News and Notes
Registration for our annual 416 members comp is now open! Come on out and throwdown with your fellow gym members on November 18th. Register HERE.
Strength
Front Squat
Fitness: 3 x 5 reps
Performance: Build to a heavy 5 rep (80-85%)
WOD
As many rounds as possible in 12 minutes of
10 x Front rack lunges (at 40% from strength)
10 x Burpee box jump overs
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CrossFit 416 Daily – Friday, March 17th
News and Notes: If you plan on participating in FNL, please make sure you register on WODIFY by 10am. Heats ...
CrossFit 416 Daily – Friday, September 25
Thursday’s Whiteboard Strength Overhead Squat Build to 2RM *from rack WOD 3 Rounds for time: 10 x Overhead Squat(135/95) ...
CrossFit 416 Daily – Monday, May 22nd
News and Notes: Class Update: Starting this week we will no longer be holding our Olympic Lifting Class on Sundays. ...
CrossFit 416 Daily – Tuesday, September 27th
Fitness Strength 3x 5 Reps -Build to a working weight that will allow room for growth WOD Complete 5 ...
CrossFit 416 Daily – Thursday, March 16th
Fitness and Performance Warm-up 3 Rounds 3-5 Bar Muscle-ups/Kipping Pull-ups/Kip Swings 8 x Heartbeat Squats :30 sec Hollow Rock/hold ...
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News and Notes: The #416BloodDrive is set to kick off next week! Below is a breakdown of how you can ...
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News and Notes: Saturday is your last day to sign-up for the Members Comp. Only a few spots are left. ...
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Tuesday’s Whiteboard Strength Deadlift Build to a 5RM Extra Credit 200m Farmers Carry (ass heavy as possible) Cooldown ...
CrossFit 416 Daily – Saturday, March 7
News and Notes: Awesome job at Friday Night Lights! Some very impressive scores. Reminder to take your water bottles home ...
CrossFit 416 Daily – Wednesday, September 16
Tuesday’s Whiteboard Skill Power Clean and Push Jerk WOD In teams of 2 complete the following for time: 100 x ...
CrossFit 416 Daily – Tuesday, November 24
Monday’s Whiteboard 1 and 2 Olympic Lifting On the Minute for 10 minutes complete the following complex Power Snatch + Hang ...
CrossFit 416 Daily – Friday, May 8
News and Notes: New Rowing Clinic announced for May 31st. Check out the details here. Sweat Rx in holding a ...
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 ...
CrossFit 416 Daily – Monday, July 11th
News and Notes: Congratulations to all of our members who competed in the Beach WOD, and in the 646 Weightlifting ...
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 – Thursday, December 1st
News and Notes: Congratulations to everyone who took part in the November 30 Pull-up Challenge! Combined we completed 16,740 Pull-ups ...
CrossFit 416 Daily – Tuesday, October 6
Monday’s Whiteboard Strength Hang Power Snatch Build to a 3 RM WOD Complete 3 Rounds 3 Min AMRAP 5 ...
CrossFit 416 Daily – Friday, April 3
News and Notes: Reminder: Class hours today 11am, 12pm, and 1pm. Make sure you sign-up on Mindbody Thursday’s Whiteboard WOD ...
CrossFit 416 Daily – Sunday, August 20th
CrossFit Jerk Complex 5 Building Sets of: 1 x Split Jerk + 1 x Push Jerk + 1 x Push ...
CrossFit 416 Daily – Sunday, October 22nd
Warm-Up 3 minutes Chili hot 2 rounds of: 5 x Seesaw walk (right/left) 1 minute Deadbug 10 x Single leg ...
CrossFit 416 Daily – Saturday, April 18
WOD In partners complete the following for time: Run 1000m Then 6 Rounds (alternating) 4 x Hang Power Clean (185/125) 6 x Chest ...
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 – Tuesday, April 5
News and Notes: We mentioned in our new programming cycle breakdown that Dr. Paul has created the 416 Performance Project, ...
CrossFit 416 Daily – Monday, November 14th
News and Notes: The teams are set for the 416 Cup on Saturday! If you registered and didn’t receive an ...
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News and Notes: During the month of October, we will run one final Endurance program. This will be an abbreviated ...
CrossFit 416 Daily – Saturday, July 15th
Fitness and Performance With a partner complete as many rounds and reps as possible in 15 minutes: 10 x Front ...
CrossFit 416 Daily – Thursday, July 7th
Fitness On the minute for 16 minutes Min 1 – 12 x Banded good Morning Min 2 – 6 x ...
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 ...
CrossFit 416 Daily – Wednesday, October 12th
Fitness and Performance Complete 5 Rounds for time: 6 x Hang Power Snatch (135/95) 8 x Strict Handstand Push-up 10 ...
CrossFit 416 Daily – Saturday, July 2nd
WOD In teams of 2 complete as many rounds and reps as possible in 15 minutes: 7 x Kettlebell swing(53/35) ...
CrossFit 416 Daily – Thursday, April 20th
Fitness & Performance: 3 Rounds: 10 Floor Press (Tempo 3-1-X-1) :60 Rope Climbs 10/10 Dumbbell/Kettlebell Retract & Row :45 Weighted ...
CrossFit 416 Daily – Wednesday, May 20
News and Notes: The next round of our Endurance program starts on June 2nd. If you’re looking to improve your ...
CrossFit 416 Daily – Monday, March 2
News & Notes: Lifestyle Challenge winners will be announced this week If you haven’t yet submitted your Open score online, ...
CrossFit 416 Daily – Tuesday, November 8th
News and Notes: November 8th marks the 5th anniversary of CrossFit 416. It has been an incredible journey since the ...
CrossFit 416 Daily – Friday, October 3
Skills Spend 15 min working on 2-3 gymnastics skills WOD 10 Min AMRAP 9 x Deadlift(115/75) 6 x Hang ...
