Workout of the Day

416 League

We wanted to find a way to amp up the fun during the CrossFit Open and encourage camaraderie and gym spirit of CF416.

In the past, we realized, to a lot of people, The Open was considered to be just for “competitors.” It’s not! The Open is just another workout, and we want to use it as a chance to celebrate all the awesome people in our gym and our unique culture.

So here are the details:

We are introducing the CF416 League!  League is an members in-house competition during the CrossFit Open.  A draft will happen where team captains (already selected) will be given one CF 416 coach and 4-5 seasoned Open vets to start the building process for their team. To fill their rosters, captains need to recruit – and that’s where you come in. Be prepared for captains and team members to ask you to join their team (hold out for the best offer :P)

Team members will complete the Open WOD for the week, and team points will be tallied based on the criteria outlined below.



As always, we will hold our Friday Night Lights events every Friday during the Open.  We will have a maximum of 50 people each Friday participate, sign-up will open 48 hours before.  Aside from that you can be tested during any Friday class,  during any Open Gym time on Saturday or Sunday, or you may organize a time for testing on Monday.  Your job on your team is to complete the WOD (Rx or scaled)!



+1 Point – Attendance: every member of a team that completes an Open workout at CrossFit 416 each week earns one point. Maximum one point per athlete per workout. This goes for Rx AND Scaled competitors!

+1 Point – Top 3: every male AND female member who places among the Top 3 at 416 for each workout (Rx only) gets an extra point for their team.

+5 Points (team) – Spirit: The team with the most noise, pride, and PRESENCE each week will receive 5 bonus points.



To sign-up for CF416 League, stop by the front desk, put your name on the list and get your photo taken! The $15 registration fee will be used to reward teams with prizing along the way, and for the grand prize at the end of the competition to the entire winning team!

To register for the CrossFit Open, head to, and choose CrossFit 416 as your Affiliate.  There is a $25 charge to participate.  



We’ll have some random draws each week for prizes, including gear, supplements, and training packages. The top team will also earn a GRAND prize. Details released soon!


Our focus is on FUN. We want participation because it will make you fitter, happier and healthier!  We’re doing the Open workouts in class anyways, so if you’re training on Friday for the five weeks after Feb. 23, you’re going to do the workouts – so sign up! The in-house competition has both fitness and fun scoring opportunities, so don’t worry if you don’t consider yourself a competitor. If you can smile, you can do it.


To help you improve on your weaknesses, we will be hosting a series of four workshops leading up to the start of League.  Stay tuned for more info!

CrossFit 416 Daily – Wednesday, January 10th

News and Notes

If you are able to, please come out with some of your fellow 416ers to donate blood on January 13th. There are 2 time slots available at 11:00am and 12:45pm. Sign up at the front desk or shoot us an email at and let us know which time works for you!

Skills and Drills


On the minute for 12 minutes

Min 1: 0:20s Hollow Rocks + 0:20s Supermans

Min 2: Bar Taps

Min 3: Strict Pull-Ups or Kipping attempts



On the minute for 12 minutes

Min 1: 15 x Hollow Rocks + 5 x V-Ups

Min 2: 1 x Strict Pull-Up + 2 Chest to Bar + 3 Pull-Ups



16 min AMRAP

50 x Wall Balls (20/14)

40 x Sit-Ups

30 x Deadlifts (135/95)

20 x Pull-Ups

6 Important Dumbbell Movements to Master

CrossFit 416 Daily – Tuesday, January 9th


Clean & Jerk


A) On the 2 minute

Power Clean 3-3-3-3-3 reps

B)On the 2 minute

Push Jerk

3-3-3 reps



A) On the 3 minute

Touch and go Power Clean

10-10-10 reps

B) On the 2 minute

Push Jerk

3-3-3 reps



As many rounds as possible in 9 minutes of:

5 x Push Jerk (155/105)

6 x Box Jump (24/20)

7 x Burpee

How to Improve Overhead Mobility

CrossFit 416 Daily – Monday, January 8th


Back Squat


5-5-5-5-5 reps


In 12 minutes build to a heavy 5 rep

rest 2-3 minutes then complete max reps at 80%



On the 2 minutes for 5 rounds

8-10-12-14-16 reps

Overhead Squat (95/65)

16-14-12-10-8 reps

Toes To Bar

Make Your Shoulder Hum Not Squeak

CrossFit 416 Daily – Sunday, January 7th


Spend 5 minutes at each:

Overhead Squat

Snatch Balance

High Hang Snatch



4 Rounds for Time:

12 x Front Squats

15 x Pull Up

18 x Kettlebell Swings

*Rest 90 seconds after each round



Spend 5 minutes at each:

Overhead Squat

Snatch Balance

High Hang Snatch


21-18-15 reps

Front Squat (155/105)

Chest to Bar Pull-ups

Kettlebell Swings (72/53)

Rest 5 minutes


21-18-15 reps

Cal Row/Bike

Ring Dips

Ball slams(50/20)

Nothing Will Change This Year If You Wont

CrossFit 416 Daily – Saturday, January 6th


With a partner, complete As many rounds as possible in 20 minutes of:

8 x Dumbbell Deadlift

6 x Dumbbell Hang Power Clean

4 x Dumbbell Front Rack Reverse Lunge

2 x Dumbbell Push Jerk

*Alternate full rounds

Slay Your Own Giants