Strength
Pause Power Clean & Pause Front Squat
4 x 3 reps @ 70% of 1 rep max
WOD
20-16-10 reps
Power Cleans (135/95)
Back Rack Reverse Lunges (135/95)
Ring Rows
Rx+
Pause Power Clean & Pause Front Squat
4 x 3 reps @ 70% of 1 rep max
then
For time
20 x Power Cleans (125/85)
10 x Thrusters (125/85)
10 x Back Rack Reverse Lunges (125/85)
20 x Ring Rows
15 x Power Cleans (135/95)
8 x Thrusters (135/95)
8 x Back Rack Reverse Lunges (135/95)
20 x Ring Rows
10 x Power Cleans (145/105)
6 x Thrusters (145/105)
6 x Back Rack Reverse Lunges (145/105)
20 x Ring Rows
5 x Power Clean (155/115)
4 x Thrusters (155/115)
4 x Back Rack Reverse Lunges (155/115)
20 x Ring Rows
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CrossFit 416 Daily – Wednesday, September 28th
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News and Notes: Lifestyle Challenge Reminder: Please get your final scores into your coach and your “After” picture sent to ...
CrossFit 416 Daily – Sunday, February 11th
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CrossFit 416 Daily – Friday, November 6
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CrossFit 416 Daily – Tuesday, February 17
Strength Power Clean & Jerk Level 1 5 x 2 reps *reset each rep *Build up from last week ...
CrossFit 416 Daily – Tuesday, February 7th
News and Notes: The CrossFit Open is just around the corner. Have you signed-up yet? We encourage all members to ...
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News and Notes: Reminder: Only 2 classes today, 11am and 12pm. Make sure to sign-up on Mindbody WOD Every 3 ...
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News and Notes: Good Friday hours: CrossFit 10am, 11am, 12pm. Please note that Friday Night Lights will start at 1:30pm ...
CrossFit 416 Daily – Tuesday, April 21
News and Notes: There are still some spots available for the Rowing Clinic on Sunday. Sign-up here Monday’s Whiteboard ...
CrossFit 416 Daily – Saturday, November 5th
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News and Notes: CF 416 Endurance trial class is going to take place on Saturday, March 28th @ 10am. This ...
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CrossFit 416 Daily – Thursday, November 13
Strength Back Squat Level 1 3 x 5 reps +2.5-5lbs Level 2 85%x1 rep, 90%x1 rep, 92.5%x1 rep, 90%x1 rep, ...
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Monday’s Whiteboard Strength Back Squat Level 1: 3 x 5 reps +5-10lbs from last week Level 2: 5 @ 80%, ...
CrossFit 416 Daily – Friday, August 25th
Skills and Drills Jerk Balance 2-2-2-2-2 reps Strength Split Jerk 2-2-2-2-2-2-2-2 reps WOD For time: 50 x strict ...
CrossFit 416 Daily – Friday, October 31…BOO!
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Strength Power Sn Level 1 5 x 2 – Reset on each rep *build up Level 2 5-5-5-5 reps – ...
HIT – Endurance 11/01/2016
CrossFit 416 – 416 Endurance Warm-up Jog to bridge and back. ABC’s, stair run, high kick, side lunge, wall runs, ...
CrossFit 416 Daily – Saturday, August 13th
WOD With a partner, complete the following for max reps: 4 Rounds 2 min Assault Bike (Calories) 2 min Farmers ...
CrossFit 416 Daily – Saturday, March 10th
WOD Complete with a partner for time 8 rounds each of: 3 x Hang Squat Cleans (185/125) 15 x Wall ...
CF 416 Daily – Wednesday, June 25
Skills OTM x 10 WOD 18 Min AMRAP 5 x Handstand Push-up 7 x Pull-up 10 x KB Swing ...
CrossFit 416 Daily – Friday, August 4th
Fitness and Performance Strength Squat Clean Build to a 1RM WOD “Bright Spots” For time: 21-15-9 reps Power Clean(155/105) ...
CrossFit 416 Daily – Monday, January 4
News and Notes: The Lifestyle Challenge starts in one week. We are hosting a kick-off seminar on Sunday at 10:30am. ...
CF 416 Daily – Saturday, August 16
WOD In teams of 2 with 15 min on the clock Run 1500m With time remaining time complete AMRAP 20 ...
CrossFit 416 Daily – Friday, October 20th
Warm-Up 2 rounds of: 1 minute Overhead plate hold 10 x Yoga push-ups 3 x Box walk outs Strength ...
CrossFit 416 Daily – Tuesday, August 9th
Fitness Complete for max reps 1 Min Dumbbell Power Cleans 1 Min Double Unders 1 Min Knee/Toe Raises 2 Min Dumbbell ...
CF 416 Daily
*Reminder of the following class cancellations: 10 am Run WOD 12pm CrossFit 1pm Yoga WOD In partners 15 ...
CrossFit 416 Daily – Monday, October 26
Question of the day: If you had to describe yourself as a flavor, what would it be? Strength WOD Power ...
CrossFit 416 Daily – Thursday, February 22nd
WOD On the minute for 21 minutes Min 1: 12 Calorie Row Min 2: 10 x Calories Assault Bike Min ...
CrossFit 416 Daily – Thursday, November 10th
Fitness and Performance 10-9-8-7-6-5-4-3-2-1 Reps Hang Power Clean *Rest as needed between sets *Reps are completed unbroken Down the Hatch, ...
CrossFit 416 Daily – Saturday, April 21st
WOD 400m partner run 50 x Deadlifts (225/155) 50 x Toes to Bar 400m partner run 40 x Deadlifts (225/155) ...
CrossFit 416 Daily – Tuesday, March 14th
Fitness Strength On the minute of 21 minutes: Min 1-7 5 x Clean Pull Min 8-14 3 x Hang Power ...
CrossFit 416 Daily – Wednesday, October 11th
WOD A) 3:00 minutes max effort strict Handstand push-ups B) 3:00 minutes Overhead squat (135lbs/95lbs) *match the amount of reps ...
CrossFit 416 Daily – Saturday, May 28th
News and Notes: Saturday is Bring a Friend Day!! We look forward to meeting everyone, and throwing down a great ...
CrossFit 416 Daily – Monday, November 13th
Warm-up 10 x Quadruped shoulder taps 10 x Glute bridges 10 x Front squats Strength Front Squat Fitness: 3 ...
CrossFit 416 Daily – Monday, January 9th
News and Notes: Thanks to everyone who came to the Lifestyle Challenge Seminar yesterday. We are extremely excited to have over 70 ...
CrossFit 416 Daily – Tuesday, July 18th
Fitness and Performance Skill – 5 Minutes Snatch Deadlift + High Hang Snatch *Build-up, but look for speed and consistency ...
CrossFit 416 Daily – Wednesday June 28th
News and Notes: ICYMI: The Air Squat – One of CrossFit’s 9 Foundational Movements. How do you stack up with ...
CF 416 Daily – Friday, September 26
Gymnastics Skills Spend 15 min working on 2 or 3 gymnastics skills. WOD 4 Rounds for time: Run 400m ...
CrossFit 416 Daily – Friday, June 23rd
Fitness and Performance Hang Squat Clean 5 x 3 Reps *Sets across __________ WOD Every 2 minutes for 6 ...
CrossFit 416 Daily – Monday, December 8
Strength Back Squat Level 1 3 x 5 reps +2.5-5lbs Level 2 1 x 20reps *Build to a 20 RM ...
CrossFit 416 Daily – Tuesday, October 21
Skill/Strength – 12 min Rope Climb practice – check out this sweet video on rope climb technique WOD 10 Rounds ...
