imagine waking every day at 5am, walking to a dark gym, and being radiant enough to light up a room. That’s what a coach does, and Rachel is a shining example of a Coach.

Rach was hired as the first full-time employee at CrossFit 416 and has been instrumental in growing the gym to where it is today.  She did her job professionally, with empathy, and with a huge heart.

Rach came to us back in 2012 while working as a personal trainer, looking to try CrossFit. Her intro workout was a combination of running, squatting, push-ups and pull-ups.  It’s hard to imagine now, but she did those push-ups on her knees, and used a green band for the pull-ups.  She quickly began to excel as an athlete, but shined even brighter as part of the community.

During her time at 416, Rach wore a lot of hats.  She coached, ran specialty programs, events, competitions, and challenges;  she designed the class programming, and focused on helping the coaches deliver the best class experience for our members.

Smiling, laughing, and dancing would best describe one of Rachel’s classes.  Her enthusiasm, dedication, and breadth of knowledge is what makes her such an incredible coach.

We could not be prouder to have had her on our team for this long.  We’re gonna miss her, but will cherish all of the amazing memories we had.  This is more of a “see you later” than “goodbye”, as she will still continue to be part of our community as an athlete.

We will be hosting a “thank you” WOD for Rach at 12:30pm on Sunday.  Everyone is welcome.


416 League Wrap-Up

We’ve heard it straight from you, the members: this years Open was the most engaging, well attended and community driven by far.

The effort and time put into team costumes and spirit was fantastic to see. We want to shout out Team Gin and Tonics, with team captain Marta, for having the most spirit during 416 League and totally creating a fun and supportive atmosphere within their team and the gym. They won the most amount of team spirit points possible each week. It’s stuff like this that showcases how awesome our 416 community is!

Not only spirit, but performance is of course an important factor during the Open. Team Flex Appeal, led by captain James had top performing athletes on their team, with at least 2 guys and 2 girls finishing in the top 3 every week. It wasn’t enough to take the big win but it was exciting to see these top athletes throw-down during the final heats of Friday Night Lights. Good work guys.

Team Dave Castrators, led by captain Kailee had the whole package, spirit and performance, holding the top spot for 4 weeks, with the most amount of participation points (aka the most amount of athletes completing workouts and submitting their scores). Great job team!

Last but definitely not least, as they ended up taking 416 League for the big win, is team Skittles led by captain Regan. They had spirit, they had strong athletes and they also had the most amount of big points wins out of any other team, with many of the teams athletes winning most spirited and performer of the night.

Yes, 416 League was a competition but the goal was to bring teams together in a fun, laid back competitive atmosphere. You guys were always willing to judge one another, cheer each other on, offer a fist bump or two – and a few PR hugs at that! Every night was perfectly ended with a couple beers at Loch and Quay to share our challenges and accomplishments during each weeks gruelling workout.

I am so happy to be a part of this growing community and 416 League will definitely be a tradition we will continue to build and grow on every year during the Open. Till next year. It’s time to focus on our 2018 goals to better ourselves for the years to come!

-Coach Hannah


416 League Update

We’re week 3 into the 2018 CrossFit Open and we think this has been our best one yet! There has been so much camaraderie and team spirit in the gym, it’s awesome to see everyone encouraging one another to finish a workout, try a new movement or PR a lift. A huge part of this team spirit is thanks to our amazing team captains: Marta, James, Regan and Kailee, who have done a fantastic job rallying up their teammates. It’s great to see newer athletes doing the Open for the first time, trying a workout RX, learning new skills, testing their capabilities and also see our more experienced athletes go head to head. Friday Night Lights has been filled with positive energy, lots of sweat angels and a fist bump everywhere you turn.

Here’s a complete breakdown of what you need to know and what you may have missed!

Week 1: 18.1
20 minute AMRAP
8 Toes to Bar
5 Dumbbell Clean and Jerks
14/12 Calorie Row
Top Performers: 
1. Albert Cohen: completed all sets of toes to bar unbroken and RX’d
2. Alison Boyd: small but mighty! Tackled the 35lb dumbbells (RX) and have you seen her toes to bar? A spectacle!
Most Spirited:
Meaghen Vydelingum: Literally screaming your name all night to not let go of that pull-up bar. I think she helped keep some athletes in the game for sure!
Top 3 Ladies: 
1. Coach Koo – 335 reps
2. Allie Carson – 334 reps
3. Whitney Nelsen – 299 reps
Top 3 Gents: 

1. MA Lewis – 375

2. Mark Janz – 370
3. Max Parisien-La Salle – 358
Week 2: 18.2 & 18.2a
In 12 minutes
Dumbbell Squats
Bar Facing Burpees
In the remaining time find a one rep max Clean
Top Performers:
1. Grant Carew: finished in 11:40, stood up from his last burpee and smashed a 226lb clean!
2. Malissa Lundgren: finished in 10:29, cleaned 147lbs… all while carrying a little human inside her – can you say super mom?
Most Spirited
Marta Wajda: one of our amazing team captains. She’s been on top of keeping her team spirit alive with t-shirts, signs, noisemakers and athlete bio posts to her team group. She’s been at every Friday Night Lights and every Thursday Night Thunder. Go Marta!
Top 3 Ladies 18.1 & 18.1a
1. Coach Koo – 5:24 & Allie Carson – 217lb
2. Tara Bassili – 6:30 & Coach Koo 187lbs
3. Allie Carson – 6:38 & Coach Robyn – 170lbs
Top 3 Gents 18.1 & 18.1a
1. MA Lewis – 5:27 & Scott Enright – 315lbs
2. Max Parisien-La Salle – 6:03 & Mark Janz – 287lbs
3. Mark Janz – 6:06 & Jaime Blott – 287lbs
Team Leaderboard
1. Dave Castrators
2. Flex Appeal
3. Gym & Tonics and Skittles
We can’t wait to see what else you guys have to bring to the table – spirit, energy, strength and speed. There are lots of chances to gain points on the leaderboard (mostly through team spirit!) so make sure to get your best team costume on, pull up your socks and get down to business. See you all at Friday Night Lights as 416 League takes 18.3
– Coach Hannah

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).