CrossFit 416 Daily – Monday, December 5th
News and Notes: We are happy to announce our new Open Gym time on Saturday’s from 12:00pm – 2pm. Reminder: ...
CrossFit 416 Daily – Tuesday, May 26
News and Notes: Reminder: Rowing clinic is this Sunday at 11:00am. Sign-up today to learn the secrets of great technique ...
CrossFit 416 Daily – Friday, March 13
News and Notes: Friday Nights Lights round #3 is on tonight @ 6:30pm. Make sure you are registerd for Friday Night ...
CrossFit 416 Daily – Wednesday, September 21st
News and Notes: Sign up for Fall Endurance session (Last one!) is now open! The program starts on Tuesday, September ...
CrossFit 416 Daily – Tuesday, December 29
News and Notes: Reminder: Membership rates will increase as of January 1. All purchases and class registrations will be made through WODIFY. ...
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 ...
CF 416 Daily
WOD Partner “Whitten” 5 Rounds for time: 22 x Kettlebell Swings (70/53) 22 x Box Jumps (24/20) Run 400m 22 x ...
CrossFit 416 Daily – Monday, June 19th
News and Notes: A new cycle of GRIT Running starts Monday! Sign-up is still open. WOD Every 2 minutes ...
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 – Monday, September 12th
News and Notes: Have you signed up for the 416 Classic yet? Sign-up closes in 1-week. Register today! Check out ...
CrossFit 416 Daily – Wednesday, March 2
News and Notes: Reminder: If you want to participate in Friday Night Lights this week, please register on WODIFY. ...
CrossFit 416 Daily – Thanksgiving Monday!
News and Notes: Holiday Monday hours: 9am, 10am, 11am, and 12pm classes. Make sure you sign-up on Mindbody WOD “Gobble ...
CrossFit 416 Daily – Wednesday, June 15th
News and Notes: Schedule Reminder: 9:30am -11:30 am Open Gym on Wednesday is cancelled due to AC maintenance. Sorry for ...
CF 416 Daily – Thursday, May 29
Strength Back Squat 3 x 5 reps + 5 lbs from last squat session Bench Press 3 x 5 ...
CrossFit 416 Daily – Monday, July 27
News and Notes: Thanks to everyone who came to the Squat Performance Workshop yesterday! More workshops are on the horizon. ...
CrossFit 416 Daily – Wednesday, July 19th
Fitness and Performance “Bradshaw” 10 Rounds for time 3 x Handstand Push-up 6 x Deadlifts (225/155) 12 x Pull-Ups 24 ...
CrossFit 416 Daily – Friday, October 14th
Fitness Overhead Squat 10-10-10-10 Reps Performance Overhead Squat 2-2-2-2-2 Reps __________ WOD “Nancy” Complete 5 rounds for time: Run ...
CrossFit 416 Daily – Thursday, May 14
News and Notes: Victoria Day (Monday, May 18th) schedule, 2 classes 11am and 12pm. Make sure you sign-up on Mindbody. ...
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 – 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, 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 – Monday, January 12
Notes: Lifestyle Challenge starts today! Good Luck! Strength Front Squat Level 1 3 x 3 – sets across + 2.5-5lbs ...
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 – Sunday, September 17th
WOD 12 minutes to build to a heavy rep of: 1 x Power clean + 1 x Front Squat + ...
CrossFit 416 Daily – Friday, February 12
Skills Chest to Bar Pull-ups Overhead Squat WOD For time: 10 x Chest to Bar Pull-up 10 x Overhead ...
CrossFit 416 Daily – Friday, January 30
Strength Power Sn Level 1 5 x 2 – Reset on each rep *build up Level 2 5-5-5-5 reps – ...
CrossFit 416 Daily – Wednesday, October 4th
Strength Deadlift Fitness: 3 x 5 reps Performance: Build to a heavy set of 5 WOD As many rounds ...
CrossFit 416 Daily – Tuesday, July 12th
News and Notes: Class times for Bring a Friend day on Saturday: 9:00am, 10:10am, and 11:20am. Please be sure to ...
CrossFit 416 Daily – Thursday, February 5
Strength Back Squat Level 1 3 x 5 reps + 2.5 – 5 lbs Level 2 Build to 1 ...
CrossFit 416 Daily – Thursday, October 2
Strength A.Snatch -12 Min Level 1 – Build up in weight High Hang Power Snatch + Hang Power Snatch(below knees) ...
CF 416 Daily – Tuesday, June 17
Strength Deadlift 3 x 5 Reps + 10lbs from last session Pull-ups 3 x Max Reps *Scale with Assisted pull-ups ...
CF 416 Daily – Tuesday, July 15
Olympic Lifting Skills 3 Rounds Overhead Squat x 10 reps Pressing Snatch Balance x 5 reps Snatch Balance – 10 ...
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 – Monday, December 28
News and Notes: Monday Class Schedule: 10am, 11am, 12pm classes only Please ensure to input your payment info into your ...
CrossFit 416 Daily – Wednesday, August 5
News and Notes: Last call to sign-up for the CF 416 Classic. Sign-up will close tomorrow night. The event will ...
CF 416 Daily – April 30, 2014
Skill Progression OTM x 10 Strict Pull-up – Assisted Pull-ups x 2 OTM x 5, DB Curls x 8-10 OTM ...
CrossFit 416 Daily – Friday, September 11
News and Notes: Our renovations have started, please note that washroom access will be located in 370 Queens Quay. Ask ...
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 – Sunday, March 5th
News and Notes: Reminder: We have new Sunday classes!!! 10:30am – CrossFit – We are now offering a Sunday CrossFit class. This ...
CrossFit 416 Daily – Monday, September 26th
Fitness Strength Back Squat 5-5-5-5-5 Reps Performance Strength Back Squat 1-1-1-1-1 Reps __________ WOD For time: 10-9-8-7-6-5-4-3-2-1 Reps Strict ...