CrossFit 416 Daily – Wednesday, August 23rd
WOD 10 min to build up to a heavy rep of: 3 x Snatch Deadlift +2 x Power Snatch + ...
CrossFit 416 Daily – Tuesday, November 18
Strength – 12 Min 1 x Press + 2 x Push Press + 3 x Push Jerk Build to a ...
CrossFit 416 Daily – Thursday, January 26th
Warm-up 3 Rounds 45 sec work: 15 sec rest Row Box Jump Sit-ups Fitness Strength Press 3 x 5 ...
CrossFit 416 Daily – Tuesday, October 7
Inverted Strength A. 3 Rounds Level 1 3 x Kick-up 30 x Box Handstand Hold Level 2 3 x Freestanding ...
CrossFit 416 Daily – Saturday, October 3
Friday’s Whiteboard WOD In teams of 2 complete as many rounds as possible in 14 minutes 3 x Deadlift (255/185) ...
CrossFit 416 Daily – Tuesday, October 13
Monday’s Whiteboard Question of the Day: If you could only eat one meal for the rest of your life, what would ...
CrossFit 416 Daily – Thursday, January 21
News and Notes: Today is “Bring a Friend Day”! Make sure to welcome all of the new faces in class ...
CrossFit 416 Daily – Tuesday, December 1
News and Notes: We’re on to week 2 of our new programming cycle. If you’ve missed a few days, check ...
CF 416 Daily – Friday, August 22
Skills Spend 12 min working on a few gymnastics or olympic lifting movements WOD For time: Run 500m 20 ...
CrossFit 416 Daily – Friday, February 19
News and Notes: Reminder: Lifestyle Challenge Closing Seminar is Sunday @ 10:30am. Emilie will review the challenge and give some ...
CrossFit 416 Daily – Wednesday, August 16th
News and Notes: If you did not receive an email today regarding our upcoming membership rate increases. You can view ...
CrossFit 416 Daily – Thursday, June 16th
Fitness 3 Rounds – Rest 60 sec between movements 6-8 x Deadlift – build up 10-12 x DB Bench Press ...
CrossFit 416 Daily – Tuesday, March 22
News and Notes: Thinking about running a 5km, 10km or half marathon this summer? CF 416 Endurance will prepare you ...
CrossFit 416 Daily – Thursday, December 21st
WOD Alternate full rounds between partners 3 minutes at each station for 3 rounds A) Overhead Sandbag Carry x 50 ...
CrossFit 416 Daily – Tuesday, September 5th
News and Notes: The 2017 CrossFit 416 Classic has been announced. Check out all of the details for this year’s ...
CrossFit 416 Daily – Monday, February 8
Front Squat Fitness: 5 x 3 reps – add 5-10lbs from last exposure Performance: Build to a 3 RM ...
CrossFit 416 Daily – Friday, March 11
News and Notes: Reminder: Make sure you sign-up for Friday Night Lights if you want to do the Open tomorrow ...
CrossFit 416 Daily – Friday, March 20
News and Notes: Friday Nights Lights round #4 is on tonight @ 6:30pm. Make sure you are registerd for Friday Night ...
CrossFit 416 Daily – Thursday, May 12
News and Notes: If you want to attend the Blue Jay’s game on Friday, May 27th, you must bring your ...
CrossFit 416 Daily – Tuesday, July 28
News and Notes: A new CF 416 Endurance program starts next week. If you want to get some running in ...
CrossFit 416 Daily – Wednesday, October 7
News and Notes: Thanksgiving Monday Schedule: 9am, 10am, 11am, 12pm CrossFit. Please sign-up on Mindbody Tuesday’s Whiteboard Strength Back Squat ...
CrossFit 416 Daily – Thursday, November 6
Strength Back Squat – 12 Min Level 1 3 x 5 +5lbs from Monday Level 2 80%x1 rep 85%x1 rep ...
CrossFit 416 Daily – Saturday, March 14
News and Notes: Congrats to everyone who took part in Friday Night Lights last night! Special congratulations to those who ...
CrossFit 416 Daily – Thursday, September 22nd
News and Notes: Are you on the fence about taking part in the CF 416 Classic on Friday? Coach Luke ...
CrossFit 416 Daily – Monday, March 5th
Strength A1) Floor Press 5-5-5-5-5 reps A2) Max effort Dumbbell Rows *rest 90 seconds between supersets WOD Not for time, ...
CrossFit 416 Daily – Saturday, March 24th
WOD In teams of 4 Complete 5 rounds each of Partner A) 300/275m row Partner B) 15 x Kettlebell Deadlifts (72/53) ...
CrossFit 416 Daily – Thursday, October 5th
News and Notes We will be running a Thanksgiving Food Drive until October 22nd. If you are able to, please ...
CrossFit 416 Daily – Thursday, September 15th
News and Notes: Do you have family, friends or colleagues interested in CrossFit? Did you know that CrossFit 416 has ...
CF 416 Daily – Friday, August 15
Strength 3 Position Clean 5 Rounds – 2 reps for each round Pause for 3 seconds at Mid-Shin (off ground), ...
CrossFit 416 Daily – Thursday, June 9
News and Notes: If you haven’t heard, we’re hosting a rowing clinic on Sunday @ 10am. Check out all the ...
CrossFit 416 Daily – Monday, March 30
News and Notes: Testing week is upon us! Get ready to throw down and set the stage for the new ...
CF 416 Daily – Saturday, August 30
WOD In partners complete 5 rounds 40 x Kettlebell Swings (53/35) 30 x Burpee 20 x Box Jump(24/20) *Partners alternate ...
CrossFit 416 Daily – Thursday, March 31
News and Notes: Check out the latest article written by our in-house Registered Dietitian, Emilie, posted below Are you interested ...
CrossFit Daily – Sunday, September 10th
Strength Strict Press Fitness: 3×5 Performance: build to a heavy single then complete max reps at 90% of that 1 ...
CrossFit 416 Daily – Saturday, December 30th
WOD With a partner complete for time: 100 x Back Squats (135/95) 90 x Sit-Ups 80 x Ring Dips 70 ...
CF 416 Daily – Thursday, May 15
Strength Deadlift Build to 1RM WOD 4 Rounds Max Reps 60 sec Ball Slams (40/60) 60 sec Sandbag Walking ...
CrossFit 416 Daily – Friday, March 25
News and Notes: Reminder: The final Friday Night Lights will take place starting at 1:30pm. This is your last chance ...
CF 416 Daily – Thursday, June 19
Strength Back Squat 3 x 5 reps + 5 lbs from last session Bench Press 3 x 5 reps +2.5lbs ...
CrossFit 416 Daily – Friday, January 22
News and Notes: Thanks to everyone who brought their friends and family out to “Bring a Friend Day”! We will ...
CrossFit 416 Daily – Friday, October 6th
WOD 5 x Strict ring muscle-ups 5 x Clean and jerks (185lbs/125lbs) 4 x Strict ring muscle-ups 4 x Clean ...
CrossFit 416 Daily – Tuesday, July 21
Monday’s Whiteboard Strength Back Squat Level 1: 3 x 5+ 5-10lbs from last week Level 2: 3 reps @ 85%, ...
CrossFit 416 Daily – Saturday, November 15
WOD In teams of 3 Complete as many rounds as possible in 14 min AMRAP A. 10 x Ball Slam(40/20), 10 ...
CrossFit 416 Daily – Saturday, December13
WOD In teams of 2 Complete 15 Min AMRAP 8 Burpees 8 Box Jumps(24/20) 8 Thruster (95/65) *One person work, ...
CrossFit 416 Daily – Thursday, August 20
Wednesday’s Whiteboard Strength Front Squat 10-10-10 reps *build to a heavy 10 WOD In teams of 5 or 6, ...
