Workout of the Day

CrossFit 416 Daily – Sunday, February 25th



Fitness & Performance:

Every minute on the minute for 8 minutes @ 80% of one rep max



3 Rounds for time of:

20 x Over the Box Jumps

15 x Ball Slams

10 x Overhead Squats (95/65)



3 Rounds

7 x Muscle Ups

30 x Burpees to A Target

Rest 2 minutes

3 Rounds

14 x Shoulder to Overhead (135-95)

30 x Double Unders

Rest 2 minutes

3 Rounds

21 x Kettlebell Swings (70/53)

30 x Wall Ball (20/14)

Pull It Tight – Lift It Right

CrossFit 416 Daily – Saturday, February 24th


With a partner

As many rounds as possible in 5 minutes for 4 rounds of

12 x Deadlifts (225/155)

9 x Handstand Push-ups


*rest 3 minutes between rounds

*partners alternate full rounds

The Athletes Tool Box – An Unbeatable Mind

CrossFit 416 Daily – Friday, February 23rd


CrossFit Open Workout 18.1

As many rounds as possible in 20 minutes of

8 x Toes to Bar

10 x Dumbbell Hang Clean and Jerks (50/35)

14/12 Cal Row

Open Workout 18.1 Standards

CrossFit 416 Daily – Thursday, February 22nd


On the minute for 21 minutes

Min 1: 12 Calorie Row

Min 2: 10 x Calories Assault Bike

Min 3: 16 x Reverse Goblet Lunges (53/35)

Remove Deserve From Your Fitness Vocabulary

February 2018 Athlete of the Month: Mark Janz

I was born in Calgary but grew up in Newmarket, ON. I work as a Project Manager in the Canadian Nuclear industry. I’ve worked at both sites in Ontario and now work for a company that designs custom tooling for the refurbishment projects happening in the province.

I started Crossfit after being introduced by a friend to the main site WODs back in my university days. I think my first WOD ever was Fran which took me something like 25mins to finish. I think what really drew me to it is the variety of skills you develop. I don’t think I could ever go back to ‘GoodLife’ workouts after doing this for so long. It’s too boring.

When I was looking for a Crossfit gym back in early 2012 there were only three choices, I picked 416 based on geographical convenience really. I’m glad I did because I’ve never looked back. The gym has certainly come a long way since then. My first class ever was just Dan and I. I think he said my squat looked “decent” and we just kinda went from there. Watching the gym grow from the first location through to what it is now has been really impressive. Although, I miss having the back door at the first gym, we did way more 400m runs instead of 500m back then. I hate running.

My first muscle up at the first gym was certainly a high point. But lately I’d say the biggest breakthrough has been learning to run my own race instead of competing with the people around me. Being the last person to finish the first round of a 5 round workout isn’t something that I worry about anymore.

Getting ready for the Open is my focus now. I’ve finished in the same spot the last two years in row, I’m really hoping to do better this year.

If I could create a WOD, I would probably want a really long chipper workout. I hate sprints and HSPU, so both of those would be out. I think everyone should try the birthday WOD that Derya made for me this past year. If only to share in my suffering.

Janzy -31 min time cap

31 Cal Row,

18x Power Snatch (135lbs)

12x Ring MU

31x Cal Assault Bike

18x Hang Power Clean(135lbs)

12x Bar MU

 31x Burpee

18x Push Jerk(135lbs)

12x Chest to Bar PU

31 Cal Row

18x Front Squat(135lbs)

12x Ring Dips

31x Cal AB

18x Thursters(135lbs)

12x Toes to Bar

31x Burpee

18x Back Squat(135lbs)

12x Box Jumps Overs(30inch)

31 Cal Row

18x Deadlift(135lbs)

12x KB Swings(72lbs)

31 Cal AB

18x Glute Bridges(135lbs)

12x Wall Balls (25lbs)

31x Burpee

8x Bench Press (135lbs)

12x Ball Slams(50lbs)

My favourite memories of 416 are probably the team and members comps we’ve done over the years. It’s fun to go out and spend the day with some close friends and compete against like minded people, no matter where we finish.



2018 CrossFit Open @ 416

Things you should know about completing the Open at 416:

1)Every Friday we host Friday Night Lights from 6:30pm-9:30pm.  There are only 50 spots available each week to participate.  Sign-up is reserved for members who have registered for the CrossFit Open on .  Friday night 6:30pm class and Open Gym are Cancelled for the next 5 weeks.

2)Sign-up for FNL is open on Wednesday’s @ 12pm.

3)Heats will be created and emailed to all participants by 1pm on Friday.

4)If you are unable to reserve a spot in FNL or you want to retest the WOD, you may complete the workout in one of the following times and will need to ask a friendly CF416 member to judge you:

-Friday class times – We will complete the Open WOD each Friday as our class programming

-Saturday, Sunday, or Monday Open Gym

5)All scores must be submitted online by 5pm on Monday

6)All score validations will be completed by Monday at 8pm

7)Preference for FNL reservations will be given to people who are officially signed up for the CrossFit Open.

8)If you’re not participating, we encourage you to come and watch!


Good Luck!!!!