CrossFit 416 Daily – Wednesday, February 17
News and Notes: CrossFit 416 long time member, Derya, has been interning with us for the last month as she ...
CrossFit 416 Daily – Wednesday, May 10th
Fitness and Performance In partners, complete 3 Rounds for reps: 2 Minutes per station: Assault Bike (calories) Slam Ball Stone ...
CrossFit 416 Daily – Monday, May 8th
Warm Up: – Video 3 rounds: 5 Supinated Strict Press w/ 5 sec. static hold at top of each rep 5 Supinated ...
CrossFit 416 Daily – Saturday, April 11
News and Notes: The first week of the new cycle is complete. Make proper recovery part of your routine so ...
CrossFit 416 Daily – Monday, July 20
News and Notes Starting on Tuesday, you will be able to book an appointment to visit Dr. Paul Oh. Treatment ...
CF 416 Daily – Friday, July 4
Strength Power Clean Build to a 1RM WOD 5 Rounds for time: 5 x Muscle Up 12 x ...
CrossFit 416 Daily – Tuesday, September 12th
WOD As many reps as possible in 5 minutes of 3 x Bar muscle ups 15 x Kettlebell deadlifts Rest ...
CrossFit 416 Daily – Thursday, March 12
Wednesday’s Whiteboard Strength Back Squat Every 2 minutes, for 10 minutes: Rd 1 – 6 reps @ 65% Rd 2- ...
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 – 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 – Monday, January 23rd
News and Notes: Week 1 of the Lifestyle Challenge has come and gone! If you haven’t already, make sure you ...
CrossFit 416 Daily – Thursday, September 1st
News and Notes: Reminder: Labour Monday Class Hours: 9am, 10am and 11am Fitness Strength A)In 8 minutes progress through Clean ...
CrossFit 416 Daily – Monday, February 27th
News and Notes: The 2017 Lifestyle Challenge has officially come to an end. Congratulations to everyone who took the initiative ...
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 – Thursday, September 28th
WOD In teams of 3: Row 5k then Complete 30 Man-makers as a team *as one partner works, one partner ...
CrossFit 416 Daily – Friday, November 28
Strength Level 1 Pause Clean Deadlift (to knee) + Hang Power Clean + Split Jerk *Build up in weight 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 – Monday, June 29
News and Notes: Reminder: Canada Day hours, 10am, 11am, and 12pm classes. FREE intro class 10am, Competition class will be ...
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 – Monday, August 22nd
Fitness In Partners complete for time: Rd 1: 5 x Wall Walk 15 x Back Squat 15 x Burpee ...
CrossFit 416 Daily – Saturday, August 8
News and Notes: Congrats to everyone who competed in the first CrossFit 416 Classic! Shout out to our two winners ...
CrossFit 416 Daily – Wednesday, June 3
News and Notes: We have two teams competing in the Sweat Rx Mag competition this weekend at the Metro Toronto ...
CrossFit 416 Daily – Saturday, November 1
WOD In partners Complete as many rounds as possible in 15 min 5 x Hang Power Clean(135/95) 5 x Shoulder ...
CrossFit 416 Daily – Wednesday, March 8th
News and Notes: Reminder: We are hosting the Physi0 Detective Seminar on Saturday. The class schedule is 7:30am and 8:30am ...
CrossFit 416 Daily – Wednesday, November 2nd
News and Notes: Are you looking for a challenge this month? Take part in our November 30 Pull-up Challenge. Complete ...
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 – Tuesday, August 23rd
Fitness and Performance On the Concept 2 rower complete the following (M/F splits) 1 – Pull sub 1:30/1:45 500m pace ...
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 – Wednesday, June 24
Tuesday’s Whiteboard Skills – 10 min Pulling strength skill progressions WOD Complete 5 rounds, In 2 minutes Row 200/175m ...
CF 416 Daily – Monday, May 2
Strength Back Squat 3 x 5 reps +5lbs from last session Press 3 x 5 reps + 2.5 lbs from ...
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 ...
CF 416 Daily – Saturday, July 25
WOD “Rahoi” U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage ...
CrossFit 416 Daily – Thursday, December 4
Strength Level 1 Back Squat 3 x 5 reps +2.5-5lbs Level 2 Back Squat 85% x 2 reps, 95% 3 ...
CrossFit 416 Daily – Monday, April 13
News and Notes: Thanks to everyone who came out to Rugby Rumble! Reminder, take all belongings from the cubby’s at ...
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 – Tuesday, December 8
News and Notes: CF 416 Holiday party is this Saturday! Whether you’re competing in the competition or not, come on ...
CrossFit 416 Daily – Wednesday, January 28
WOD For Max Reps 4 Rounds 60 sec Wallballs(20/14) 60 sec Chest 2 Bar Pull-ups 60 sec Box Jump overs(24/20) 60 sec Row(calories) ...
CrossFit 416 Daily – Thursday, March 5
News and Notes: Reminder: Please take home your water bottles, so that we can get rid of all the unused ...
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 – Tuesday, February 17
Strength Power Clean & Jerk Level 1 5 x 2 reps *reset each rep *Build up from last week ...
CrossFit 416 Daily – Thursday, April 14
News and Notes: Looking for something to do on Friday night? Grab a friend and come to Rugby Rumble. A charity ...
CrossFit 416 Daily – Thursday, June 30th
Fitness 3 Rounds – Rest 30-60sec between movements 6-8 x Deadlift (try to increase from last exposure) 10-12 x Dumbbell ...
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 – Saturday, October 21st
WOD For time: 50 x Pistols 40 x Box jumps (24/20) 30 x Deadlifts (185/125) 20 x Power cleans 10 ...