CrossFit 416 Daily – Saturday, July 16t
News and Notes: Today is Bring a Friend Day!!!! Reminder class times: 9am, 10:10am, 11:20am Sign-up is still open for ...
CrossFit 416 Daily – Saturday, October 22nd
News and Notes: We are looking for volunteers for the Members Competition on November 19th. If you’re interested, please email ...
CrossFit 416 Daily – Wednesday, 24th
FITNESS A) Kickstand Deadlift Test (Kettlebell) – VIDEO Build to 5-8 RM on each leg to identify deficiencies. B)Deadlift Build to ...
CrossFit 416 Daily – Sunday, March 19th
CrossFit – 10:30 AM Complete as many rounds and reps as possible in 6 minutes 10 x Kettlebell Swing(53/25) 10 ...
CrossFit 416 Daily – Monday, March 14
News and Notes: Our Friday Night Lights athlete of the week award goes to all of those members who completed ...
CrossFit 416 Daily – Friday, June 30th
Fitness and Performance Tech Work – 5 min Hang Pull + Hang Power Clean + Front Squat *Build up – ...
CrossFit 416 Daily – Thursday, November 19
Wednesday’s Whiteboard Gymnastics Tests Rest 3-5 min between tests Fitness: Ring Dip – 1 x Max reps (use band ...
CrossFit 416 Daily – Wednesday, November 1st
Warm-up 2 rounds of: 10 x Single arm kettlebell z-press 5 x Captain Morgan (right/left) 20 x Plank to push-up ...
CrossFit 416 Daily – Wednesday, June 17
News and Notes: Our friends at Blue Elephant Realty, are having a launch party Wednesday night, starting at 7:30pm. If ...
CrossFit 416 Daily – Friday, May 19th
Fitness and Performance Strength 20 Minutes for Quality: 3 Box Squats 100’ Weighted Pull 8/8 Lateral Step Up 5 Barbell ...
CrossFit 416 Daily – Friday, June 12
Thursday’s Whiteboard Strength Split Jerk Build to a 1RM WOD 4 Rounds for time 5 x Hand Stand Push-up ...
CrossFit 416 Daily – Friday, January 29
Shoulder-to-Overhead Fitness 3-3-3-3-3-3-3 reps Performance Build to a heavy 2 reps in 7 minutes Then On the 2 minutes Rd ...
CrossFit 416 Daily – Sunday, March 4th
Strength Turkish Get-up 5-5-5 reps per arm WOD 5 rounds of 0:45s work 0:15s rest Double Unders Pull-ups Sit-Ups ...
CrossFit 416 Daily – Wednesday, January 25th
News and Notes: Hey Lifestyle Challengers, we have just posted a weekly challenge. Check out all the details about Macro ...
CrossFit 416 Daily – Friday, March 31st
News and Notes: ICYMI: What the 2017 CrossFit Open Has Taught Me – By coach Rach Fitness and Performance “DT” Complete ...
CF 416 Daily – May 7, 2014
Skill Progression OTM x 10 Strict Pull-up – 3 x Assisted Pull-up OTM x 5, 8-10 DB Curls OTM x ...
Speed – Endurance 10/27/2016
CrossFit 416 – 416 Endurance Warm-up Endurance Warm up #2 (No Measure) 2 strides quality, 2 drills, 2 strides quality, ...
CrossFit 416 Daily – Tuesday, March 21st
News and Notes: ICYMI: New to WODIFY, Personal Services. You will now book PT and Chiro appointments a bit differently. ...
CrossFit 416 Daily – Monday, February 6th
News and Notes: ICYMI: Our February Athlete of the Month is Ryan Fardell. Check out his interview here. Fitness ...
CrossFit 416 Daily – Wednesday, January 17th
Skills and Drills Fitness: On the minute for 12 minutes Min 1) Seated Barbell Hold x 0:45s Min 2) 15 ...
CrossFit 416 Daily – Thursday, September 29th
Fitness Complete as many rounds as possible in 20 minutes 12 x Overhead Lunge/bodyweight Lunge 15 x Sit-up 15 x ...
CrossFit 416 Daily – Wednesday, June 14th
News and Notes: Cycle #2 of GRIT Running starts on Monday, June 19th. Sign-up is now available on WODIFY. We ...
CrossFit 416 Daily – Friday, December 22nd
Strength Box Squat: 8 x 3 (+5-10lb from last week) Speed Deadlift On the 30 seconds 6 x 1 (+10-15lb ...
CrossFit 416 Daily – Tuesday, March 28th
News and Notes: Over the 5 weeks of the CrossFit Open we had a lot of volunteers help us out ...
CrossFit 416 Daily – Wednesday, June 22nd
Fitness On the Minute for 15 minutes Min 1 – 6-8 x Ring Row – Tempo 32×1 Min 2 – ...
CrossFit 416 Daily – Tuesday, January 27
Strength Power Clean Level 1 5 x 3 – Reset on each rep +2.5-5lbs from last week Level 2 5-5-5-5 ...
CrossFit 416 Daily – Wednesday, April 22
Skill Work Spend 10 min working on a skill progression WOD Every 2 minutes for 20 min complete the ...
CF 416 Daily – Saturday, June 28
WOD The Ghost 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute ...
CF 416 Daily – Monday, August 18
Strength Press Beginner: 3 x 8-10 reps Advanced: 3-3-3-3 reps WOD For time: 30 x Deadlift (135/95) 20 x Front ...
CrossFit 416 Daily – Saturday, February 7
WOD In teams of 3, complete as many rounds as possible in 14 min 3 x Push Press(155/105) 6 x ...
CrossFit 416 Daily – Sunday, June 25th
CrossFit Skills Level 1 3 Rounds for time 20 x Ring Rows 20 x Push Ups 0:20s x L-Sit variation ...
HIT – Endurance 10/18/2016
CrossFit 416 – 416 Endurance Warm-up Accessory Accessory work: CALVES – Ankle release with band, shin strengthening drills, calf raises, ...
CrossFit 416 Daily – Friday, July 28th
Strength Overhead Squat Fitness: 10-10-10-10-10 reps Performance: 2-2-2-2-2-2-2-2 reps WOD 3 Rounds Complete as many reps as possible in ...
CrossFit 416 Daily – Thursday, December 11
Holiday Party Reminder! Friday at 7:30pm after the WOD, bring some drinks and some food(if you want). Strength Back Squat ...
CrossFit 416 Daily – Saturday, May 21
WOD “Epic Proportions” In teams of two, with only one person working at a time, complete the following for time: ...
CrossFit 416 Daily – Friday, December 15th
Strength A) On the 90 seconds Box Squat 8 x 3 reps B) On the 30 seconds Speed Deadlift 6 ...
CrossFit 416 Daily – Tuesday, June 14th
Fitness Strength On the Minute for 15 minutes Min 1 – 6-8 x Ring Row – Tempo 32×1 Min 2 ...
CF 416 Daily – Tuesday, August 12
Strength Push Press Beginner: 3 x 8-10 reps Advanced: 5-5-5 reps WOD “Franrap” 10 Min AMRAP Complete 21-15-9-21-15-9…as many ...
CrossFit 416 Daily – Wednesday, December 21st
News and Notes: Our annual Lifestyle Challenge is coming up in the New Year and registration is now open!! We’ve ...
CF 416 Daily – Tuesday, August 5
Strength Snatch Balance 2-2-2-2-2 WOD 14.1 10 Min AMRAP 30 x Double Unders 15 x Power Snatch (75/55) *Scale ...
CrossFit 416 Daily – Monday, January 26
Strength Front Squat Level 1 3 x 3 reps + 2.5-5lbs from last week Level 2 A)Build 3 reps ...
