News & Events

News & Events

New Strength Cycle – November 2014

New Cycle We were very pleased with the progress throughout the last strength and skill cycle, so for the next 8 weeks, we are going to continue to hit some of the same movements to continue our proficiency and strength.   What to expect: Level 1 athletes, will continue to…

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New Strength Cycle – September 2014

Starting this week we will embark on a new 6 week strength cycle.  We have some new idea’s that we’re trying out, all of which are explained below.  The make up of each week is as follows:   Monday – Cleans and Front Squats + Not for Time (NFT) WOD…

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Debrief – CF 416 Rucking Challenge

Congratulations to those who took part in the first CrossFit 416 Rucking Challenge. Here is a little recap: We met on Saturday morning at the gym. Once we gathered ourselves, our brick laden backpacks and team weight (or burden as it became known), we set off for a little opening…

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Strength Cycle – July 2014

After completing a very challenging linear strength progression, many of you saw substantial gains in the main barbell lifts.  This new cycle will be a change of pace as we try to tackle our imbalances from side to side with unilateral training.  We will also challenge our overhead strength and…

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CF 416 Running WOD

Are you an avid runner? Do you hate running but want to improve on it? Do you like being outside in the nice weather getting a sweat/tan on? Well..you’re in luck!  Starting on Wednesday, June 4th CrossFit 416 Running WOD will take participants through an hour long running workout every Wednesday and Saturday…

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New Strength/Skill Cycle

We have done some testing over the last couple weeks, and we are now ready to dive into a new cycle.  This cycle will focus on squatting and your choice of an advanced gymnastics skill.  We will be squatting on Monday and Thursday, and working our skill on Tuesday, Wednesday…

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