CrossFit 416 Daily – Tuesday, November 29th
Fitness Strength On the minute for 12 minutes Even: Deadlift x 5 reps Odd: Ring Row x 8 reps ...
CrossFit 416 Daily – Monday, May 1st
Warm-up – Video 2 rounds: 3/3 KB Single Leg DL + Knee Raise 5 Sumo stance hands only inch worms ...
CrossFit 416 Daily – Tuesday,
News and Notes: Our “Bring a Friend” day will take place on Saturday, May 28th. Bring your spouse, mom, dad, ...
CrossFit 416 Daily – Tuesday, April 19
Skills – 12 minutes Rope Climb Progression Pull to stand S Variation J Variation Legless *Mess around for 15 minutes ...
Mileage – Endurance
CrossFit 416 – 416 Endurance Metcon Metcon (Time) Distance run for time:5km – 2.5km 10km – 5km 15km – 7.5km ...
CF 416 Daily – Thursday, August 14
Strength Back Squat Beginner: 3 x 8-10 reps Advanced: 3-3-3-3 reps WOD 12 Min AMRAP 10 x Kettlebell Swing (53/35) ...
CrossFit 416 Daily – Tuesday, October 18th
News and Notes: Our October Athlete of the Month, is Andrew Ghabbour. Check out our interview with him. We are ...
CF 416 Daily – Friday, May 27
Strength Power Clean in 5 min build to a heavy 1 rep OTM x 10 Even: 1 x Power Clean ...
Faux Track – Number One
CrossFit 416 – GRIT @ 416 Warm-up (No Measure) 10 metres each: • Over the hurdle walk • Cradle lunge ...
CrossFit 416 Daily – Thursday, April 9
News and Notes: If you leave any bags or clothes in the cubby holes at the front or around the ...
CrossFit 416 Daily – Saturday, May 27th
Fitness and Performance In teams of 2 Complete as many rounds and reps as possible in 15 minutes: 30 x ...
CrossFit 416 Daily – Monday, September 28
Strength WOD Thruster 10-9-8-7-6-5-4-3-2-1 Reps Reps in each set must be unbroken Increase weight each set Rest as needed ...
CF 416 Daily – Saturday, July 5
In teams of 2 Complete for time: 100 x Over the Box Jumps Run 800m 80 Med Ball Sit-ups Run ...
CF 416 Daily – July 3, 2014
Strength Bench Press Build to a 1RM WOD For time: 10 x Strict Press (115/75) 15 x Overhead Squat ...
CF 416 Daily – May 12, 2014
Strength Back Squat Build to a 1RM WOD 10 Min AMRAP 10 x Wall Ball (20/14) 30 x Double ...
CF 416 Daily – Wednesday, July 16
Strength A. Single Leg Romanian Deadlift 3 x 8 reps per leg, 30X0 Tempo, Rest 60 sec B1.Single Arm ...
CrossFit 416 Daily – Wednesday, October 1
WOD Level 1 For time: Run 10oo m 100 x Double unders Then 2 Rounds 20 x Push Press (115/85) 20 x Burpee *Scale ...
CrossFit 416 Daily – Monday, February 23
The Lifestyle Challenge has come to an end! Congratulations to everyone who participated! Results to come this week. Welcome ...
CrossFit 416 Daily – Tuesday, January 10th
News and Notes: Great job on the 1st Lifestyle Challenge WOD!! We are going to continue testing today. As we ...
CrossFit 416 Daily – Tuesday, September 20th
News and Notes: Friday is the CF 416 Classic! There is still time to sign-up. For information check out the event page and/or ...
CrossFit 416 Daily – Saturday, July 30th
News and Notes: Reminder: Holiday Monday Class Hours: 10am, 11am, 12 pm CrossFit. WOD With a partner, complete as ...
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 ...
CrossFit 416 Daily – Monday, February 1
Toes to Bar Volume Training – On the Minute for 12 minutes perform a manageable amount of Toes-to-Bar that allows consistency in ...
CrossFit 416 Daily – Saturday, October 1st
News and Notes: CrossFit 416 is hiring a Front Desk Administrator!! Check out the description of the role on our Jobs ...
CrossFit 416 Daily – Friday, January 13th
News and Notes: REMINDER: All classes are canceled this weekend for the Stop Chasing Pain Seminar. Fitness and Performance ...
CrossFit 416 Daily – Monday, March 21
News and Notes: Good Friday hours: CrossFit 10am, 11am, 12pm. Please note that Friday Night Lights will start at 1:30pm ...
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 – Sunday, July 23rd
CrossFit Skills 12 Minutes Level 1: 4 Rounds Min 1) z-press x 8 reps Min 2) Hollow rocks x 30s ...
CrossFit 416 Daily – Tuesday, January 13
Strength Power Clean Level 1 5 x 3 +2.5-5lbs – reset on each rep Level 2 5-5-5-5 – touch and ...
CrossFit 416 Daily – Sunday, March 26th
Fitness and Performance – 10:30am “Kelly” For time, complete 5 Rounds Run 500m 30 x Box Jumps(24/20) 30 x Wallballs(20/14) ...
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 416 Daily – Monday, November 28th
Fitness and Performance Strength On the minute for 12 minutes Even: Back Squat 5 reps @ 75% Odd: Ring Dips ...
CrossFit 416 Daily – Saturday, October 4
WOD In partners complete As many rounds as possible in 15 min 20 x Box Jump(24/20) 20 x Ball Slam(40/20) ...
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 – Friday, March 10th
News and Notes: Notice: Friday Night Lights sign-up spots are reserved for people officially signed up for the the CrossFit Open. Heats ...
CrossFit 416 Daily – Friday, September 1st
Skills and Drills Muscle Clean 3-3-3-3-3 reps Strength Clean 3-3-3-3-3-3 WOD Complete as many rounds and reps as ...