CrossFit 416 Daily – Friday, January 27th
Fitness Warm-up On the minute for 9 minutes Min 1: Double Under Practice Min 2: 5-10 Inverted Barbell Row Min ...
CrossFit 416 Daily – Wednesday, December 20th
Strength Hang Power Snatch 3-3-3-3-3 reps WOD As many rounds as possible in 11 minutes of: 11 x Handstand ...
CrossFit 416 Daily – Wednesday, May 27
News and Notes: CF 416 Endurance starts a brand new 8-weeks program on Tuesday, June 2nd. Sign-up today! Meet Gys ...
CrossFit 416 Daily – Friday, November 18th
News and Notes: Schedule Reminder: Open gym 9am-12pm is cancelled. Fitness and Performance 7 Rounds for load 4 x Deadlift ...
CF 416 Daily – Friday, August 29
Strength Snatch Balance 2,2,2 High Hang Snatch 3,3,3 – build to working weight for WOD WOD 7 Rounds for ...
CrossFit 416 Daily – Monday, September 7
Saturday’s Whiteboard Labour Day WOD In teams of 2 Complete 2 rounds, with 2 minutes at each station: Row for ...
CrossFit 416 Daily – Thursday, May 29
Wednesday’s Whiteboard Skills Spend 10 minutes working through a skill progression WOD 4 Rounds 250m Rowing Sprint Rest 3 min between ...
CrossFit 416 Daily – Monday, April 18
News and Notes: Sign-up this week for the field trip to Boulderz Climbing Centre. We are scheduled for Saturday at ...
CrossFit 416 Daily – Monday, May 15th
News and Notes: Victoria Day Hours: 9am, 10am, 11am This is the last week of the latest cycle. Get ready ...
CrossFit 416 Daily – Saturday, April 2
News and Notes: Coach Rachel’s 8-Week Strength Cycle Crew are doing the CrossFit total starting at 9am, come cheer on ...
CrossFit 416 Daily – Monday, August 28th
Fitness and Performance Skills and Drills Snatch Balance 2-2-2-2-2-2 reps *Build up as technique allows Strength Snatch 2-2-2-2-2-2-2-2 Reps ...
CF 416 Daily – Friday, May 23
Strength Power Clean In 5 Min Build up to a heavy 3 reps then OTM x 10 Even: 3 x ...
CrossFit 416 Daily – Tuesday, December 15
News and Notes: Holiday Schedule: Thursday, December 24 – 6am, 7am, 11am, 12pm, 4:30pm Friday, December 25 – CLOSED Saturday, ...
CrossFit 416 Daily – Tuesday, October 31st
Warm-up 3-5 minutes full body dynamics 2 rounds of: 10 x Plate push-ups 10 x Front squats with an empty ...
CrossFit 416 Daily – Tuesday, October 3rd
WOD On the minute for 21 minutes Minute 1: Strict handstand push-ups (0:45 sec of work) Minute 2: 50 ft. ...
CrossFit 416 Daily – Thursday, December 29th
News and Notes: Schedule Reminder: Sunday, January 1st CLOSED Monday, January 2nd 10am, 11am, and 12pm CrossFit classes Fitness and ...
CrossFit 416 Daily – Saturday, August 27th
Fitness and Performance With a partner complete 6 rounds for time: 20 x Burpee Pull-ups 20 x Front Squats(115/75) 20 ...
CrossFit 416 Daily – Wednesday, December 17
Strength Level 1 Build to a 5 RM Back Squat *Build to +10lbs-20lbs from last exposure Level 2 Build to ...
CF 416 Daily – Friday, July 25
Strength A.Barbell Step-ups 3 x 4 reps per leg, 30X2 Tempo, Rest 60 sec B.Weighted Pull-ups 3 x ...
CrossFit 416 Daily – Thursday, July 28th
News and Notes: Holiday Monday Hours: CrossFit 10am, 11am, 12pm. Please register on WODIFY. The next Endurance Cycle starts on ...
CrossFit 416 Daily – Monday, September 14
News and Notes: Reminder that our new schedule starts Monday! Check out Emilie’s new post: Joint Pain: The Truth About ...
CrossFit 416 Daily – Friday, May 22
Thursday’s Whiteboard Strength Deadlift Every 4 min for 5 rounds Level 1: 2 Reps + 10lbs from last week Level ...
CrossFit 416 Daily – Thursday, February 1st
WOD 3 Rounds in groups of 4 Min 1) 15/12 Calories Assault Bike Min 2) 100 ft Double Kettlebell Front ...
CrossFit 416 Daily – Thursday, October 11th
News and Notes: Did you know that CrossFit 416 is hosting a seminar in December with Russian Olympic coach Vladmir ...
CrossFit 416 Daily – Thursday, December 22nd
Fitness and Performance: “Tabata” Complete 8 Rounds of :20 sec of work, and :10 sec rest at each station for ...
CrossFit 416 Daily – Tuesday, September 1
News and Notes: Labour Day Monday hours: 10am, 11am and 12pm classes. Register on Mindbody Monday’s Whiteboard Strength Squat Clean ...
CrossFit 416 Daily – Thursday, April 5th
Strength A1) Rear Foot Elevated Split Squat 4 x 8 reps A2) Tempo Tripod Row 4 x 12 reps (R/L) ...
CrossFit 416 Daily – Saturday, December 31st
News and Notes: Schedule Reminder: Sunday, January 1st – CLOSED Monday, January 2nd – 10am, 11am, 12pm Classes Fitness and ...
CrossFit 416 Daily – Sunday, February 18th
News and Notes Sign-up for our last Open Prep Workshop tomorrow from 8:30-10:30am! Our focus will be on overhead squats, ...
CF 416 Daily
Strength A.Barbell Step-up 3 x 6 per leg, 30X2 Tempo, Rest 60 sec B1.Weighted Pull-ups 3 x 1,1,1,1,1, 30X0 ...
CrossFit 416 Daily – Friday, January 26th
Strength Floor Press Build to a heavy single in 12 minutes WOD Not for time: 10-8-6-4-2 reps Floor Press ...
CrossFit 416 Daily – Friday, June 2nd
Fitness and Performance Strength A)On the minute for 5 minutes 2 x Hang Muscle Clean + 2 x Muscle Clean ...
CrossFit 416 Daily – Friday, January 15
News and Notes: Here we go! Registration for the 2016 CrossFit Open is live! Heard in Box: To wrap your thumbs ...
CrossFit 416 Daily – Wednesday, November 19
Strength Snatch Progressions – 12 min Level 1 High Hang Power Snatch + Hang Power Snatch + Overhead Squat *Build ...
CrossFit 416 Daily – Tuesday, August 29th
Fitness and Performance WOD 3 Rounds Complete as many reps as possible in 7 minutes: 9 x Deadlift (225/155) 11 ...
CrossFit 416 Daily – Monday, September 5th
News and Notes: Reminder: Labour Day Monday class times: 9am, 10am and 11am. Please sign-up through WODIFY. Fitness and ...
CrossFit 416 Daily – Wednesday, January 3rd
Strength Fitness: A) On the 2 minutes x 3 Rounds Pull-Ups x 8-10 reps B) On the 3 minutes x ...
CrossFit 416 Daily – Monday, April 4
News and Notes: New programming cycle starts today! Check out all the details here There are a couple spots remaining ...
CrossFit 416 Daily – Thursday, December 18
WOD 30 Min AMRAP In teams of 3 Bench Press – Max Reps Row 250m *One person works, while the ...
CF 416 Daily
Gymnastics or Oly Skills Pick a few movements and spend 15 minutes working on them WOD 3 Rounds for ...
