Workout of the Day

CrossFit 416 Daily – Tuesday, June 27th

Fitness and Performance

Hang Squat Snatch

8 x 2 reps

*sets across



In Partners, complete 10,000lbs over the shoulder using a sandbag or slam ball.

40lbs Ball = 250 reps
80lbs Sandbag = 125 reps
100lbs Sandbag = 100 reps

The Banded March

CrossFit 416 Daily – Monday, June 26th

News and Notes:

  • Canada Day hours:
    • CrossFit 9am, 10am, 11am
    • Open Gym 12pm-2pm


A)Back Squat

3 x 5 Reps +5-10lbs from last exposure

B)Strict Press

3 x 5 reps +2.5-5lbs from last exposure



Every 90 sec for 10 rounds, alternate movements

A1)Back Squat

1-1-1-1-1 reps

A2)Strict Press

5 x 5 reps +2.5-10lbs from last exposure



For time:

60 x Double unders

30 x Single Arm Dumbbell Thrusters(50/35)

40 x Double Unders

20 x Single Arm Dumbbell Thrusters

20 x Double Unders

10 x Single Arm Dumbbell Thrusters

*Split arms as evenly on DB Thrusters

5 Ways to Get a Better Finish in the Snatch


CrossFit 416 Daily – Sunday, June 25th



Level 1

3 Rounds for time

20 x Ring Rows

20 x Push Ups

0:20s x L-Sit variation


Level 2

6 rounds for time of 5 Muscle-up attempts

After each round complete 0:20s L-sit

*Sub attempts for 5 reps of Muscle-up progression of choice


Level 3

30 Muscle-ups for time:

*Every break complete :20sec L-sit



In 15 minutes:

Build to a heavy Power Clean & Push Jerk



For time:

30 Muscle-ups for time:

*Every break complete :20sec L-sit

~Rest 5 min~

In 15 minute build to a heavy Power Clean & Push Jerk

~Rest 5 Min ~

For time:

15 x Power Clean and Push Jerk @ 65% of heavy 1

50/40 Calorie Row

15 x Power Clean and Push Jerk

The Balance of Power in the Hips

CrossFit 416 Daily – Saturday, June 24th

Fitness and Performance

With a partner complete as many rounds and reps as possible in 20 minutes

20 x Overhead Squat (95/65)

30 x Box jump overs(24/20)

40 x Kettlebell Swings (72/53)

*Partners split reps evenly

Physical Potential

CrossFit 416 Daily – Friday, June 23rd

Fitness and Performance

Hang Squat Clean

5 x 3 Reps

*Sets across




Every 2 minutes for 6 rounds

6 x Strict Handstand Push-up

8 x Ball Slam(50/20)

10 x 20ft shuttle run (20ft and back is 2 reps)

*Score best and worst round

The Myth of Muscle Toning 

Chocolate Chip Zucchini Bread

Get baking!

Zucchini is one of my favourite vegetables because of how amazingly versatile it is. I add it into things like rice, quinoa and even savoury oatmeal to add some volume. It can be made into savoury breads or sweet cookies and muffins like this great recipe that I’ve made a few different times. You can play around with the recipe and add protein powder to up your protein intake for the day.

Here is the basic recipe.
Servings: 12 slices
Calories: 175 • Fat: 6 g • Protein: 3.5 g • Carb: 32 g
per slice


  • cooking spray
  • 1 cup all purpose flour
  • 1 cup white whole wheat flour (regular whole wheat flour or almond flour would work)
  • 1/2 cup brown sugar (not packed) (or Truvia calorie free sweetener for less carbs)
  • 1-1/8 tsp baking soda
  • 1 tsp vanilla
  • 1/2 tsp salt
  • 1/2 cup chocolate chips
  • 1 large egg, beaten
  • 2 tbsp melted butter
  • 1 cup apple sauce
  • 1-1/2 cups shredded zucchini (not packed)



Preheat oven to 325°F. Spray a 9×5-inch loaf pan with cooking spray.

Combine flour, sugar, baking soda, and salt in a large bowl. Mix well.

Add chocolate chips

In a medium bowl, mix egg, vanilla, melted butter, apple sauce and zucchini. Add to the flour mixture and stir until just blended.

Pour batter into the prepared 9×5-inch loaf pan

Bake 45-55 minutes, or until a toothpick inserted in the center comes out clean. Cool for about 10 minutes. Remove loaf from pan and let it cool before slicing.