CrossFit 416 Daily – Monday, November 10
Strength Back Squat Level 1 3 x 5 +2.5-5lbs Level 2 1 x 20 rep + 5-15lbs WOD 12 ...
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 ...
CrossFit 416 Daily – Sunday, August 6th
Fitness and Performance On the Minute for 20 minutes Min 1: 15 x Kettlebell Swings (53/35) Min 2: 15 x ...
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 – Saturday, July 25
WOD With a partner, complete as many rounds as possible in 22 minutes 22 Front Rack Lunges(135/95) 22 Jumping Squats 22 ...
CrossFit 416 Daily – Friday, August 19th
News and Notes: Just a reminder, all bikes must be locked up outside of the gym. Thank you for your ...
CF 416 Daily – May 10, 2014
WOD In partners 100 x Power Clean(135/95) 1500m Medball Run (20/14) 100 Burpees *One person working at a time except ...
CrossFit 416 Daily – Wednesday, October 28
Tuesday’s Whiteboard WOD On the 3 Minute for 5 Rounds 7 x Deadlift (245/165) 40 x Double Under 20 x ...
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 – Monday, April 5
News and Notes: New cycle officially starts this week, check out the details here Strength Back Squat Every 3 ...
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 ...
CF 416 Daily – Monday, June 16
Strength Back Squat 3 x 5 reps +5lbs from last session Press 3 x 5 reps + 2.5lbs from last ...
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, December 18
Thursday’s Whiteboard Deadlift Performance: A)1 x 1 rep @ 90% of 1RM B)1 x max reps, subtract 5lbs from 90% ...
CrossFit 416 Daily – Saturday, September 9th
NEWS AND NOTES • ICYMI: FREE 14 DAY NO SUGAR MORE SLEEP CHALLENGE WOD 20 min AMRAP In partners complete: ...
CrossFit 416 Daily – Tuesday, November 22nd
Fitness Complete 3 Rounds for time: 10 x Strict Chest to Bar Pull-ups 10 x Strict Ring Dip 7 x ...
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 – Wednesday, November 23rd
Fitness and Performance 5 Rounds, each for time: Every 3 minutes complete: 200/160m Row 10 x Burpee 20 x Kettlebell ...
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 ...
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, October 1
Wednesday’s Whiteboard Strength WOD Build to a Heavy 5 rep Strict Press Build to a Heavy 3 rep Push ...
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 ...
10 Steps to Building Your Inner Athlete: Fluid Balance
# 3 FLUID BALANCE Since we’re now pushing the intensity in the gym and getting sweaty, it’s important to make ...
CrossFit 416 Daily – Wednesday, April 27
News and Notes: We’re on to week 4 of the 416 OPT Project. This week, Dr. Paul covers an active ...
CrossFit 416 Daily – Friday, November 21
Strength Level 1 Hight hang Power Clean + Hang Power Clean + Split Jerk Level 2 High Hang Clean + ...
CrossFit 416 Daily – Saturday, February 21
WOD In Partners, complete as many rounds as possible in 20 min 200 Double Under buy-in Then 30 x Burpee ...
CF 416 Daily – Friday, June 20
Strength Power Clean In 5 min build up to a heavy 2 OTM x 10 Even: Power clean, 2 reps ...
CrossFit 416 Daily – Tuesday, March 8
News and Notes: Friday Night Lights Week 3 is upon us, here is a note from Crystal about this weeks ...
CrossFit 416 Daily – Saturday, November 28
Friday’s Whiteboard WOD In teams of 2 complete as many rounds as possible in 16 minutes 10 x Muscle-up 20 ...
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 ...
Working on your Weaknesses
The date is February 23rd, 2018. The CrossFit open. You are surrounded by your fellow 416ers, yelling your name, cheering ...
CrossFit 416 Daily – Saturday, August 5th
Fitness and Performance In teams of 3 Complete as many rounds as possible in 20 minutes: 4 unbroken sets of ...
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 – Saturday, September 17th
Fitness and Performance With a partner complete as many rounds and reps as possible in 14 minutes: 5 x Burpee ...
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 – Tuesday, March 21st
CrossFit 416 – CrossFit Fitness On the Minute On the Minute for 21 Minutes Min 1-7 5 x Snatch pull ...
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 – Saturday, February 4th
News and Notes: Thanks to everyone who took part in the Row Off on Friday night! The chilli macro’s are ...
CrossFit 416 Daily – Thursday, May 7
Wednesday’s Whiteboard Skills Spend 10 min working on a skill progression WOD For time complete: 21-14-7-14-21 reps Overhead Squat ...
CrossFit 416 Daily – Monday, April 11
News and Notes: 5 more day until Rugby Rumble. Come support Brandon as he try’s to go for a 1-0 ...
CrossFit 416 Daily – Saturday, December 10th
Fitness and Performance In teams of 3 complete the following for time: 4 Rounds (each) 7 x Thruster(75/55) 7 x ...
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 – Thursday, July 21st
News and Notes: We have added Open Gym hours for this Saturday during the CF 416 Track Meet. There are ...
CrossFit 416 Daily – Wednesday September 30
Tuesday’s Whiteboard Skill Work Muscle-ups 4 Rounds 3 x Kipping Ring Row 3 x Banded Turnover 3 x kipping ring ...
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 – 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 ...
CF 416 Daily – Saturday, July 12
WOD In partners complete 3 rounds each 10 x Lateral Barbell Jumps 15 x Thruster (95/65) 20 x Knees to ...
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 – Monday, November 23
News and Notes: We have added a CrossFit class Tuesday and Thursday at 7:30pm. Please note that the class is ...
CrossFit 416 Daily – Saturday, January 2
News and Notes: Reminder: All schedule reservations and membership payments are now made through WODIFY. WOD In teams of 2 complete ...
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 ...
Endurance – Mileage
CrossFit 416 – 416 Endurance Metcon Metcon (Distance) WOD: 10-7-3-13 rounds: 10min run, 7 min run, 3 min run, 1 ...
