News & Events

Six Lifts Update – June 2016

Six Lifts has some exciting stuff going on over the summer, check out some of the details below:

You guys may have seen some our lifters working pretty hard these days. There’s good reason. Six Lifts Weightlifting will be competing at our first ever competition July 9 and 10th.  For all of our lifters, it will be their first ever competition, and coach Gys will be coaching for the first time too.  Gobhi, Grey, Kyle, Hudson, Dave, and Farah are very excited and are looking forward to some PRs. Come cheer them on at the 646 Weightlifting Grand Prix at CrossFit Toronto July 9th and 10th. I know they would love to see you there!

Our first ever 8 week Olympic Weighlifting cycle has begun! Congrats to the ladies who have stepped up to the plate and challenged themselves. Amy, Jana and Vicky are going to be seeing improvements by getting to try different exercises we don’t get the opportunity to use in our regular CrossFit programming. You’ll be seeing them around Wednesday, Saturday and Sunday. Stay tuned…


Endurance Program News – June 2016

The Early Summer Endurance cycle kicks off on June 7th! We will be expanding on this session by introducing more strength into the running stride through plyometric movements, body weight exercises and weighted exercises emphasizing proper mechanics of running. After coach Alanna took the Aerobic Capacity course by Chris Hinshaw, she has some new tricks and methods to test your lactic threshold and push your training to a new level.

If this is your first Endurance session, don’t worry! We’ll provide scaling options, which will allow you to get out of your comfort zone, but safely complete each WOD.

As session number one comes to an end, we would like to highlight some of the runners who accomplished their goals or improved their running stamina and form. Everyone who participated in this session did great!

Many members saw massive improvements throughout this cycle, besting their times over various distances. In the 10 K, Audrie bested her previous time by roughly 2 minutes, while Vanessa ran a 42:18—improving from 46:40 (HUUUUGE!)—Mal ran 52:07 from 53:52, and Albert improved by around 40 seconds. Artem, Chris, Heidi, Ken, Laura, Sheida and Stephen all ran impressive times and finished quite well in their respective races.

We would like to recognize Keren Kurtz, who has not missed a single Endurance class the entire cycle, despite the gruelling WODs. Way to go, Keren! You are this session’s iron-woman! Every day she puts in hard work with a smile on her face and she just personal bested her 5 km time by whopping 10 minutes, running 30:29. Her stride and aerobic capacity have greatly improved and we couldn’t be more proud of her!

Welcome to all the new members to Endurance and if you are thinking about joining, we would love to have you join and get sweaty with us!

Keep your eyes peeled for our very first CrossFit 416 Track Meet, which will be taking place in July, and will be open to all members and their friends! More details to follow!


For more info visit:

Lifestyle Challenge Wrap-up

We started with over 50 participants, and in after a short 6 weeks we have seen some really incredible results. This time around we decided to focus on eating for specific goals in mind. Whether it was for weight loss or performance, we provided challengers with a template to time and portion macronutrients. For most people this was definitely a new way of looking at nutrition. And while pre-planning, measuring and tracking your food seems like a lot of work… is because it is! At least it is in the beginning. Once you figured out your individualized macronutrient needs breakdown, a little meal planning and some will power will lead you down a road towards success!

Based on the results we saw, those who stuck to the guidelines for nutrition, exercise and recovery… macronutrient timing absolutely works. Not only were participants losing fat but they were gaining muscle! Body fat percentages went down and performance in WOD’s sky-rocketed. Not too shabby.

So we are wishing a huge congrats to all that finished the Lifestyle Challenge! Let’s be completely honest; following the Challenge’s nutrition recommendations 100% of the time for the rest of your life is unrealistic. The suggestion would be to follow a few of the key recommendations that are doable in your world and make them habit. The goal of the challenge wasn’t to punish you for 6 weeks, but to show that health changes can be sustainable. To help you out a bit, here are some key recommendations to consider day-to-day:

Eating consistently: Never skip a meal, snack in between to prevent extreme hunger and overeating

Macronutrients: Make sure your meals have a combination of all 3 macronutrients unless you are continuing along with you weight loss journey! In that case, aim for one meal without a major carb source per day

