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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News and Notes: Thanks to everyone who came out to Rugby Rumble! Reminder, take all belongings from the cubby’s at ...
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News and Notes: There is still time to sign-up for the CF 416 field trip to Boulderz Climbing Centre. Check ...
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 ...
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CrossFit 416 Daily – Sunday, October 29th
Warm-Up 3 rounds of: 1 minute Overhead plate hold 10 x Yoga push-ups 5 x Lateral step-ups WOD 5 ...
CrossFit 416 Daily – Saturday, August 5th
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CrossFit 416 Daily – Wednesday, December 10
Strength Level 1 Pause Snatch Deadlift (to knee) + Power Snatch + Overhead Squat *build up in weight Level 2 ...
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News and Notes: We’re excited to announce a new membership option from Six Lifts Weightlifting! We are teaming up to ...
CrossFit 416 Daily – Monday, November 24
Strength Back Squat Level 1 3 x 5 reps +2.5-5lbs Level 2 1 x 20 reps + 5-10lbs WOD ...
CrossFit 416 Daily – Saturday, November 4th
WOD In teams of 3 5 rounds for time of: 12/10 calorie row 12 x Hang power snatch (95/65) 12 ...
CrossFit 416 Daily – Monday, April 25
Fitness A) Back Squat 3 x 5 Reps +5-10lbs from last exposure B) Press 3 x 5 reps + 2.5-5lbs ...
CrossFit 416 Daily – Tuesday, October 21
News and Notes: We sincerely apologize for cancelling classes on Tuesday night. The construction caused another dust bowl. Thank you ...
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 – Friday, December 12th
Strength Back Squat Fitness: 5-5-5-5-5 reps Performance: A) In 12 min build to heavy 5 Back Squat *rest 2-3 minutes then ...
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 ...
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 ...
CrossFit 416 Daily – Saturday, January 24
WOD In teams of 3 20 min AMRAP 60 x Russian Kettlebell Swing(70/53) 50 x Front Squat (155/105) 40 x Pull-ups 20 ...
CrossFit 416 Daily – Wednesday, December 23
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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 – Saturday, March 16th
WOD In groups of 3 5 rounds each of A) 7 x Thrusters (135/95) B) 14 x Toes to Bar ...
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In Partners complete a 12 min AMRAP Ladder: 2 x Box Jump(24/20) 2 x Ball Slam(40/20) 2 x Burpee 4 ...
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Skills and Drills Drop Snatch 2-2-2-2-2 reps Strength Snatch 2-2-2-2-2-2-2 reps WOD 4 Rounds for time 15 x Back squats ...
CrossFit 416 Daily – Monday, October 2nd
Strength Back Squat Fitness: 3 x 5 reps Performance: Build to a heavy set of 5 WOD 3 rounds ...
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, 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 – 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 – Wednesday, March 25
News and Notes: Want to get outside this weekend? Join the free teaser class for CrossFit 416 Endurance. The class ...
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 – Friday, September 4
Thursday’s Whiteboard Ring Skills Level 1 5 Rounds 5 x Strict Ring Row 5 x Ring Dip 5 x Candle ...
CrossFit 416 Daily – Monday, April 24th
News and Notes: GRIT Training TO starts on Monday! There is still time to sign-up. Check out the the program ...
CrossFit 416 Daily – Friday, October 17
Skills Spend 15 min working on 2-3 gymnastics skills WOD “The Chief” 5 Rounds 3 Min AMRAP 3 x ...
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 – 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 – Saturday, December 31st
News and Notes: Schedule Reminder: Sunday, January 1st – CLOSED Monday, January 2nd – 10am, 11am, 12pm Classes Fitness and ...
CrossFit 416 Daily – Tuesday, October 17th
Warm-Up 2 rounds of: 10 x Scapular depressions 10 x Banded pull-downs 5 x Tempo ring rows 10 x Banded ...
CF 416 Daily – Thursday, June 26
Strength Back Squat 5 @ 65% 5 @ 75% 2 @ 85% Bench Press 5 @ 60% 5 @ 70% ...
CrossFit 416 Daily – Saturday, February 20
News and Notes: Final Reminder: Lifestyle Challenge Seminar part two is on Sunday @ 10:30am, if you are doing the ...
CrossFit 416 Daily – Tuesday, February 10
Strength Power Clean & Jerk Level 1 5 x 2 reps *reset each rep *Build up in weight Level ...
CrossFit 416 Daily – Thursday, August 3rd
Strength Front Squat Fitness: Build to a 5RM Performance: Build to a 1RM WOD For time: 25 burpees then ...
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 ...
