News & Events

CrossFit 416 Classic – What You Need to Know

Hi Everyone,
Coach Luke here. I’m sure by now some of you have heard about the 416 Classic coming up on September 23rd and are thinking “what is the 416 Classic?” Well, I’m here to help answer that and some other questions you might be wondering.
The 416 Classic is our in-house Olympic Weightlifting meet.   Participants will complete 3 attempts in the Snatch and 3 attempts in the Clean & Jerk to score the highest possible weight.  The beauty of this competition, is that we eliminate weight classes to put everyone on a level playing field by using a formula known as the Sinclair Coefficient.  This formula uses your bodyweight with a multiplier to equate your total weight lifted in comparison to other athletes no matter what weight class they are in.
The Classic is a great opportunity for members of all abilities to have some fun and push their limits.
The following is a breakdown of the event.

1) Following the Weigh-in, each athlete must provide opening attempts to judges.

2) Each Athlete will be given 3 Snatch and 3 Clean & Jerk attempts to build to the heaviest weight they can.

3) Order of lifters is determined by opening weight amount, then lot number (which will be drawn from a hat).  2nd and 3rd lifts will be determined by weight, then attempt number(e.g.. If Dan is lifting 200lbs for his 2nd lift, and Luke is lifting 200lbs for his 1st lift, Luke will go before Dan’s second lift), then lot number as the final deciding factor

4) Warm up starts @ 6:30pm – We will provide optional warm-up guidelines for you prior to your lifts

5) There is one minute between athlete attempts, 2min if you follow yourself

6) If you make a lift, the next lift must be higher by a minimum of 2 lbs

7) If you miss a lift, the next lift can be higher if you want

8) Since we are not using weight classes, winner will be determined by the Sinclair Coefficient.  You can read more about it here . But it really means, everyone has the same chance at winning based on bodyweight.

9) We have some great prizes for the winners.

If you have any other questions please ask myself or a coach.

Sign-up Today!!


August 2016 Athlete of the Month: Rachael Easterbrook

Give us a brief introduction about yourself.

I grew up in Cabbagetown and lived most of my life in Toronto. After graduating from Bishop’s University, I lived and worked abroad and eventually settled in Australia.

Sydney became my home for 9 years and I worked for Flight Centre there; consulting, managing and getting new stores up and running. After 8 years, I ran a travel business from home.

When I returned to Canada 7 years ago, I worked in an acupuncture clinic and went back to school part time studying Ayurveda; one of the world’s oldest holistic (whole-body) healing systems.

My current job: “mummying” it.


When did you join CF 416? What brought you here? What did you do previously in terms of fitness/health?

I joined 416 in July of 2015. I have always been active, but my main focus had been Ashtanga yoga. I did yoga for 10 + years, but I eventually grew bored with it and plateaued. I knew then that I was ready for something more challenging, and happened to walk by the old location. As soon as I saw the weights, I wanted in.


How is CrossFit different from all of the things you’ve listed above? What has kept you coming back?

Well to say I have drunk the Kool-Aid is an understatement. It’s a love affair and feel like I have tapped into a part of me that’s been dormant. I’m rediscovering that I’m fiercely competitive. The top-notch programming, dedicated coaches, endorphin high and the awesome members have kept me coming back. It’s truly the best workout experience I have ever had.


What has been the most difficult movement for you to conquer during your time as a CrossFitter? What has been your favourite movement?

The snatch. I have fear of lifting heavy load over my head. I’ll get there. My favorite movement is deadlift. Clean is close second.


What are your current fitness goals? Future goals?

My current goals are to nail the rhythm of my kip on toes to bar. I’d also like to get a handstand push up. Future goals are to be able to do muscle up and to possibly coach. I’m booked in for the CF Level 1 course in August.


Who or what inspires you?

All of the elite athletes at our gym inspire me; the coaches; and my good friend Olivia, in Sydney, Australia, who has been CrossFitting for years, and is fighting


What is your favourite restaurant in Toronto?

My favorite restaurant is Patria.


If you could go back in time and give yourself advice before your first CrossFit class, what would it be?

Be patient and enjoy the ride!


If you had to eat one snack for the rest of your life, what would it be?



How do you take your coffee?

I quit coffee 6 years ago. I have replaced it with green smoothies.


What is your dream vacation?

To swim with whale sharks in Exmouth, Western Australia. Have you seen the size of those things?!


Let’s say that vacation didn’t pan out, and you instead find yourself stranded on a deserted island with one of our coaches—who would it be and why? 

I’d have to say it would be a tie between Luke and Robyn. Luke for being ’larger than life’ and for Robyn, because well, I just want to do everything she does…ha, ha.