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 – Wednesday, December 14th
Fitness and Performance Complete 4 Rounds In 4 minutes complete as many rounds and reps as possible: 12 x Hand ...
CrossFit 416 Daily – Saturday, November 8
REMINDER: All classes are cancelled today for our Members Competition. If you’re not competing, come by and cheer on ...
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 – Tuesday, September 19th
News and Notes The 416 Classic is this Friday! If you haven’t signed up yet, register here. WOD On the ...
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 – Wednesday, November 5
Strength Snatch Skill Development -12 min Level 1 Hang Snatch High Pull + High Hang Power Snatch + OH Squat(2 sec ...
CrossFit 416 Daily – Friday, December 4
News and Notes: Only 2 more days to sign-up for our Members Comp on December 12. All members are encouraged ...
CrossFit 416 Daily – Saturday, April 4
News and Notes: Rugby Rumble is less than a week away, come and support Avraan in the ring. Purchase tickets ...
CrossFit 416 Daily – Monday, February 15
News and Notes: Family Day Schedule Reminder: 9am, 10am, 11am, 12pm CrossFit: 11:30am Basics We are in the last week ...
CrossFit 416 Daily – Saturday, December 17th
News and Notes: Schedule Reminder: Saturday: 7:30am and 8:30am classes only Sunday: CLOSED Fitness and Performance With a partner, complete ...
CrossFit 416 Daily – Tuesday, June 30
Monday’s Whiteboard Strength Back Squat Level 1: 3 x 5 reps +5-10lbs from last week Level 2: 5 @ 82.5%, ...
CrossFit 416 Daily – Tuesday, September 6th
Fitness Strength Back Squat 3 x 5 reps +2.5-5lbs WOD Complete 3 Rounds for time: 20 x V-ups 10 ...
CrossFit 416 Daily – Saturday, June 3rd
Fitness and Performance In Teams of 3 Conga line Style Complete AMRAP in 20 Minutes 21 calorie row 15 x ...
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 ...
CrossFit 416 Daily – Thursday, July 23
News and Notes We’re excited to launch the very first CrossFit 416 Classic. This is an Olympic Weightlifting competition open ...
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 – Tuesday, June 20th
Fitness A1)Deadlift 3 x 5 reps + 10lbs from last exposure A2)3 x Max Strict Pull-ups Performance A1)Deadlift 4-3-2-1-3 ...
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
CrossFit 416 Daily – Saturday, November 7
Friday’s Whiteboard WOD With a partner complete 3 Rounds of the following for time: 3 Rounds (each) 3 x Deadlift ...
CF 416 Daily – May 14, 2014
Skill Progression – If you did not complete you Squat or Press 1RM, do that instead OTM x 10 Strict ...
CrossFit 416 Daily – Saturday, May 16
News and Notes: Sign-up for Coach Rachel’s 8-week strength cycle is now available. Sign-up here. The program includes the following: ...
CrossFit 416 Daily – Wednesday, March 18
News and Notes: Friday Night Lights sign-up is working now on Mindbody. CrossFit 416 Endurance is starting April 7th. Click here ...
CrossFit 416 Daily – Thursday, September 10
News and Notes: Reminder: If you leave your shoes at the gym, please take them home during renovations. Wednesday’s Whiteboard ...
CrossFit 416 Daily – Thursday, July 13th
Fitness Back Squat 3 x 5 Reps +5-10lbs from last exposure Performance Kettlebell Front Rack Step-up 8-8-8-8-8 Reps __________ ...
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 – Friday, June 17th
Fitness 3 Rounds – Rest 60 sec after each movement 2 x Wall Walk – 5 sec hold at top ...
CrossFit 416 Daily – Saturday, July 8th
Fitness and Performance With a partner, complete 10 Rounds each 3 x Thrusters (185/125) 75ft shuttle run Max Chest to ...
CrossFit 416 Daily – Monday, October 13
WOD Level 1 3 Rounds 15 x Thrusters(95/65) 25 x KB Swing(53/35) Run 500m Level 2 3 Rounds 10 ...
CrossFit 416 Daily – Tuesday, June 23
Monday’s Whiteboard Strength Back Squat Level 1: 3 x 5 reps + 5-10 lbs from last week Level 2: 5 ...
CrossFit 416 Daily – Saturday, March 28
News and Notes: Great work to everyone who took part in 15.5 during Friday Night Lights. It was a tough ...
CrossFit 416 Daily – Sunday, May 14th
CrossFit 416 – CrossFit Fitness and Performance Metcon (Time) Complete 5 Rounds for time: 9 x Power Clean(135/95) 15 x ...
CrossFit 416 Daily – Friday, August 5th
Fitness Deadlift + Hang Clean(mid thigh) + Front Squat (15 minutes) *Work through progression, focusing on positioning WOD On ...
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 – 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 – Friday, January 16
Strength Power Snatch Level 1 5 x 2 – reset each rep Build up and increase from last week ...
CrossFit 416 Daily – Saturday, December 24th
News and Notes: Holiday Hours: Sun, Dec. 25th – CLOSED Mon, Dec. 26th – 10 AM, 11 AM, 12 PM ...
CrossFit 416 Daily – Friday, November 6
Thursday’s Whiteboard WOD “Chelsea” On the minute x 30 5 x Pull-up 10 x Push-up 15 x Air Squat *Try ...
CF 416 Daily – Monday, September 8
Strength Snatch Balance 1-1-1 reps OH Squat 2-2-2 reps WOD 12 Min AMRAP 10 x Burpee 20 x Wall ...
CrossFit 416 Daily – Monday, May 25
News and Notes: Testing week has arrived! You have put in a lot of great work over the last 8 ...
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 ...
Developing Handstand Push-ups
Push-Ups are hard.. what’s harder? Doing them upside down. Everything is harder upside down, or at least it’s uncomfortable and ...