CrossFit 416 Daily – Friday, March 4
News and Notes: Reminder: If you plan on participating in Friday Night Lights, please register on WODIFY. Heats will be ...
Sugar Free Recipe: Sweet Potato Banana Toast
Really, this couldn’t be easier. What You’ll Need 2 slices about 1/4 inch thick sweet potato, cut lengthwise All natural ...
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 – Monday, December 12th
News and Notes: Thanks to everyone you came by to our Holiday Party on Friday!! Special thanks to those who ...
CrossFit 416 Daily – Saturday, December 2nd
Warm-up 6:00 minutes Ab mat pizza game *for every drop complete 5 x sit ups 5 x air squats 5 ...
CF 416 Daily – Thursday, July 10
Olympic Lifting Skills 3 Rounds 10 x Overhead Squat 5 x Pressing Snatch Balance 10 x Snatch Balance 5 x ...
CrossFit 416 Daily -Tuesday, November 1st
Fitness Strength Turkish Get-up -15 minutes 3-3-3-3-3 each side WOD 40 x Kettlebell Swing 30 x Goblet Squat 40 ...
CrossFit 416 Daily – Thursday, November 24th
Fitness and Performance Back Squat 1-10-1-20-1-30 Reps *Lift the heaviest weight possible for each set *Rest as needed between sets ...
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 – Wednesday, August 30th
Strength Strict Press Fitness: 3 x 5 reps Performance: Build to 1 rep at 90% then drop back 5% and complete ...
CrossFit 416 Daily – Sunday, April 1st
Weightlifting In 12 minutes, determine your 1 rep max Power Snatch WOD In groups of 3, complete 3 rounds ...
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 – 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 – Thursday, June 15th
Fitness A)Back Squat 3 x 5 Reps +5-10lbs from last exposure B)Floor Press 3 x 5 Reps +2.5-5lbs from last ...
CrossFit 416 Daily – Saturday, April 8th
Fitness and Performance With a partner, complete as many rounds as possible in 20 minutes: Run 500m (together) Then ...
CrossFit 416 Daily – Wednesday, October 19th
News and Notes: Our CrossFit 416 Members Comp is now scheduled for November 19th. Check out the Event Page for ...
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 ...
CF 416 Daily – Monday, September 22
Strength A. 12 Min L1.High Hang PC + Hang PC + Front Squat L2. Build to 1RM High Hang Clean ...
CrossFit 416 Daily – Monday, May 23rd
News and Notes: Reminder: Holiday Monday Hours: CrossFit 10am, 11am, and 12pm classes. Lot’s of exciting things happening this week. ...
CF 416 Daily – Thursday, August 21
Strength Deadlift Beignner: 3 x 8-10 reps Advanced: 3-3-3-3 reps WOD 5 Rounds for time: 6 x HSPU 12 x Box ...
CrossFit 416 Daily – Tuesday, February 23
News and Notes: The Open starts in 3 days: Check out our article below in “The 2016 Open @ CrossFit 416” ...
CrossFit 416 Daily – Saturday, May 20th
News and Notes: Schedule Reminder: Saturday and Sunday – Normal Schedule Victoria Day Monday – CrossFit 9am, 10am, 11am Open ...
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 – Canada Day!
News and Notes: Schedule Reminder: Canada Day Classes – 10am, 11am, 12pm CrossFit. All other classes and open gym are ...
CF 416 Daily – Wednesday, July 9
Strength A. 1-Leg Romanian Deadlift 3 x 10 Reps per leg, 30X0 Tempo, Rest 60 sec B1.1-Arm Kneeling DB ...
CrossFit 416 Daily – Monday, December 15
This week we are going to test 3 lifts to see if all the hard work over the last 6 ...
CF 416 Daily – Friday, September 19
Skills Spend 15 min working a few gymnastics skills WOD Level 1. 7 Rounds for time: 7 x Ring ...
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 – Friday, February 23rd
WOD CrossFit Open Workout 18.1 As many rounds as possible in 20 minutes of 8 x Toes to Bar 10 ...
CF 416 Daily – Friday, July 18
Strength A.Barbell Step-up 3 x 5 reps each leg, 30X2 Tempo, Rest 90 sec B1.Push-ups 3 x Max ...
CrossFit 416 Daily – Saturday, September 3rd
Fitness and Performance With a partner complete as many rounds as possible in 15 minutes: 4 x Deadlift (155/105) 3 ...
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 ...
2018 CrossFit Open @ 416
Things you should know about completing the Open at 416: 1)Every Friday we host Friday Night Lights from 6:30pm-9:30pm. There ...
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 ...