Endurance Program News – August 2016

In Endurance news, we had three members tie the knot this month! Congratulations to Michael Loewen, Gina Suva and Chelsea Munro. We wish you all the world of happiness. We would like to wish Ali Nadeem all the best as he is travelling to Boston to pursue graduate school.

The 416 Track Meet was a blast – thank you to everyone who attended, the day couldn’t have been possible without you. The community support was incredible! Thank you to all of the regulars who attended, as well as all of the first-timers who were courageous enough to come give it a try. You all did great! Congratulations to everyone who participated, and a round of applause to all the top finishers. Next year we’ll work on getting two kiddie pools.

Congratulations to Fatima—who improved her fastest 10 KM time by over 3 minutes to 53:11 this session—and Grant Carew for improving his 5km time, and continuing towards his goal of a 23:30 5 K. Albert Cohen has been crushing races all summer long and completed the Muskoka 70.3 half Ironman in 5:53:00.

A brand new Endurance cycle started on Aug 2 and on August 4th, we organized a Beer Mile and a social, which was a great time. Come try a class with us sometime soon, or at least join us for our next social event. Maybe it’ll be a race between Rebecca Tanner and Paul Collins, since they have been trash-talking each other for nearly a year now.

Six Lifts Hits the Competition Platforms

Picture Saturday July 9th 2016. Tensions are high, expectations are low. A band of 3 hardworking young men and their coaches from Six Lifts Weightlifting, armed only with unabashed confidence and guile, are about to compete at their first ever Olympic Weightlifting competition. Through sheer hard work and sacrifice these brave young souls were ready to face a trial by fire in spandex.

Not much was expected from this ragtag team of rookies. But true to their character, adversity was overcome. Led by their coaches Luke and Gys, Gobhi snatched 69kg, and clean and jerked 75kg, for a first place finish in his weight class.

Grey snatched 70kg, and clean and jerked 90kg, to win the hearts and minds of those in attendance. Dave snatched 70kg, and clean and jerked 95kg, for a second place finish in his weight class. Thus announcing the arrival of Six Lifts Weightlifting to the weightlifting scene. A team not to be trifled with!!

On another note, do you like apples? Well, during our inaugural 8 week Olympic weightlifting cycle at Six Lifts Weightlifting, with a lot of fun and hard work, we cleaned up some technique, added some strength, and generally got them more comfortable and consistent moving a barbell. As a result, Amy set a 15 Lb. snatch PR, and a 10 Lb. Clean and Jerk PR. Vicky set a 15 Lb snatch PR, and a 25 Lb Clean and Jerk PR!!!!!

How do you like them apples? Next cycle starting soon. Sign up early, we only have 6 spots.

Catch you on the platform!

– Luke

July 2016 Athlete of the Month: Allie Carson

Give us a brief introduction about yourself:

My full name is Allison Elizabeth Anne Carson, but you may know me as Athlete Allie. I am 23 years old and I like people, caffeine, dance classes, and country concerts. I was born in Edmonton AB and have lived in Ottawa, Dallas and Halifax since then but now I call Toronto (the 6) home (or is it the 9 now?? #views).

When did you join 416, where did you come from, what do you do outside of slammin’ bars and nailin’ PRs?

I joined CrossFit 416 in January 2016. I had just moved to Toronto from London ON. Outside of SLAMMIN’ bars and KILLIN’ PRs I am a full time graphic design student and I have a part-time job. When I’m not doing schoolwork I’m typically watching shark tank, at the grocery store, hitting up the track for some sprints, or doing pretty much anything else you can do in the sun.

How did you get involved with CrossFit? Tell us about your first workout, or any other memorable tales along the way.

Before CrossFit I played basketball, volleyball, rugby and I swam. I also competed in Muay Thai and as a black belt in Taekwondo.

I had been an athlete all my life, but was in-between sports when I came across CrossFit. I saw a video of someone doing 21-15-9 kettlebell swings and double unders. I had never seen anything like it, why were they moving so fast, and why was it so short?! I tried replicating the workout myself and absolutely died. I instantly needed to know more, so I searched up and YouTube for any workouts I could find that included the equipment I had (medicine ball, kettle bell, skipping rope). My first few months of CrossFit took place in my driveway and my backyard. My neighbors thought I was a little nuts. Soon I found a gym in my area and joined.

Since then, I have competed at countless local competitions (Beach WOD, Sweat Rx, CompWOD etc.), which are always an amazing experience. In 2014 I had the opportunity to compete at Canada East Regionals on a team for CrossFit Hybrid Competitive. My current goal is to make it to Super Regionals within the next few years.

As someone who’s been active in the world of competitive CrossFit, you’ve recently made the switch to our fitness programming stream. People may find this somewhat weird. Why did you decide to switch to the fitness programming?