Timing: Eat within that one-hour window post-exercise. This will help to minimize muscle loss and enhance protein synthesis i.e. the GainTrain

Drinking: Okay, this will never go away entirely, but taking a moderate approach to drinking is reasonable. Aim for no more than 14 drinks per week for men and 9 for women

Don’t feel guilty: So you slipped and had that cupcake or that greasy bacon cheese burger, now what? Move on! Enjoy it, don’t feel bad and get back to healthy eating the next meal. But don’t lie to yourself, be accountable for your cheats. If you truly want to continue to see changes in your fitness and body composition, treats should be kept to a minimum (1-2 times weekly).


Now…to announce the winners of the challenge. Congratulations to Scott Manderson and Sam West!!!

Winners were chosen based on changes in body composition, scores on the test WOD, and total points accumulated from the challenge. These two remained consistently high on all fronts as their results show. Scott lost a grand total of 18.9lb, and Sam (single handedly…literally) dropped 15lb all while still drastically improving their performance in their test WOD. Remember that thruster WOD?

Refresher: 75 Thrusters for time (105/75) *each time you break, you must complete 1 round of Nate (2 Muscle ups, 4 Handstand Push ups, 8 Kettlebell Swings)

Scott initially completed the WOD at 13:21 and 6 weeks later: 4:57!!

Sam completed a different test WOD due to the fact that she broke her wrist just before the start of the challenge. Her WOD was to complete 100 cal on the assault bike for time (ewww). Original time: 12:47 6 weeks later: 9:47. A 3-minute improvement on the assault bike is incredible and painful. These results just go to show that losing weight doesn’t have to mean losing strength and muscle.

Check out their amazing transformations:

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We have one more winner to announce. Best performance! Congratulations to Paul Collins. Let alone his incredible results, Paul crushed the two mini challenges, and his consistent effort in and outside the gym definitely didn’t go unnoticed. He lost a grand total of 15lbs and improved his test WOD by 5:30. Awesome job Paul!

Finally, a special shout out to everyone who participated in the lifestyle challenge! We had our friends at Evolved Sport and Nutrition complete before and after body composition change measurements on participants who requested it. In just 6 weeks the average amount of total weight change was 14.7lb!! Although the scale doesn’t always tell us what we want to know (fat vs. muscle), calipers were used to measure before and after changes from the waist, hip as well as 8 skinfold changes. The average body fat percentage change was…. Drumroll please…. 2.6%! Wowzers! Here is a breakdown of the results

It is always amazing and inspiring to see our members challenge themselves in different ways and we applaud all of those who took on this round of the lifestyle challenge. We are always looking to improve and appreciate feedback from any of our members that participated so we would love to hear from you!

Special shout our to Marino and Julie who also wanted to share their amazing transformations!

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Well done Team 416!! Until the next time.

New Programming Cycle – April 2016

New Programming Cycle – April 4, 1016


The Open has passed, so our focus now shifts to a new programming cycle based on building strength, building on our gymnastics skills, and testing the waters of some strongman workouts.

What to expect

The cycle is scheduled for 9 weeks.  Unlike previous cycles, this will not run on a 5 day format,  it will run over a 15 day format..say what??? Oh ya!  Movements will repeat during the 15 days but will vary them for “Fitness” and “Performance” programming.  Here is a breakdown of movements that we will focus on.



Back Squat

Strict Press



Floor Press


Clean & Jerk

Lower body unilateral movements – Split squats, Bulgarian Squats, Step-ups etc

Strongman – Sandbags, Farmer Carries, sled push and pull etc..


“Fitness” and “Performance” 

Once again we will be offering two programming options for strength and skill work.  Fitness strength work will work along a linear progression (slight increases in weight each week), and foundational gymnastics movements.  While performance will vary strength training with intensity days (low rep-heavy weight), and volume days (higher reps – lighter weight), and continue to develop capacity in gymnastics movements.





We are lucky that Dr. Paul will be providing a weekly plan to improve our warm-ups – Stay tuned for videos and a blog post.


Have Fun!