CrossFit 416 Daily – Wednesday, May 18
News and Notes: We’ve stocked up again in all styles of our hats. Black and Red Fullbacks, and Grey Snapback. ...
CrossFit 416 Daily – Saturday, June 25th
WOD In teams of two complete as many rounds and reps as possible in 20 minutes: 2 x Kettlebell Swing ...
CrossFit 416 Daily – Monday, January 25
Chest-to-Bar Pull-ups Volume training – On the Minute for 12 minutes perform a manageable amount of C2B Pull-ups that allows ...
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, 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 ...
CrossFit 416 Daily – Thursday, November 20
Strength Back Squat Level 1 3 x 5 reps + 2.5-5lbs Level 2 85%x1 rep, 90%x1 rep, 95% x 1 ...
CF 416 Daily – Tuesday, July 29
Olympic Lifting Skills 3 Rounds 10 x Overhead Squat 5 x Pressing Snatch Balance 10 x Snatch Balance 5 x ...
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, April 1
News and Notes: We’ve got some exciting events coming up in April. Rugby Rumble is an annual fundraiser that consists ...
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 – 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 – Saturday, February 4th
News and Notes: Thanks to everyone who took part in the Row Off on Friday night! The chilli macro’s are ...
CF 416 Daily – Monday, June 30
Focus on your strength work today, and building up to a 1RM, only complete the WOD if time permits. Strength ...
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, August 22nd
Fitness and Performance Complete as many rounds and reps as possible in 22 minutes 50 x Handstand Push-ups 50 x ...
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 – Thursday, February 9th
News and Notes: ICYMI: We sent out our annual members survey via email. Some people found it in their Junk folders. ...
CrossFit 416 Daily – Thursday, April 7
News and Notes: Rugby Rumble is just over 1 week away! You do not want to miss this event. Your ...
CrossFit 416 Daily – Friday, January 19th
Strength Front Squat Fitness: 5-5-5-5-5 reps Performance: A) In 12 minutes build to heavy 4 rep B) Complete 1 set ...
CrossFit 416 Daily – Sunday, August 27th
CrossFit WOD 10 building sets in 20 minutes 3 x Power Clean + 2 x Hang Power Clean + 1 ...
CrossFit 416 Daily – Saturday, June 13
News and Notes: Still a few spots are left in the “Bring a Friend” class on Sunday at 11:30am. Sing-up ...
CrossFit 416 Daily – Thursday, March 22nd
WOD In groups of 3 As many reps as possible in 20 minutes Partner A) Max Calories Assault Bike Partner ...
CrossFit 416 Daily – Wednesday, June 8
Tuesday’s Whiteboard Pulling Skills/Strength Spend 10 minutes working through a pulling progression WOD Complete 3 rounds Row 400m Run ...
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 – Wednesday, May 10th
Fitness and Performance In partners, complete 3 Rounds for reps: 2 Minutes per station: Assault Bike (calories) Slam Ball Stone ...
Mileage – Endurance
CrossFit 416 – 416 Endurance Metcon Metcon (Time) Distance run for time:5km – 2.5km 10km – 5km 15km – 7.5km ...
CrossFit 416 Daily – Tuesday, December 30
In yesterday’s newsletter, we introduced our 2015 Lifestyle Challenge. If you missed it, check out the details here ...
CrossFit 416 Daily – Sunday, April 9th
CrossFit – 10:30am “Nancy” Complete 5 rounds for time: Run 400m 15 x Overhead Squat(95/65) Rx+ – 11:30am 3 ...
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, December 16th
Fitness On the minute for 12 minutes Min 1 – 5 -10 x Overhead Squat Min 2 – Overhead Squat ...
CrossFit 416 Daily – Wednesday, March 7th
Skills and Drills Inverted Skill Work Fitness: On the minute for 12 minutes Minute 1: 8-10 Perfect Push-ups Minute 2: ...
CrossFit 416 Daily- Tuesday, December 12th
WOD Every minute on the minute for 20 minutes of: Odd: 10 calorie row Even: 10 x burpees then 4 ...
CrossFit 416 Daily – Wednesday, August 19
News and Notes: CF 416 Bills Game Adventure – Note from Crystal (generous organizer) Good day all, For all of ...
THIS vs. THAT
The easiest thing you can do is add in unnecessary calories to your meals. Simply switching out ingredients for another ...
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 ...
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 – 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
Lot’s of improvements since we did this last time! Strength – 12 min Level 1 Snatch Deadlift (to ...
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 – Wednesday, April 8
News & Notes: Win a Klokov barbell in this Again Faster draw Tuesday’s Whiteboard Skill Work take 10 min ...