CrossFit 416 Daily – Tuesday, March 7th
News and Notes: FNL 17.3: This week for Friday Night Lights, we’re doing all things Canadian! Sport your flannel and ...
CrossFit 416 Daily – Monday, January 18
News and Notes: Congratulations to everyone who competed in the @weliftathletics comp this past weekend! Two podium finishes! You guys ...
CF 416 Daily – Monday, September 1
Skills Spend 15 min working on a few different gymnastics or oly skills WOD “Karen” For time: 150 x ...
CrossFit 416 Daily – Saturday, February 3rd
WOD As many rounds as possible in 20 minutes of 12 x Kettlebell Swings (53/35) 9 x Shoulder to Overhead ...
CrossFit 416 Daily – Wednesday, April 26th
Fitness and Performance Complete 3 Rounds for Intensity A)75 ft Rope Pull + 100m Heavy Carry B)50ft Sled Push Sprint ...
CF 416 Daily – Wednesday, July 30
Strength A. 1-Leg Romanian Deadlift 3 x 5 reps per leg, 30X0 Tempo, Rest 60 sec B1.Turkish Get-up 3 ...
CrossFit 416 Daily – Thursday, January 29
Strength Back Squat Level 1 3 x 5 sets across – +2.5-5lbs from last week Level 2 A) Build ...
CrossFit 416 Daily – Thursday, November 30th
Warm-up Funnel tag 5:00 minutes Then with a Dowel 10 reps of each essential movement Deadlift Power Clean Front Squat ...
CrossFit 416 Daily – Saturday, October 28th
WOD In partners, congaline style As many rounds as possible in 15 minutes of: 9 x Deadlifts (155/100) 6 x ...
CrossFit 416 Daily – Friday, October 2
Thursday’s Whiteboard WOD For time complete 3 Rounds: Run 800m 30 x Push-ups 20 x Front Squat (95/65) Cooldown 60 ...
CrossFit 416 Daily – Monday, February 20th
News and Notes: Hey 416 Open competitors! The CrossFit Games Open starts in 4 days! Friday Night Lights kicks off ...
CrossFit 416 Daily – Thursday, July 2
News and Notes: CrossFit 416 Classic, Friday August 7th. This will be our first ever olympic weightlifting competition for members. ...
CrossFit 416 Daily – Monday, January 11
News and Notes: Today is the start of the 2016 Lifestyle Challenge!!! We are happy to announce that we have ...
CrossFit 416 Daily – Friday, June 16th
News and Notes: We have been conducting surveys over the last couple days to help us evaluate our coaching and ...
CrossFit 416 Daily – Tuesday, April 26
Fitness A)Deadlift 3 x 5 reps *add 10lbs from last exposure B)Pull-ups 3 x Max Reps Performance A)Deadlift 5RM ...
CrossFit 416 Daily – Thursday, September 7th
WOD In teams of 3 Complete the following for time: 4 rounds each of A) 250m row B) Double Kettlebell ...
CrossFit 416 Daily – Monday, June 6th
News and Notes: Congratulations to Allie, Rachel, Alex, and Mark for representing CF 416 at the WELIFT AMRAP Battle Series ...
CrossFit 416 Daily – Thursday, July 30
News and Notes: Less than one week to sign-up for the CF 416 Classic. Check out the event details here ...
CrossFit 416 Daily – Monday, June 15
News and Notes: New programming cycle starts today! Oly lifting!!! Check out the write up here If you’re having issues ...
CrossFit 416 Daily – Wednesday, June 1
News and Notes: Interested in joining the Endurance group, becoming a more efficient runner or working out in the sunshine ...
CrossFit 416 Daily – Friday, May 6
News and Notes: Our May newsletter was sent out today. If you missed it, you can check all of it ...
CrossFit 416 Daily – Wednesday, November 12
Strength -10 min Level 1 High hang power snatch + Hang Power Snatch + Overhead Squat– build to a moderate ...
CrossFit 416 Daily – Wednesday, January 7
Notes: *Monthly Bring a Friend Day” takes place on Sunday @ 11:30am *Registration for the Lifestyle Challenge ends Friday. ...
CF 416 Daily – Wednesday, May 28
Skill Progressions OTM x 12 Pick a skill, work for 30 sec, rest for 30 sec Double Unders Kipping Pull-ups ...
CrossFit 416 Daily – Monday, March 6th
News and Notes: Don’t forget to submit your 17.2 scores by 8pm on Monday. Reminder: We are hosting the Physi0 Detective ...
CF 416 Daily – Wednesday, June 18
Skill Progression OTM x 10 WOD 15 Min AMRAP 3 x Power Clean (175/115) +3 Rounds 5 x ...
CrossFit 416 Daily – Tuesday, October 14
Strength Cleans – 12 min Level 1 Deadlift to knee + Hang Power Clean (below knee) + Front Squat Level ...
CF 416 Daily – Wednesday, August 6
Strength Front Squat Beginner: 3 x 8-10 reps Advanced: 5-5-5-5 reps WOD CF 416 Benchmark For time: 70 x ...
CF 416 Daily – Friday, August 1
Strength A)Barbell Step-ups 3 x 4 reps per leg, 30X2 Tempo, Rest 60 sec B)Strict Pull-ups 3 x 1-1-1-1-1 ...
CrossFit 416 Daily – Thursday, February 8th
WOD In groups of 3 3 rounds: 400m row *each partner rows, other two rest then 3 rounds: 100m row ...
CF 416 Daily – Monday, August 11
Olympic Lifting Skills 3 Position Snatch 5 Rounds Pause for 3 seconds at Mid-Shin (off ground), Hang position, and High ...
CrossFit 416 Daily – Thursday, May 5
Fitness A)Back Squat 3 x 5 + 5-10lbs from last exposure B)Floor Press 3 x 5 +2.5-5lbs from last exposure ...
17.5 Tips & Strategy
17.5 TIPS AND STRATEGY Well, the whole CrossFit universe called it. Our final open WOD for 2017 is a ...
CrossFit 416 Daily – Thursday, September 8th
News and Notes: Do you have family, friends or colleagues interested in CrossFit? Every Thursday at 6:30PM and Saturday at ...
CrossFit 416 Daily – Saturday, February 10th
News and Notes Open Prep Workshop #3 on Barbell Cycling is happening this Sunday from 8:30-1030am! Learn how to cycle ...
CrossFit 416 Daily – Friday, February 23rd
WOD CrossFit Open Workout 18.1 As many rounds as possible in 20 minutes of 8 x Toes to Bar 10 ...
CrossFit 416 Daily – Wednesday, December 6th
Strength Floor Press Fitness: 1a) Speed Floor Press: 6 x 4 same weight across (6/10) 1b) Banded Pull apart 6 ...
CrossFit 416 Daily – Thursday, August 4th
News and Notes: Don’t forget about the BBQ on Saturday after the 11am class. Ryan has volunteered to act as ...
CrossFit 416 Daily – Monday, September 11th
Skills and Drills Tall Clean 2-2-2-2-2 reps Strength Squat Clean 3-3-3-3-3 reps WOD For time: 500m row 50 x Front ...
CrossFit 416 Daily – Tuesday, December 20th
Fitness and Performance WOD For time: 30-20-10 reps Front Squat (135/95) Pull-Up Hand-Release Push-up The myth of flexibility and yoga
CF 416 Daily – Monday, July 28
Strength A.Split Squat 3 x 5 reps per leg, 21X0 Tempo, Rest 60 sec B1.1-Arm Dumbbell Row 3 x ...
CF 416 Daily – Saturday, July 19
WOD: With a partner, in 18 min complete: 1500m Sandbag run (60/40) Then AMRAP 5 x Burpee over the box(24/20) ...