CrossFit 416 Corporate Wellness

“Oh just another day at the office!”

Anyone know what that typically consists of? Long hours sitting in front of a computer screen, stressful environments, unhealthy food choices day after day…rinse and repeat. Oftentimes this cycle continues without any form of physical activity in between home and work and as research has shown recently, there are many long-term negative effects that the corporate world has on the human body and mind.

Over the years our community has grown and having most of them working in the corporate world, they have experienced first hand the positive benefits that CrossFit can bring. Anywhere from improved mental focus, productivity and an all around better fitness, the implementation of a wellness program is imperative. For any working environment it is of most importance that employees are happy, healthy and productive as they are the most valuable assets to the company. Think about it this way, if you are less stressed, have fewer sick days, and require fewer trips to the doctor, you are saving yourself and company a lot of time and money.

Corporations tend to have a wellness program already in place, but it often presents itself in the form of a gym membership discount. While beneficial for some, what happens to the folks who never had proper instruction or guidance at a gym? It’s money and time wasted because it’s a guaranteed ‘no results’ situation.

It is our mission to have an impact on companies similar to what our current members have experienced. Our Corporate Wellness program brings to you our highly trained coaches and facility to effectively introduce CrossFit and the work/life balance it can bring to you and your team. Not only will we show you how fitness is an essential aspect to life, but will also be an invigorating team bonding experience as you workout with fellow employees!

Depending on the size of your group, we can provide a customized wellness program to suit the needs and desires of your company. Anywhere from private group sessions, to Lunch and Learns we aim to deliver a service to your and your team that focuses on improving your way of life via CrossFit methodologies. Or, if you have something specific in mind please feel free to contact us and we can discuss putting a specialized plan in place.


For more details check out our Corporate Wellness page or please contact us!


The 2016 Open @ CrossFit 416

We are getting a lot of questions about the CrossFit Open that starts on Thursday, February 25th.  Below is a brief outline of what the Open consists of and how CrossFit 416 operates during the 5 weeks of competition.


What is The Open?

The CrossFit Open is a worldwide competition that lasts over the course of 5 weeks.  Anyone and everyone is eligible to compete and we encourage everyone to sign-up, no matter your skill or fitness level.  The past few years have had over 200,000 people worldwide compete.  On Thursday of each week at 8pm, the weekly WOD is announced live on the CrossFit Games website (  The announcements are followed by high level CrossFit Games athletes completing the workout.

Once the workout is released, anyone who is registered will have until the following Monday @ 8pm to submit their score.


Why Compete?

While the ultimate purpose for the Open is to qualify for regionals and the CrossFit Games(Video), it is also an opportunity for any athlete worldwide to add some purpose and competitive edge to their training.  During the open each year we see a lot of individual achievements such as Muscle-ups, Chest to Bar pull-ups, Double-unders, or last year Clean and Jerk PR’s.

The Open WOD’s will also set benchmarks in your training.  You will be given a world wide ranking for your gender, age, and level (Scaled or Rx).  You can even narrow the ranking to region, or even just CF 416.  We will also program these workouts again throughout the year so that you can gauge the improvements in your fitness.


Friday Night Lights

At CF 416 we celebrate the CrossFit Open by hosting a Friday Night Lights event every Friday during the Open.  Open participants are placed into heats and complete the workout with coaching staff and volunteers as the judges.  The atmosphere is loud and encouraging thanks to the spectators party more commonly known as “Picnic Club”.  Picnic Club consists of food, booze, and cheering, with a different theme each week.  This year Picnic Club Queen, Crystal, has put together some awesome events and themes and promises to be an awesome party every Friday night!


Okay you’ve convinced me, now what?

1)Sign-up for the CrossFit Open, go to this LINK!!  During your registration, add a sweet profile pic, enter all of your info, and make sure that you select CrossFit 416 as your Affiliate and join the CrossFit 416 Team.

2)Log-in to WODIFY and register for the Friday Night Lights each week.

3)Crush the WOD and revel in all your glory!


To prepare yourself for the Open WOD’s, check our Competition Coach, Andrew’s blog post The Open is Nigh.