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 – Tuesday, October 20
Monday’s Whiteboard Strength Hang Power Clean 5-5-5 *focus on cycling reps WOD 3 Rounds for time: 30 x Hang ...
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 – 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, November 10
Monday’s Whiteboard Skills Level 1 3 Rounds 10 x Ring Row 10 x Ring/box dip 5 x Bar Kips Level ...
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 – 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 – Friday, August 26th
Fitness For time: 1 Round of 100 x Single Unders 40 x Sit-ups 20 x Push Press 2 Rounds ...
Faux Track – Number One
CrossFit 416 – GRIT @ 416 Warm-up (No Measure) 10 metres each: • Over the hurdle walk • Cradle lunge ...
CrossFit 416 Daily – Friday, October 27th
Warm-up 5 minutes full body dynamics With a partner, 2 rounds of: 10 x Double kettlebell front rack squats Quadruped ...
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 – Friday, July 17
Thursday’s Whiteboard Strength Level 1: A) Every 2 minutes for 7 rounds complete 2 reps of Clean Deadlift + Power ...
CrossFit 416 Daily – Monday, October 24th
Fitness Back Squat 3 x 5 reps – sets across @ heaviest weight from 5 last week Performance Back ...
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, April 29th
News and Notes: Ladies Pull-up Workshop is taking place on Sunday @ 1:30pm. If you’re interested in taking part, sign-up ...
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 – Saturday, February 25th
News and Notes: Congratulations to everyone who took part in Friday Night Lights! There was great energy and determination all ...
CrossFit 416 Daily – Tuesday, May 30th
Fitness Strength A1) Deadlift 3 x 5 reps A2) Pull-Ups 3 x Max reps Performance Deadlift/Pull-up 5-4-3-2-5 Reps 5 ...
CrossFit 416 Daily – Monday, July 24th
News and Notes: This is the last week to order your limited edition CF 416 tank top. Cost is $25, ...
CrossFit 416 Daily – Monday, November 16
News and Notes: We are open for business in our new location!!! Same building, just head around back to where ...
CrossFit 416 Daily – Thursday, March 23rd
Fitness and Performance 3 Rounds: 200m odd object carry (AHAP) 30m sled pull (AHAP) 30m sled drag w/ harness (AHAP) ...
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 – Thursday, October 27th
Fitness Back Squat 3x 5 Reps – Sets across build from Mondays weight Performance Back Squat 1-1-1-1-1 Reps __________ ...
CrossFit 416 Daily – Monday, July 4th
Fitness On the minute for 15 minutes Min 1 – 30 sec Hollow Body Hold Min 2 – 6-8 x ...
CrossFit 416 Daily – Tuesday, March 31
News and Notes: Good Friday class schedule: 11am, 12pm and 1pm. Make sure you sign-up on Mindbody It’s the last ...
CrossFit 416 Daily – Wednesday, October 8
WOD Level 1 “Cindy” 20 Min AMRAP 5 x Pull-up 10 x Push-up 15 x Air Squat Level 2 ...
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, May 2nd
Fitness and Performance Strength: 3 Rounds 5/5 KB single arm z-press (add 5-10 lbs) 12-15 inverted supinated barbell row Accumulate ...
CrossFit 416 Daily – Sunday, April 15th
Strength Pause Power Clean & Pause Front Squat 4 x 3 reps @ 70% of 1 rep max WOD ...
CrossFit 416 – Saturday, July 22nd
Fitness and Performance With a partner, complete as many rounds and reps as possible in 17 minutes 3 x Shoulder ...
CrossFit 416 Daily – Monday, April 10th
News and Notes: ICYMI: CrossFit 416 is proud to announce Grit Training TO launching on April 24th. Check out all ...
CrossFit 416 Daily – Saturday, November 21
WOD In teams of 3 complete as many rounds as possible in 20 minutes: 60 x Russian Kettlebell Swings(70/53) 45 x Ball ...
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 ...
CF 416 Daily – Monday, June 23
Welcome to de-load week in our strength cycle. This week we will dial back the loads to get ready for ...
CrossFit 416 Daily – Tuesday, October 14
Strength Cleans – 12 min Level 1 Deadlift to knee + Hang Power Clean (below knee) + Front Squat Level ...
CrossFit 416 Daily – Friday, January 6th
News and Notes: Time is running out to sign-up for the Lifestyle Challenge! The Lifestyle Challenge “All You Need to ...
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 – Wednesday, May 25
News and Notes: Bring a Friend day Class Hours: 9:00am, 10:10am, 11:20am. Classes size will be increased to 28, and ...