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 – 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 – Tuesday, March 1
News and Notes: A quick word from Crystal on Friday Night Lights Picnic Club this week Dear Friends, Congratulations on ...
CrossFit 416 Daily – Saturday, June 17th
Fitness and Performance Conga Line “Linda-ish” For time: 10-9-8-7-6-5-4-3-2-1 reps Deadlift (275/185) Floor Press (185/125) Clean (135/95) *Work in teams ...
CF 416 Daily – April 25, 2014
Skills OTM x 10 Strict Pull-ups – 3 x Chin-up negatives OTM x 5, 8-10 x DB Bent Over Row ...
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 ...
CrossFit 416 Daily – Monday, October 16th
Warm-Up 3 minutes shoulder and thoracic opener 2 rounds of: 10 x Banded rows (right/left) 10 x Yoga push ups ...
CF 416 Daily – Tuesday, July 8
Olympic Skill Work 3 Sets 10 x Overhead Squat 5 x Press Snatch Balance 10 x Snatch Balance – mix ...
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 ...
CrossFit 416 Daily – Monday, December 1
Strength Back Squat Level 1 3 x 5 reps +2.5-5lbs Level 2 1 x 20 reps +5-10lbs WOD 3 ...
CrossFit 416 Daily – Wednesday, November 16th
Fitness and Performance On the minute for 21 minutes Min 1: Row 15/12 Cal Min 2: 150 ft Front Rack ...
CrossFit 416 Daily – Wednesday, April 12th
News and Notes: ICYMI: April 2017 Athlete of the Month: Joe Vukovic Warm Up 3 Rounds: Spiderman Complex on each ...
CrossFit 416 Daily – Friday, July 21st
Fitness and Performance Skills – 5 Minutes 1 x Clean Deadlift + 1 High Hang Clean *Build up, but look ...
CrossFit 416 Daily – Monday, December 26th
Schedule Reminder: Monday Classes: 10am, 11am, 12pm Tuesday Classes: 10am, 11am, 12pm Fitness and Performance With a partner complete ...
CrossFit 416 Daily – Thursday, April 21
News and Notes: Looking for something to do on Saturday? Join some CF 416 crew at Boulderz Climbing Centre. We ...
CrossFit 416 Daily – Tuesday, March 15
News and Notes: CrossFit 416 is excited to announce our new Corporate Wellness Program. For more info, click through to ...
CrossFit 416 Daily – Wednesday, October 29
WOD “Diane” 21-15-9 reps Deadlift (225/155) Handstand Push-ups *Scaling options: 2 Ab Mats Inverted Box Push-ups Bear Push-ups ...
CrossFit 416 Daily – Wednesday, November 30th
Fitness and Performance Complete as many rounds and reps as possible in 15 minutes: 30 x Double Under 10 x ...
CrossFit 416 Daily – Friday, April 17
News and Notes: WOD for Sick Kids is taking place right in our back yard at the Metro Toronto Convention ...
CrossFit 416 Daily – Saturday, April 15th
News and Notes: Notice: Open Gym is scheduled during specific times. If you choose to attend Open Gym please respect ...
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 – Saturday, October 15th
Fitness and Performance With a partner complete as many rounds as possible in 14 minutes: 3 x Push Press(135/95) 6 ...
CrossFit 416 Daily – Thursday, January 8
Notes: *Only more 2 days to sign up for the lifestyle challenge. Ask any coach for more info. Strength Back ...
CrossFit 416 Daily – Saturday, March 4th
News and Notes: Congratulations to everyone you completed 17.2 in Friday Night Lights!! Some amazing results! Fitness and Performance ...
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 – Tuesday, November 11
Strength Press 5-5-5 WOD 4 Rounds for time: 50 x Double Under 20 x KB Swing(53/35) 10 x Burpee ...
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 – Tuesday, February 24
For those of you that are new to Friday Night Lights will be introduced to spectators party or as it ...
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 – Thursday, October, 23
Strength Snatch -12 min Level 1 Hang Power Snatch – build to a heavy 1 Level 2 Hang Snatch (below ...
CrossFit 416 Daily – Saturday, May 13th
Fitness and Performance In teams of 3 complete 7 Min AMRAP Row 120/100 calories Max Wallballs(20/14) ~Rest 3 minutes~ 6 ...
CrossFit 416 Daily – Sunday, May 21st
CrossFit – 10:30am For time: 30-20-10 reps Kettlebell Swings(53/45) Push Press(95/65) Run 500m after each set Rx+ – 11:30am ...
CrossFit 416 Daily – Saturday, March 12
News and Notes: Congratulations to everyone who took part in Friday Night Lights! Special shout out to everyone who got ...
CrossFit 416 Daily – Friday, October 9
Thursday’s Whiteboard WOD With a partner Min 0-10 Run 1600m, Max Push Press (135/95) Min 12-20 Run 800m, Max Front ...
CrossFit 416 Daily – Friday, April 22
News and Notes: We have a new bike rack! It is located outside the back door. Ask the front desk ...
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 – 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 – 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 – Thursday, February 26
News & Notes The Open starts today! There is still time to sign-up, just click here. Once you have signed-up ...
CrossFit 416 Daily – Wednesday, August 9th
Strength Strict Press – 8 minutes Fitness: 3 x 5 reps Performance: Build to 90% of 1RM, then drop back 15% ...
CrossFit 416 Daily – Thursday, January 19th
Warm-up 3 Rounds :45 sec work, 15 sec Rest Row Box Jump Burpee Fitness Strength Press 3 x 5 ...
CrossFit 416 Daily – Monday, June 26th
News and Notes: Canada Day hours: CrossFit 9am, 10am, 11am Open Gym 12pm-2pm Fitness A)Back Squat 3 x 5 Reps ...
