News & Events

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

Intern Intro – Get to know Hannah!

Meet Hannah! Hannah will be joining us as an intern. We’re very excited to have her on board.   She will be starting at the desk, and progressing her way into classes over the coming weeks.

Hannah holds her L1, and has attended the CF Olympic Weightlifting and Gymnastics seminars, among other things. She is joining the team to further advance her coaching skills. We got to know Hannah a little better in our interview below

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 Toronto. I spend a lot of my spare time doing DIY projects and making things in general, whether its music, art jewellery or clothing. I love the outdoors and exploring the city in the summer. (Fun fact) I am afraid of the dark and have never been on an airplane.

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

– Running initially got me into fitness. I never did it competitively, just for fun and to challenge myself because I was never an athletic kid (I wore jeans to gym class). I slowly transitioned into lifting weights and then into a lot of high intensity training with kettlebells and kettlebell sport training which turned into an interest in CrossFit and Olympic Lifting.

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?

– My advice to myself would be: just because you think you can do the Rx weight, doesn’t mean you actually can do it (well)
What is your favourite movement in CrossFit? Why?

– My favourite movement hands down are squat cleans. There’s nothing better than picking up a heavy weight off of the floor, propelling it upwards and catching it in a squat.

Aaaand your least favourite movement and why?

– Least favourite movement are pull-ups. They make me mad! They’re a weakness of mine and something I need to work on.

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

– My WOD would be:

5 rounds

15 burpee box jump overs

200 m farmer carry

15 power cleans

I love anything with lots of burpees, I love cleans and there’s nothing like a heavy farmer carry to work that grip!
List three things that can always be found in your fridge.

– Ketchup (I put it on everything), eggs and some kind of cheese.

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

– I think I am most proud of staying focused and driven towards my own personal goals. I am not one to quit or back down when things become stressful or difficult.

Who or what inspires you on a personal level?

– The people I train with inspire me the most. They push me to work harder and be the best version of myself inside/outside the gym. Mattie Rogers is also a big source of inspo for me, she’s unreal.

What is your favourite cheat meal/food?

– My fave cheat food is bread, especially homemade and freshly baked.

What is your biggest guilty pleasure?

– Another food one, Kraft Dinner is my guilty pleasure. It’s gross but good at the same time.

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

– I have a very irrational fear of flies…They freak me out. I’m ok with pretty much every other bug but if a fly lands on me I might just cry.

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

– I used to get a super brutal haircut from my mom when I was younger that was a bowl cut with crooked front bangs. I wore a lot of t-shirts with reptiles on them, cargo shorts and chucks. I looked like a little boy for half of my childhood.