CrossFit 416 Daily – Thursday, October 13th
CrossFit 416 – CrossFit Alex Fitness and Performance Back Squat (5-5-5-5-5 Reps) Pumpkin Spice (Time) For time: Row 1000m 100 ...
CrossFit 416 Daily – Tuesday, April 25th
Fitness and Performance Warm up – Video 3 Rounds: 5 Single Leg Kickstand KB DL 10 Plank Shoulder Taps 10 ...
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 ...
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, ...
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 – 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 – Saturday, November 25th
WOD With a partner As many rounds as possible in 20 minutes of: 20 x Dumbbell Snatch (50/35) 20 x ...
CrossFit 416 Daily – Tuesday, June 27th
Fitness and Performance Hang Squat Snatch 8 x 2 reps *sets across __________ WOD In Partners, complete 10,000lbs over the ...
CrossFit 416 Daily – Wednesday, July 29
News and Notes: Civic Holiday Monday hours: 10am, 11am, and 12pm classes only. Sign-up through Mindbody Tuesday’s Whiteboard Skills Spend ...
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 – Saturday, September 12
Friday’s Whiteboard WOD In teams of 3, complete 3 rounds each for time, Congo Line style 20 x Chest to ...
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 – 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 – Saturday, October 29th
News and Notes: Monday is Halloween!! Don’t forget to wear your costume to class. We will have some treats on ...
CrossFit 416 Daily – Monday, April 3rd
News and Notes: This week we are testing some lifts and conditioning workouts to set a benchmark for our New ...
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 – Sunday, December 10th
Strength 1) 1¼ Front Squat: Work up to moderate set of 3 reps rest 2 minutes 2) Hang Power Clean: ...
CF 416 Daily – Friday, June 13
Strength Power Clean In 5 min build to a heavy 3 Reps OTM x 10 Even: Power clean x 3 ...
CrossFit 416 Daily – Saturday, December 23rd
WOD 3 rounds of: 1:00 minute of Wall Balls (20/14) 1:00 minute of Sit-Ups 1:00 minute of Box Jumps (24/20) ...
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 – Saturday, September 17th
Fitness and Performance With a partner complete as many rounds and reps as possible in 14 minutes: 5 x Burpee ...
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 ...
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, 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 – Wednesday, November 8th
Warm-Up 3-5 minutes of banded shoulder prep Strength 3 rounds of: 0:20 seconds of Top of push-up hold 0:10 ...
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 – Saturday, September 19
WOD In Teams of 2, complete 2 rounds. 2 min Air squats –Partner hold bottom of squat 2 min Deadlift ...
CrossFit 416 Daily – Thursday, June 25
Wednesday’s Whiteboard Strength Level 1: 6 x 3 Split Jerk Level 2: 3 x 3 Push Press + Split Jerk 3 ...
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 ...
Part Time Burden
CrossFit 416 – GRIT @ 416 Warm-up (No Measure) “I think every athlete has their window of opportunity, and you ...
CrossFit 416 Daily – Tuesday, January 26
News and Notes: Check out Coach Rachel’s article about her Strength Program below Handstand Push-up Volume training – On the ...
CrossFit 416 Daily – Wednesday, August 31st
News and Notes: Labour Day Monday Class Schedule: 9am, 10am, and 11am CrossFit. Please register on WODIFY. Struggle with the Pistol? ...
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 – Saturday, June 24th
Fitness and Performance With a partner complete as many rounds and reps as possible in 20 minutes 20 x Overhead Squat ...
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 – Monday, May 2
Fitness A)Back Squat 3 x 5 reps +5-10lbs from last exposure B)Press 3 x 5 reps +2.5-5lbs from last exposure ...
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 – 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 – Friday, May 13
News and Notes: Is your nutrition game on point? If you’re looking to ramp up your fitness level, the first ...
CrossFit 416 Daily – Boxing Day Extravaganza
WOD Complete as many rounds as possible in 12 min 15 x Wallball(20/14) 12 x Box Jump(24/20) 9 x Toes ...
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 – Friday, March 18
News and Notes: Reminder: Make sure you sign-up for Friday Night Lights if you want to compete Friday night. Heats ...
CF 416 Daily – Thursday, September 25
Strength Snatch 12 Min to build up in weight Level 1 High Hang Power Snatch + Hang Power Snatch + ...
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 30th
News and Notes: Come cheer on your fellow CrossFit 416 teammates this Saturday at CrossFit Toronto’s annual Team Threshold Competition! ...
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 – Wednesday, March 23
News and Notes: Reminder: Holiday hours for Friday: 10 AM, 11 AM, 12 PM CrossFit Classes. Friday Night Lights will ...