CrossFit 416 Daily – Monday, August 3
WOD In teams of 2 complete as many rounds as possible in 20 minutes of 20 x Ring Dip 20 ...
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 – 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 – Saturday, January 31
WOD In teams of 2, complete as many rounds as possible in 12 min 3 x Burpees 6 x Pull-ups ...
CrossFit 416 Daily – Thursday, January 14
News and Notes: The Lifestyle Challenge is underway and many of you still have some questions and concerns…So coach Rach ...
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 – Tuesday, June 2
News and Notes: Check out the Endurance class Tuesday night for FREE @ 6:30pm. Monday’s Whiteboard Strength Thruster In 10 min, ...
CrossFit 416 Daily – Sunday, September 3rd
CrossFit WOD Build up in 15 minutes: 1 x Hang Power Snatch + 1 x Power Snatch + 2 Overhead ...
CrossFit 416 Daily – Monday, February 2
Strength Front Squat Level 1 3 x 3 reps + 2.5-5lbs from last week Level 2 Build to 1 rep ...
CrossFit 416 Daily – Tuesday, December 2
Strength Bench Press Level 1 5-5-5 reps Build to a heavy 5 reps in 3 attempts (5-7 total sets) Level ...
CrossFit 416 Daily – Tuesday, April 7
News and Notes: CF 416 Endurance starts today! There is still time to sign-up for the 8-week program. Click here ...
CrossFit 416 Daily – Sunday, October 1st
Strength Thrusters 5-5-5-5-5 reps WOD 9-15-21 Thrusters (at 60% of strength) Bar-facing burpees RX+ Thrusters 5-5-5-5-5 then 50 ...
CrossFit 416 Daily – Wednesday, April 1
News and Notes: It’s your turn to be the DJ. CrossFit 416 is now on Spotify! Login to your account ...
CrossFit 416 Daily – Friday, January 9
Notes: *Today is the last day to sign-up for the lifestyle challenge *Sunday is Bring a Friend day – Sign-up ...
CF 416 Daily – Friday, June 6
Strength Power Clean In 5 Min build to a heavy 1 rep OTM x 10 Even: 1 x Power Clean ...
CrossFit 416 Daily – Thursday, October 6th
News and Notes: The second instalment of our Pistol Squat progression is now up on the blog. Check it out, ...
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 – May 8
Strength OTM x 8 Back Squat 3 reps @ 80% of 3RM – check the whiteboard 7 x KB Swing ...
10 Steps to Building Your Inner Athlete: Quality Over Quantity
Over the next few weeks, we’ll be releasing new articles to help everyone tap into their inner athlete a little ...
CrossFit 416 Daily – Friday, April 15
News and Notes: There is still time to sign-up for the CF 416 field trip to Boulderz Climbing Centre. Check ...
CF 416 Daily – Wednesday, June 11
Skill Work OTM x 10 *Complete Tuesday strength if missed WOD 2 Rounds for max reps 60 sec Russian ...
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 – Saturday,
News and Notes: If you’re interested in competition in your first CrossFit competition, check out the Festivus Games . This competition ...
CrossFit 416 Daily – Tuesday, September 29
Monday’s Whiteboard WOD On the minute for 30 minutes for max reps Min 1 – Max Burpees Min 2 – ...
CrossFit 416 Daily – Sunday, May 28th
CrossFit – 10:30am & 11:30am Fitness and Performance 3 Rounds 30 x Sit-up 25 x Push-up 20 x Pull–up 15 ...
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. ...
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 – Saturday, January 3
WOD For time: 10 Rounds 5 Ring Rows 5 Push-ups Rest 2 Min 5 Rounds 10 Russian Kettlebell Swings(70/53) 10 Sit-ups ...
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 ...
CF 416 Daily – Wednesday, September 3
Strength Push Press Beginner: 3 x 6-8 reps Advanced: 3-3-3-3 reps WOD 9 Min AMRAP Ladder (increase by 2 ...
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 – Friday, February 24th
News and Notes: Notice: Friday Night Lights sign-up spots are reserved for people officially signed up for the the CrossFit ...
CF 416 Daily – Friday, August 8
Strength Deadlift 5-4-3-2-1 Reps WOD 8 Min AMRAP 5 x Back Squat (185/135) 8 x Ball Slams(40/20) 10 x ...
CrossFit 416 Daily – Wednesday, September 6th
News and Notes: 416Life Lifestyle and Nutrition is putting on a challenge! Not just any challenge, but a 14 day ...
CrossFit 416 Daily – Wednesday, April 6
News and Notes: Forget your protein shake??? We’ve got you covered, single scoop Jakt Rx Recovery is now available at ...
CrossFit 416 Daily – Friday, March 18
News and Notes: Reminder: Make sure you sign-up for Friday Night Lights if you want to compete Friday night. Heats ...
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 ...
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 – 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 – Saturday, January 23
WOD With a partner complete as many rounds as possible in 15 minutes: 12 x Muscle-ups 24 x Box Jump Over(24/20) 36 x ...
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 – Wednesday, September 27th
Strength Deadlifts Fitness: 5-5-5-5-5 reps Performance: build to 75% of your one rep max for 5 reps WOD On ...
CrossFit 416 Daily – Friday, December 5
Strength Level 1 Pause Clean Deadlift (to knee) + Hang Power Clean + Push Jerk + Split Jerk *build up ...
CrossFit 416 Daily – Wednesday, August 24th
News and Notes: Have you been on the fence about signing up for the Gymnastics Seminar on September 10 and ...
CrossFit 416 Daily – Monday, July 3rd
News and Notes: July 3rd Schedule Reminder: CrossFit 9am, 10am, 11am Open Gym 12pm-2pm Fitness and Performance “Murph” For ...
CF 416 Daily
Make sure you check out the info on our latest strength/skill cycle here Skill OTM x 10 – work ...
