Workout of the Day

CrossFit 416 Daily – Friday, September 22nd


3 minutes max effort at each movement:

Handstand push-ups

Front squats (95/65)

Double unders

rest 3 minutes then

2 minutes max effort at each movement

rest 2 minutes then

1 minute max effort at each movement

Chasing Excellence

Sugar Free Recipe: Sweet Potato Banana Toast

Really, this couldn’t be easier.

What You’ll Need

2 slices about 1/4 inch thick sweet potato, cut lengthwise

All natural peanut butter

1/2 banana

What to do:

Toast sweet potato slices for about 10-15 minutes on high, flipping every 4-5 seconds until tender in the centre

Top it up!!

CrossFit 416 Daily – Thursday, September 21st


15 minutes to build to a heavy 1 rep Squat Clean


As many reps as possible in 12 minutes of:

12 x Russian kettlebell swings(70/53)

12 x Burpee box jumps(24/20)

How Hip Anatomy Affects Squat Mechanics 

CrossFit 416 Daily – Wednesday, September 20th

News and Notes

416 CLASSIC FINAL CALL!! Registration closes tonight at 8pm. If you haven’t signed up yet – this is your last chance! We are also looking for volunteers to help out with the event – if you are interested in giving a helping hand please email Rachel at

Here’s a little rundown of the night:
5:30pm debrief and weigh-ins
6:30pm warm-up begins
7pm-9pm Liftoff! Snatch, Clean & Jerk and complexes
9:30pm After party at Hunters Landing



15 minutes to build to a heavy 1 rep Split Jerk



3 rounds of

30 x Sit-ups

20 x Single armed dumbbell push press (50/35)

10 x Strict pull-ups

How to Improve Ankle Mobility

CrossFit 416 Daily – Tuesday, September 19th

News and Notes

The 416 Classic is this Friday! If you haven’t signed up yet, register here.


On the 4 minutes for 5 rounds

12/10 Calorie row

15 x Ball slams

5 x Ring muscle ups

When to Fire Your Fitness Magazine

Sugar Free Recipe: Apple Pie Filling

What You’ll Need

1 Tbs Butter or Coconut Oil

2 sweet apples, sliced

Dash sea salt

1/2 cup cold water

2 Tbs arrowroot

1 tsp vanilla extract


Pie spice

What to do:

Heat the butter or oil in a medium non stick pan

Add the apple slices and salt

Saute the apples over medium heat for 5-7 minutes until soft

In a small cup, whisk water with arrowroot and vanilla

One apples have softened, add arrowroot mixture

Raise the heat a little bit and stir apples until thickened

Remove from the pan and heat

Stir in cinnamon and pie spike as desired

Top on pancakes, waffles, oatmeal, whatever!


Gooey Sugar-Free Apple Pie Filling