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 – Wednesday, March 29th
Fitness Warm-up 3 Rounds 3 x Negative Pull-up 8 x Barbell GM 8 x Back Rack Lunge Strength Back ...
CrossFit 416 Daily – Wednesday, May 3rd
Fitness and Performance 3 Rounds: 75’ Seated Rope Pull 100’ Sled Drag :30 Max Effort Assault Bike Partner Carry Medley: ...
CF 416 Daily – April 23, 2014
Skill OTM x 10 Strict Pull-ups – 2 x Assisted Pull-ups OTM x 5, 8-10 reps OTM x 5 DB ...
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 – Monday, October 23rd
News and Notes ICYMI: Muscle-up Workshop November 5th. Check out all the details here! Warm-up 3 minutes full body ...
CrossFit 416 Daily – Thursday, November 3rd
News and Notes: Time is running out to sign-up for the CF 416 Cup. This is our annual members competition. ...
CrossFit 416 Daily – Wednesday, October 18th
Warm-Up 3 minutes full body dynamics 2 rounds of: Partner banded walks + Quadruped superset 10 x Wall squats ...
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 – Monday, June 22
Strength Snatch Level 1: A)On the 2 minute for 7 rounds complete 2 reps High Hang Snatch Pull + Hang ...
CrossFit 416 Daily – Monday, August 29th
News and Notes: Check out the latest article from our in-house Sports Dietitian Emilie Trottier, Struggling to Reach your Health ...
Baseline Testing Day / Cycle Two / Day 1
CrossFit 416 – GRIT @ 416 We are meeting at Stadium Rd & Queens Quay (the Martin Goodman trail) Benchmark ...
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 – 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 – Tuesday, September 26th
WOD Every 90 seconds for 4 rounds with a partner: 1) 20 x Overhead plate lunges (45lbs/35lbs) 2) 100 ft ...
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 – 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, ...
CrossFit 416 Daily – Friday, July 22nd
Fitness A1.Cuban Press 3 x 8 reps with Dowel or Barbell A2.Overhead Squat/Wall squat 3 x 10 reps WOD ...
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, July 5th
Fitness A)3 Rounds – rest 45 sec between movements A1)6-8 x Dumbbell RDL – tempo 3101 A2) 10-12 e x ...
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 ...
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 – 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, December 29th
Strength Overhead Squat Fitness: 10-10-10 Performance: 5-3-1 WOD As many rounds as possible in 7 minutes of: 3 x ...
CrossFit 416 Daily – Monday, February 13th
News and Notes: 10 Days until the 2017 CrossFit Open starts!!! If you haven’t signed up yet, there is still ...
CrossFit 416 Daily – Tuesday, January 16th
Strength Overhead Squat Fitness: 5-5-5-5-5 reps Performance: 3-3-3-3-3 reps WOD 15.2 0:00-3:00 minutes 2 Rounds of 10 x Overhead ...
CrossFit 416 Daily – Tuesday, March 17
News and Notes: Two more weeks of the Open, keep the good times rolling. Make sure you’re monitoring your recovery. ...
CrossFit 416 Daily – Monday, December 11th
Strength Front Squat Fitness: 5-5-5-5-5 reps Performance: Pause Front Squats – Build to a heavy single in 8-10 sets *pause ...
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 ...
CrossFit 416 Daily – Saturday, January 17
WOD In teams of 2 Complete the following for time: 50 x Burpee 10 x Clean and Jerk (135/95) 75 ...
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 ...
CrossFit 416 Daily – Thursday, November 5
News and Notes: Renovation update: The gym will be closed next week on the following days: Friday, November 13 – after ...
CrossFit 416 Daily – Monday, November 7th
News and Notes: November Athlete of the Month is none other than Shelley Gilroy! Check out her interview here Our ...
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, November 26th
News and Notes: Our Holiday party is scheduled for Friday, December 9th! Festivities will get started at 7:30pm. Bring some ...
CF 416 Daily – Thursday, September 4
Strength 3 Position Clean (Mid Shin, Hang, High Hang) 5 Rounds, 2 reps per round, build up in weight. ...
CrossFit 416 Daily – Tuesday, January 6
CrossFit Basics and Rachel’s 8-Week Strength Cycle start today! Strength Power Clean – 10 Min Level 1 5 x ...
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 – Tuesday, January 30th
Strength Fitness: A) On the 2 minute: Power Clean 5-5-5-5-5 reps B) On the 2 minute: Push Jerk 3-3-3-3 reps ...