CrossFit 416 Daily – Friday, August 14
Thursday’s Whiteboard Strength Deadlift 5-4-3-2-1 reps *Build up to a heavy 1 rep WOD Complete as many rounds as ...
CrossFit 416 Daily – Saturday, June 10th
Fitness and Performance “Fight Gone Worse” Complete 3 rounds for max reps 60 sec Dumbbell Thrusters (50/35) 60 sec Power ...
CF 416 Daily – Tuesday, July 22
Olympic Lifting Skills 3 Rounds 10 x Overhead Squat 5 x Pressing Snatch Balance 10 x Snatch Balance 5 x ...
CrossFit 416 Daily – Thursday, March 29th
Strength In 12 minutes, determine a 3 rep max Strict Press WOD As many rounds as possible in 12 ...
CrossFit 416 Daily – Thursday, February 12
Strength Back Squat Level 1 3 x 5 reps + 2.5-5lbs from last week Level 2 Build to 1 rep ...
CrossFit 416 Daily – Friday, December 16th
Fitness On the minute for 12 minutes Min 1 – 5 -10 x Overhead Squat Min 2 – Overhead Squat ...
CF 416 Daily – April 24, 2014
THURSDAY 6AM CLASS IS ON! Strength Back Squat OTM x 8 3 reps @ 85% of 5RM from April ...
CrossFit 416 Daily – Thursday, February 15th
WOD In teams of 3 10k Row *switch every 250m *sandbag hold after every turn on the rower Cash-Out ...
CrossFit 416 Daily – Saturday, May 2
WOD In teams of 3, complete 5 rounds each for max reps Station 1: Run 200m sandbag run Station 2: Pull-ups Station ...
CrossFit 416 Daily – Monday, April 17th
News and Notes: If you’re interested in purchasing tickets to attend the CrossFit Games in Wisconsin this year. We have ...
CrossFit 416 Daily – Thursday, January 2nd
News and Notes: Lifestyle Challengers! Your next weekly challenge is “Real Food Recovery”! Over the next week, we want you ...
CrossFit 416 Daily – Monday, February 29
News and Notes: Congratulations to Amanda Secor, she has been selected as our Friday Night Lights Athlete of the Week! ...
CrossFit 416 Daily – Friday, November 4th
Fitness Back Squat 3x 5 Reps – Sets across build from last week Performance Strength Back Squat 3-3-3-3-3 Reps ...
CrossFit 416 Daily – Wednesday, June 7th
Fitness and Performance Gymnastics For time: 21-15-9 Reps Pull-ups 9-15-21 Reps Ring Dips *Performance complete kipping pull-ups *Fitness use bands ...
CrossFit 416 Daily – Thursday, January 22
Strength Back Squat Level 1 3 x 5 sets across – +2.5-5lbs Level 2 A) Build to 1 rep ...
CF 416 Daily – Monday, August 25
Strength Back Squat Beginner 3 x 8-10 reps Advanced 3-3-3-3 reps WOD For time: 21-15-9 Reps Sumo Deadlift Highpull(95/65) ...
CrossFit 416 Daily – Friday, July 3
Thursday’s Whiteboard Strength Level 1 A)On the 2 minutes for 7 rounds, complete Cleans & Front Squats Level 1: A) ...
CrossFit 416 Daily – Sunday, March 5th
News and Notes: Reminder: We have new Sunday classes!!! 10:30am – CrossFit – We are now offering a Sunday CrossFit class. This ...
Mileage – Endurance
CrossFit 416 – 416 Endurance Metcon Metcon (Time) Distance run for time:5km – 2.5km 10km – 5km 15km – 7.5km ...
CrossFit 416 Daily – Friday, February 3rd
News and Notes: Lifestyle Challenge Row Off and Potluck will begin at 7:30pm Friday night. Everyone is welcome, bring some ...
CrossFit 416 Daily – Friday, July 7th
News and Notes: Did you know that CrossFit 416 has a referral program? Members will receive a 50% discount off their ...
CrossFit 416 Daily – Saturday, March 25th
News and Notes: Congratulations to everyone who completed 17.5 in Friday Night Lights!! Some amazing results! Another Open season is ...
CrossFit 416 Daily – Wednesday, July 20th
News and Notes: The CrossFit Games is underway in the Teen and Masters competition. Check out all the action live ...
CrossFit 416 Daily – Friday, November 11th
News and Notes: The 416 Cup Members competition is almost sold out. Don’t wait sign-up now before the spots fill ...
CrossFit 416 Daily – Tuesday, March 6th
Weightlifting A. In 7 minutes build to heavy 1 rep Power Snatch B. Every minute on the minute for 8 ...
CrossFit 416 Daily – Monday, August 24
Saturday’s Whiteboard Skills Kipping/Butterfly Pull-ups Video 1 Video 2 Video 3 Video 4 WOD “Running Jackie” Run 1000m 50 ...
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 ...
CrossFit 416 Daily – Saturday, July 11
WOD In teams of 3, complete as many rounds as possible in 25 min Buy-in 2400m Run – alternate every ...
CrossFit 416 Daily – Friday, January 23
Strength Power Snatch Level 1 5 x 2 reps – Reset on each rep Build up Level 2 5-5-5-5 reps ...
HIT – Endurance 11/03/2016
CrossFit 416 – 416 Endurance Warm-up Surprise, ABC, 2 strides, hawaii squat, hamstring sweep Accessory Bounding: 3x10m, 2x20m, 1x30m (each ...
CrossFit 416 Daily – Thursday, November 2nd
WOD 3 rounds 2 minutes at each station with a partner a) Rope Climb b) Sandbag clean c) Tire flips ...
CF 416 Daily – Thursday, August 28
WOD 5 Rounds for max weight 4 x Deadlift 3 x Hang Power Clean 2 x Front rack lunges (each ...
CrossFit 416 Daily – Friday, June 26
News and Notes: Canada Day schedule: 10am, 11am, 12pm classes only – sign-up through Mindbody Thursday’s Whiteboard Strength Level 1: ...
CrossFit 416 Daily – Saturday, December 9th
WOD As many rounds as possible in 33 minutes, in teams of 3: 1.5k row 150 Double Unders 75 x ...
CrossFit 416 Daily – Thursday, March 10
News and Notes: Reminder: It’s Fiesta Night during our Friday Night Lights event this week. So come prepared with your favourite ...
CrossFit 416 Daily – Wednesday, December 30
News and Notes: Our Lifestyle Challenge starts on January 8th!!! Check out the info page for everything you need to ...
CrossFit 416 Daily – Thursday, January 12th
Fitness WOD 21-15-9 Reps Deadlift Ring row *30 Double unders Between rounds * @10 min mark 15-12-9 Reps Deadlift ...
CrossFit 416 Daily – Friday, January 20th
Fitness Warm-up On the Minute for 9 Minutes Min 1: Double Under Practice Min 2: 5-10 Inverted Barbell Row Min ...
CrossFit 416 Daily – Tuesday, May 24
News and Notes: Top scores from the last week Flap Jacks James and Mark got 4 rounds and 20 reps, ...
CF 416 Daily – May 5, 2014
Strength Barbell Bulgarian Split Squat – watch video 10, 10, 10, 10, 10 (5 RT/ 5 LT) Build in weight ...
New Programming Cycle – January 2016 – Open Prep
The 2016 CrossFit Open begins on February 25!! So the goal for our next programming cycle will be to help prepare ...
CF 416 Daily – May 13, 2014
Strength Press Build to a 1 RM WOD For time: 21-15-9 reps Clean and Jerk(135/95) Burpee
CrossFit 416 Daily – Tuesday, May 9th
Fitness and Performance Warm up – Video 3 Rounds: 5 Single Leg Kickstand KB DL 10 Plank Shoulder Taps 10 Banded ...
