CrossFit 416 Daily – Friday, April 10

From our Blog

CrossFit 416 Daily – Friday, April 10

News and Notes:

  • Friday is Rugby Rumble 6, taking place at Berkeley Church.  Our very own Avraan is making his amateur boxing debut.  Come out and support.  The open bar event ticket is $80 and can be purchased at 
  • Reminder: take all your bags and bottles home from the cubby holes at the front.  Shoes may be kept on the shoe racks only

Thursday’s Whiteboard


Deadlift (not touch and go)

Every 3 Minutes x 5 sets

Level 1: 5 reps (scale back 40lb from 5RM)

Level 2: 5 reps (80% of 1RM)



3 Rounds (Not for time) – 20  min cap

3 x rope climbs – watch this video for some rope climb technique

20 x Kettlebell step ups

100 yd x Single arm farmer carry


The brutal truth about getting to the CrossFit Games

The truth about barefoot running

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