CrossFit 416 Daily – Monday, March 19th
Strength A1. Floor Press 3-3-3-3-3 reps A2. Weighted Strict Pull-Up 5-5-5-5-5 reps WOD 5 x Back Squat (185/125) 16 ...
CrossFit 416 Daily – Tuesday, July 26th
News and Notes: Holiday Monday Schedule: CrossFit Classes: 9am, 10am, 11am. Fitness A1.Cuban Press 3 x 8 reps with ...
CrossFit 416 Daily – Wednesday, September 28th
Fitness Complete 3 Rounds for time: Run 800m 10 x Hang power Clean 10 x Front Squat 20 x Burpee ...
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 – 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 – 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 ...
CrossFit 416 Daily – Friday, April 20th
Strength and Skill Fitness A. 6 rounds of 8 x Push Ups 20 second Nose and Toes Handstand Hold *rest ...
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 – Friday, January 5th
News & Notes Wondering whether you should sign up for the Lifestyle Challenge? Click here to see why the Lifestyle ...
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, ...
CF 416 Daily
Strength Deadlift Build to a 1RM WOD For time: 20 x HSPU 40 x Toes to Bar 500m Run ...
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 – Saturday, December 3rd
News and Notes: Reminder: CF 416 Holiday Party is next Friday, December 9th. All the fun will start at 7:30PM. ...
CrossFit 416 Daily – Sunday, April 23rd
News and Notes: Thanks for everyone who came out for the GRIT Training TO Free class yesterday! We hope to ...
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 – Monday, November 6th
Warm-up 3-5 minutes of aerobic work & dynamic range of motion Strength On the minute for 3 rounds Minute ...
CrossFit 416 Daily – Wednesday, March 9
News and Notes: Check out Coach Robyn’s article titled “Let’s Talk Shoulders” below Reminder: If you are want to participate ...
CrossFit 416 Daily – Friday, June 5
Thursday’s Whiteboard WOD “Lynne” Five rounds for max reps of: Body weight bench press Pull-ups *rest as needed between ...
CrossFit 416 Daily – Wednesday, January 13
Back Squat Fitness: 3 x 5 reps + Lbs from last week Performance: 1 x 1 @ 90% Max reps ...
CrossFit 416 Daily – Thursday, March 8th
WOD On the 2 minutes for 5 rounds A) 3 x Rope Climbs B) 300/275m Row C) Suitcase Carry ...
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 – 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 – Wednesday, April 22
Skill Work Spend 10 min working on a skill progression WOD Every 2 minutes for 20 min complete the ...
CrossFit 416 Daily – Tuesday, November 15th
News and Notes: Schedule Updates: Thursday, November 17th Open Gym is Cancelled from 1:00pm – 4:30pm Friday, November 18th Open ...
CrossFit 416 Daily – Friday, November 10th
Warm-up 3-5 minutes aerobic work On the minute for 9 minutes Min 1: Banded Pull Downs x 15 reps Min ...
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 – Monday, March 20th
Fitness Warm-up 3 Rounds 5 x Box Pike Walk Out/Inverted Bear Crawl 8 x Goblet Step-up :20 sec Hollow Hold ...
CF 416 Daily – Saturday, September 13
WOD In teams of 3 Complete 21 Min AMRAP 7 x KB Swing(53/35) 7 x Thruster(115/75) 7 x Burpee *Alternate ...
CrossFit 416 Daily – Tuesday, November 25
Strength Level 1 Push Press (take from rack) 3-3-2-2-1-1-1 Level 2 Push Jerk (take from rack) 3-3-2-2-1-1-1 reps ...
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 – Monday, September, 21
Saturday’s Whiteboard WOD Complete as many rounds as possible in 20 minutes 7 x Power Clean(135/95) 7 x Burpee ...
20 Minute Baked Pesto Salmon
Salmon fillets reach whole new heights of flavour when a pesto is brushed over them! Serves 3 Ingredients For Salmon ...
CrossFit 416 Daily – Monday, November 30
News and Notes: Rachel’s 8-Week Strength program is starting again on Tuesday! This 8-week program focuses on building serious strength ...
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 – Wednesday, June 29th
News and Notes: Schedule Reminder: Canada Day hours – 10am, 11am, 12pm CrossFit Classes. Open Gym is Cancelled Fitness ...
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 – 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 – Tuesday, December 13th
Fitness Strength Thruster Build to a 2RM WOD For time: 21-15-9 Reps Thruster Ring Row Performance Strength Thruster ...
CrossFit 416 Daily – Monday, December 22
Click here to view our holiday hours WOD For time: 30-20-10 reps Front Squat(135/95) Pull-up Hand Release Push-up *Scale ...