I decided to focus on following the fitness programming because it is exactly what I need to do right now. I’m going to be honest and say that before I started doing the fitness programming I never looked twice at it, I just assumed it was the “easier option” and there was no way I could benefit from it. I could not have been more wrong. I could not have made a better choice in regards to my fitness by making this change! These workouts are sneaky! They look so simple on the board, but absolutely crush you when you hit them full throttle. By following the fitness program, I am becoming more fit while improving my weaknesses and imbalances by utilising dumbbells and kettlebells, and focusing on perfecting my movement patterns.

Although it’s exciting to snatch, clean, and do muscle-ups, while doing these complex movements, my body was overcompensating for imbalances, and that is not a recipe for having a fit, healthy body in the long run.

I decided to take a step back from Olympic lifting and complex gymnastics to ensure that my body will be primed for them when I do reintroduce them back into my workouts. It’s easy to blow past the fitness program in pursuit of that competitive edge but the fitness workouts shouldn’t be overlooked! Having a solid base before heading into performance key. #fitnessisfun #ilovefitness

What is your favourite “Girl”? Why?

LOL shockingly my favourite girl workout is Diane 21-15-9 deadlifts and HSPU. I like the descending rep scheme coupled with two of my favourite movements.


If you had to eat a certain food as your snack food every time you snacked for the rest of your life, what would it be?

Butter popcorn flavoured rice cakes with almond butter and strawberry jam on top.

How do you take your coffee?

Strong and black.

If you could have a theme song that played every time you entered a room, what would it be?

“Strive” by A$AP Ferg, Missy Elliott. If you’re reading this and have not heard that song YouTube it RIGHT NOW!

Tell us something about yourself that someone might never guess. What is your hidden talent?

I can juggle and used to be able to ride a unicycle because I legit wanted to join the circus.

What kind of fitness goals motivate your work in the gym? Tell us a little bit about what goals you’re looking to achieve in the gym.

Just being around other people working hard motivates me. If I want to take a break but other people who are literally dying are still going it’s like “Wow Allie get back at it”. My main goal is to make it to regionals so that includes simply trying to be the most well rounded athlete I can be and being better than yesterday every day. Also there is this one quote Josh Bridges says in an interview where they’re like “Josh you’re an animal, how can you just keep going” and he’s like “well, if I feel like stopping I ask myself if I’m dead, and if I’m not, then I keep going”.

Favourite cheat meal

Ben and Jerry’s half-baked with Golden Grahams Cereal on top

If you were stuck on a deserted island with one coach, who would it be and why?

Andrew, because he would make us swing coconuts like kettlebells, or something like that. (#kettlebellmaster) To be honest, any one of the coaches would be hilarious to be stuck with. (#coachlove)

New Programming Cycle – June 2016

We spent the last 2.5 months developing strength and saw some amazing results!  Congratulations for all the hard work that everyone put into the last 9 weeks.

We will now be shifting our focus slightly to developing olympic lifts and mastering gymnastics movements.  The cycle will include but is not limited to the following:

Day 1 – Snatch, Back Squat, WOD

Day 2 – Pulling, Muscle-up skills, WOD

Day 3 – Overhead Pressing, WOD

Day 4 – Clean, Front Squat, WOD

Day 5 – Inverted, Handstand skils, WOD

Day 6 – Pull-up Strength, WOD

Day 7 – Snatch, Back Squat, WOD

Day 8 – Pulling, Muscle-up skills, WOD

Day 9 – Clean, Front Squat, WOD

Day 10 – Inverted, Handstand skils, WOD


We have continued to tweak our levelled programming.  Below is a description of all three levels.  Each can stand alone as it’s own program, or can be used to build the necessary strength, skill and capacity to move on to the next level.  Your own personal goals, training history, and injury status will help you determine the programming level to follow.  Do not hesitate to talk to your coaches if you’re unsure of what programming fits for you.


416 Fitness

The Fitness program delivers efficient and challenging workouts with a focus on developing refined movement patterns and addressing muscular imbalances. The program is for those who want to be strong, energetic and feel healthy over a lifetime. It is also an excellent way to ramp up a commitment to a fit lifestyle after graduating from the CrossFit 416 Basics Program. The focus of this training is to challenge the individual to push themselves without the use of complex barbell or high skilled gymnastic movements.

416 Performance

The Performance program is for those who want to nourish their inner athletic potential and break through plateaus. The emphasis of this program is to develop strength and skill using the protocols found in CrossFit, such as gymnastics, weightlifting, plyometrics, etc.

416 Competition

This program is for those who want to compete in CrossFit and integrates with the 416 Performance Program. In addition to increased training volume, the program provides athletes individualized training protocols aimed at addressing goals and weaknesses. The additional training volume creates a greater commitment to recovery through nutrition, sleep and mobility exercise.