CrossFit 416 Daily – Monday, May 29th
News and Notes: June 2017 – New Programming Cycle Article WOD On the 2 Minutes for 4 rounds 200m ...
CrossFit 416 Daily – Wednesday, April 5th
News and Notes: ICYMI: Coach Robyn’s article “Its the little things” Looking for something to do Friday night. Check out ...
CrossFit 416 Daily – Sunday, June 11th
CrossFit – 10:30am & 11:30am Fitness and Performance On the minute for 12 minutes: Level 1: Even: Bar Taps Odd: ...
CrossFit 416 Daily – Wednesday, March 14th
Skills and Drills On the minute for 12 minutes Fitness: Min 1) 3-5 x Pull-Up Negatives Min 2) 10 x ...
CrossFit 416 Daily – Tuesday, February 14th
News and Notes: Family Day Monday is also Bring a Friend Day!!! Classes times are 9:30am, 10:45am, and 12pm. If ...
CrossFit 416 Daily – Saturday, December 19
News and Notes: Have you been entering your scores into WODIFY??? It could not be easier to keep track of ...
CF 416 Daily – Wednesday, August 20
Skills Spend 15 min working on a few gymnastics or olympic lifting movements WOD “Nasty Girls” For time: 3 ...
CF 416 Daily – Friday, September 12
Strength Beg. 3 Position Pause Power Snatch 5 x 2 reps Adv. 3 Position Pause Snatch 5 x 2 reps ...
CrossFit 416 Daily – Thursday, October 29
News and Notes: Thursday night is the final Endurance session of the season! Great work to everyone who participated throughout ...
CrossFit 416 Daily – Tuesday, November 4
Strength Bench Press – 12 min Work to a heavy 5 reps WOD Level 1 3-6-9-12-15 reps Power Clean(135/95) ...
CrossFit 416 Daily – Monday, August 17
Saturday’s Whiteboard Strength Push Jerk 1-1-1-1-1 WOD For time: 21-15-9 Reps Power Clean(135/95) Front Rack Lunges Push Jerk *WOD ...
CrossFit 416 Daily – Wednesday, November 4
News and Notes: Interested in taking part in CrossFit Liftoff competition? Let one of our coaches know and we’ll find ...
CF 416 Daily – Monday, May 19
Strength Back Squat 3 x 5 @ 70% of 1rm Press 3 x 5 @70% of 1RM WOD “Lucky ...
CF 416 Daily – Thursday, June 12
Strength Back Squat 3 x 5 reps + 5 lbs from last session Bench Press 3 x 5 reps +2.5lbs ...
CrossFit 416 Daily – Friday, August 5th
Fitness Deadlift + Hang Clean(mid thigh) + Front Squat (15 minutes) *Work through progression, focusing on positioning WOD On ...
CF 416 Daily
Strength A.Split Squat 3 x 8 Reps per leg, 21X0 Tempo, Rest 60 sec B1.1-Arm DB Row 3 x ...
CrossFit 416 Daily – Friday, October 30
Thursday’s Whiteboard WOD In teams of 3 complete as many rounds as possible in 25 minutes 3 Km Row Buy ...
CrossFit 416 Daily – Monday, December 18th
Strength 1) Barbell Glute Bridge 8-8-8-8-8-8 reps (As heavy as possible) *rest 60s 2) Sandbag Step Ups 3 x 10 ...
CrossFit 416 Daily – Friday, August 21
Thursday’s Whiteboard WOD “Tabata something else” 8 Rounds at each station :20 work :10 sec rest for max reps Ball ...
CrossFit 416 Daily – Saturday, November 12th
News and Notes: We are excited to say that the 416 Cup is completely sold out! The 10 teams will ...
CrossFit 416 Daily – Friday, July 29th
Fitness A.On the minute for 12 minutes Even: 5 x Deadlift – build up in weight as technique allows ODD: ...
CrossFit 416 Daily – Saturday, September 30th
WOD As many rounds as possible with a partner in 15 minutes of: 120 x Double unders 60 x Chest ...
CrossFit 416 Daily – Saturday, January 27th
WOD With a partner, 3 rounds of 7 minute AMRAP (as many rounds as possible) 3 x Deadlift (255/185) 6 ...
CrossFit 416 Daily – Wednesday, February 3
News and Notes: There are a few spots remaining in Coach Rachel’s Strength Program starting Tuesday, February 9. Read more ...
CrossFit 416 Daily – Thursday, December 8th
News and Notes: Don’t forget about our Holiday Party on Friday!!!! Bring some drinks and some food. Festivities get started ...
CrossFit 416 Daily – Monday, November 2
News and Notes: We are very close to moving into the new place!!! We are hoping to put the final ...
CrossFit 416 Daily – Thursday, February 19
WOD – Lifestyle Challenge Re-Test Level 1 10 Min “Cindy” 5 x Pull-up 10 x Push-up 15 x Air Squat ...
CrossFit 416 Daily – Thursday, April 6th
News and Notes: Ladies Pull-up Workshop: On Sunday, April 30th coach Derya will be hosting a workshop for ladies looking ...
CrossFit 416 Daily – Thursday, April 28
News and Notes: Are you a veteran CrossFit competitor? Never competed before? There are several competitions happening in June in the GTA ...
CrossFit 416 Daily – Sunday, December 10th
Strength 1) 1¼ Front Squat: Work up to moderate set of 3 reps rest 2 minutes 2) Hang Power Clean: ...
CrossFit 416 Daily – Monday, January 30th
News and Notes: Lifestyle Challengers! Make sure you sign-up for the Row Off, Potluck this Friday! Check out all the ...
CrossFit 416 Daily – Wednesday, August 2nd
Fitness and Performance Strength Split Jerk Build to a heavy 1 WOD In Teams of 3 16 min AMRAP ...
Baseline Testing Day 04/24/17
CrossFit 416 – GRIT @ 416 We are meeting at Stadium Rd & Queens Quay (the Martin Goodman trail) Testing ...
CrossFit 416 Daily – Tuesday, February 27th
Weightlifting A. In 7 minutes build to a heavy 1 rep Power Clean B. Every minute on the minute for ...
CrossFit 416 Daily – Sunday, November 12th
Warm-up 3 minutes full body dynamics, shoulder and hip opener 3 rounds of: 15 x Banded Rows 0:30 second Side ...
CrossFit 416 Daily – Thursday, March 3
Snatch In 10 minutes build up in weight in the following complex: 1 x Snatch Deadlift + 1 x Hang ...
CrossFit 416 Daily – Friday, March 23rd
WOD CrossFit Open Workout 18.5 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups ...
CrossFit 416 Daily – Wednesday, June 29th
News and Notes: Schedule Reminder: Canada Day hours – 10am, 11am, 12pm CrossFit Classes. Open Gym is Cancelled Fitness ...
CrossFit 416 Daily – Monday, November 6th
Warm-up 3-5 minutes of aerobic work & dynamic range of motion Strength On the minute for 3 rounds Minute ...
Mileage – Endurance 10/30/2016
CrossFit 416 – 416 Endurance Metcon Metcon (Time) WOD: Trick or Treat*Only do one based on goal distance* 5kmers: 2 ...
CrossFit 416 Daily – Sunday, December 31st
Strength Squat Clean & Push Jerk Fitness: 5-5-5 reps Performance: 3-3-3 reps *spend 10 minutes on each movement, performed separately ...
CF 416 Daily – Tuesday, May 20
Strength Deadlift 3 x 5 reps @ 70% 1RM Pull-ups 3 x Max Reps *Scale with 3 x 5 reps ...
CrossFit 416 Daily – Friday, August 26th
Fitness For time: 1 Round of 100 x Single Unders 40 x Sit-ups 20 x Push Press 2 Rounds ...
CrossFit 416 Daily – Monday, December 29
Strength Weighted Pull-up 5-5-5 In 3 sets build up to a heavy 5 Deadlift 5-5-5 In 3 sets build ...
CrossFit 416 Daily – Tuesday, August 25
News and Notes: Congratulations to our Front Desk crew Robyn and Gys for passing their CrossFit Level 1 Trainers exam! ...
CF 416 Daily – Wednesday, July 23
Strength A. 1-Leg Romanian Deadlift 3 x 6 reps per leg, 30X0 Tempo, Rest 60 sec B.1-Arm Kneeling Dumbbell ...
CrossFit 416 Daily – Thursday, September 17
Wednesday’s Whiteboard Skills Knees-to-Elbows Toes-to-Bar WOD – Compare to June 4th Complete 7 Rounds Every 3 Minutes Run 400 m ...
CrossFit 416 Daily – Friday, February 17th
News and Notes: Family Day Monday is also Bring a Friend Day!!! Classes times are 9:30am, 10:45am, and 12pm. If ...
CrossFit 416 Daily – Tuesday, October 28
Skill -10 min Rope climb practice WOD 4 Rounds 60 sec Ball Slams(40/20) 60 sec Box Jumps(24/20) 60 ...
CrossFit 416 Daily – Saturday, March 18th
News and Notes: Congratulations to everyone who completed 17.4 in Friday Night Lights!! Some amazing results! Thanks to truLOCAL for stopping by ...
CrossFit Daily – Monday, September 25th
Strength 12 minutes to build to a heavy 10 rep Push Press WOD As many rounds as possible in ...
CrossFit 416 Daily – Wednesday, September 13th
WOD In 12 minutes build to a heavy rep of: 1 x Power snatch + 2 x Squat snatch Strength: ...
CrossFit 416 Daily – Saturday, May 14
WOD “Dig In” In teams of 2, complete as many rounds and reps as possible in 14 minutes 1 x ...
CrossFit 416 Daily – Tuesday, March 24
News and Notes: There are still a few spots remaining in Rachel’s 8-week strength program that starts on March 31st. ...
CrossFit 416 Daily – Thursday, October 15
Wednesday’s Whiteboard Skills Level 1 3 Rounds 10 x Ring Row 10 x Push-up 3 x Candlestick roll Level ...
CrossFit 416 Daily – Wednesday, February 18
WOD 4 Rounds In 2 Min Row 200m/150m 30 x Russian KB Swing(72/53) Rest 2 min *record time of each ...
CrossFit 416 Daily – Saturday, June 27
WOD With a partner complete as many rounds as possible in 17 min 12 x Wallball(20/14) 8 x Pull-up 4 x Deadlift(255/185) *Partners alternate ...
CrossFit 416 Daily – Saturday, July 29th
Fitness and Performance In teams of 3 Run 1km 90 x Dumbbell Lunges(50/35) 90 x Burpee Row 1500m 90 x ...
CrossFit 416 Daily – Wednesday, February 21st
Skills and Drills Fitness: On the minute for 12 minutes Minute 1: 0:20s Hollow Rocks & 0:20s Supermans Minute 2: Bar ...
CrossFit 416 Daily – Monday, December 21
News and Notes: Holiday hours reminder: Thursday, December 24 – 6am, 7am , 11am, 12pm, 4:30pm Friday, December 25 – ...
CrossFit 416 Daily – Saturday, December 20
WOD In teams of 2, complete as many rounds as possible in 12 min 40 x Wall Balls(20/14) 30 x ...
CrossFit 416 Daily – Thursday, July 10
Wednesday’s Whiteboard Strength Level 1: A)3 x 3 (Push Press + Split Jerk) B)3 x 1 Split Jerk Level ...
CrossFit 416 Daily – Friday, June 19
Strength Level 1: A) On the 2 minutes for 7 rounds compete 2 reps of Clean Deadlift + High hang ...
CF 416 Daily – May 2, 2014
Skill Progression OTM x 10 Strict Pull-up – 3 x Chin-up Negative OTM x 5, 8-10 x Single Arm DB ...
CrossFit 416 Daily – Monday, March 12th
Strength A1) Deadlift 5-5-5-5-5 reps A2) Max Effort Strict Chin-Ups x 5 sets *rest 2 minutes between sets WOD ...
CrossFit 416 Daily – Friday, April 14th
News and Notes: Good Friday Schedule Reminder: CrossFit – 9am, 10am, 11am Open Gym – 12pm-2pm Fitness and Performance For ...
CrossFit 416 Daily – Monday, April 2nd
Strength Tempo Back Squat + Press [30×1] A. Back Squat: 3 x 8 @ 65% of 3 Rep max B. ...
CrossFit 416 Daily – Thursday, August 6
News and Notes: Everyone is welcome to come to the CF 416 Classic on Friday night. Come by around 7pm, ...
CrossFit 416 Daily
News and Notes: As of right now classes are a go for Wednesday morning. Sorry for the inconvenience last night This ...
CrossFit 416 Daily – Tuesday, September 22
News and Notes: Check out Emilie’s new post “How to spot a fad diet” Recipe of the Week: Monday’s Whiteboard ...
CrossFit 416 Daily – Thursday, December 14th
Strength 5 minutes at each station with a partner: -Farmer Carry (72/53) -Sled Push -Sandbag Shouldering -15/12 cal Assault Bike ...
Building a Beast: Marta Wajda’s Success Story
Over the past 3 months, Marta has been working with Coach Robyn to dial in some lifestyle habits that were ...
CF 416 Daily – Saturday August 23
WOD With a partner complete AMRAP in 12 min 3 x Hang Power Clean (155/105) 5 x Box Jump(24/20) 7 ...
CrossFit 416 Daily – Sunday, March 11th
Skill On the 90 seconds for 7 rounds 1 x Push Press 1 x Push Jerk 1 x Split Jerk ...
CrossFit 416 Daily – Thursday, March 19
News and Notes: Reminder: Sign-up for Friday Night Lights, if you want to take part in a heat Check out ...
CrossFit 416 Daily – Saturday, October 11
WOD 2 Rounds 2 Min at each station for max reps Ball Slams(40/20) Dumbbell Hang Clean and Press(40/25) Front Rack ...
CrossFit 416 Daily – Thursday, September 21st
Strength 15 minutes to build to a heavy 1 rep Squat Clean WOD As many reps as possible in 12 ...
CrossFit 416 Daily – Thursday, July 20th
News and Notes: Limited Edition Tank Tops – Place your order today at the front desk or by emailing info@crossfit416.ca. ...
CrossFit 416 Daily – Saturday, October 18
WOD In teams of 3 Complete as many rounds as possible in 20 min 10 x Shoulder to Overhead(115/75) Row ...
CrossFit 416 Daily – Saturday, August 1
News and Notes: Reminder: Holiday Monday hours 10am, 11am, and 12pm classes only Friday’s Whiteboard WOD In teams of 3 ...
CrossFit 416 Daily – Thursday, February 4
Gymnastics On the Minute for 12 minutes Even: 10 x Burpee Odd: Chest-to-bar Pull-ups *try to complete the same overall ...
CrossFit 416 Daily – Friday, June 9th
News and Notes: Cycle #1 of GRIT Running is almost over. If you’re interested in taking part in Cycle #2, ...
CrossFit 416 Daily – Monday, February 26th
WOD A. 3 Rounds In a 90 second window complete: A1. Back Squat 3 x 4 reps @ 80% A2. ...