CrossFit 416 Daily – Thursday, November 9th
WOD A) On the 5 minutes for 4 rounds of: 400/300m row Sandbag Clean and Jerk 100 ft farmer carry ...
CrossFit 416 Daily – Sunday, October 8th
Strength Strict Press Fitness: 3 x 5 reps Performance: Build to a heavy 5 reps WOD 4 rounds for ...
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 ...
CrossFit 416 Daily – Monday, October 5
News and Notes: We’re excited to announce that we have teamed up with Emilie Trottier of Evolved Sport and Nutrition to ...
CrossFit 416 Daily – Tuesday, June 28th
News and Notes: Just a reminder that Open Gym is only permitted during the designated hours. The use of the ...
CrossFit 416 Daily – Wednesday, April 15
News and Notes: Rowing Clinic announced – Join us on Sunday, April 26th and learn how to master the rowing ...
CF 416 Daily – Tuesday, April 29
Skill Progression OTM x 10 Strict Pull-ups – 3 x Pull-up Negative OTM x 5 , 8-10 DB Row OTM ...
CrossFit 416 Daily – Monday, October 31st
News and Notes: Sign-up and Cancellation Note: The excitement throughout the week of attending one of our amazing Saturday morning ...
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 – Saturday, September 20
WOD In partners complete as many rounds as possible in 20 min 15 x Wallball (20/14) 10 x Russian KB ...
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 – 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 – Tuesday, May 16th
FITNESS AND PERFORMANCE Strength 3 Rounds 5/5 KB single arm z-press (add 5-10 lbs) 12-15 inverted supinated barbell row Accumulate ...
CrossFit 416 Daily – Tuesday, December 5th
WOD Every minute on the minute for 30 minutes of: Min 1. 10 x Burpees Min 2. Row for meters ...
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 – Friday, November 17th
News and Notes There will be no classes or open gym on Saturday, November 18th as our Members Competition will ...
CrossFit 416 Daily – Tuesday, October 24th
Warm-up 3 minutes upper body dynamics 2 rounds of: 10 x Banded presses (right/left) 10 x Plank to push-up 30 ...
416Life Check-In
Two of the three 416Life programs gives you the opportunity to work with a coach. Every week, you’ll check in ...
CrossFit 416 Daily – Monday, October 17th
Fitness and Performance Press 5-5-5-5-5 Reps WOD 5 Rounds In 2 Minutes: Row 200m 5 x Back Squat (225/155) ...
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 ...
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 – Wednesday, January 14
WOD 16 Min AMRAP 50 Wall Balls(20/14) 40 Sit-ups 30 Deadlift(135/95) 20 Pull-up *Scale with jumping pull-ups CrossFit ...
CrossFit 416 Daily – Thursday, March 9th
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 – Tuesday, October 27
Monday’s Whiteboard Skills Level 1 3 Rounds 10 x Ring Row 10 x Ring Dip, box dip, or push-up :30 ...
CrossFit 416 Daily – Wednesday, December 31
**New years eve schedule: 6am, 7am, 11am, 12pm – make sure you are signed up for the class **New Years ...
CrossFit 416 Daily – Tuesday, April 24th
Strength Pause Clean 4 x 3 reps @ 75% of 3 rep max WOD 4 rounds for time of ...
CrossFit 416 Daily – Tuesday, April 10th
Strength A. Tempo Back Squat 3 x 6 reps @ 70% of 3 rep max rest 90 seconds between sets ...
CrossFit 416 Daily – Wednesday, March 20th
Skills and Drills Fitness: On the minute for 12 minutes Min 1. 10 x Feet Elevated Ring Row Min 2. ...
CrossFit 416 Daily – Sunday, April 8th
Skills and Drills On the minute for 9 minutes Minute 1: 30 seconds Bottom of the push-up/dip hold Minute 2: ...
CrossFit 416 Daily – Wednesday, October 5th
Fitness Complete 7 Rounds for time: 10 x Pull-up 10 x Kettlebell Swing 100m Run Performance Complete 7 Rounds ...
CrossFit 416 Daily – Wednesday, December 2
News and Notes: Time is running out to sign-up for our Members Competition on Saturday, December 12. Sign-up today through ...
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 – Tuesday, July 11th
Fitness A1)Deadlift 3 x 5 reps +10-15lbs from last exposure A2)Pull-ups 3 x Max reps *Rest 2-3 minutes between sets ...
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 – Monday, August 14th
Technique Tall Jerk *Build up in 6-8 min Strength Split Jerk 2-2-2-2-2-2-2-2 reps WOD Complete as many rounds ...
CrossFit 416 Daily – Friday, November 25th
Fitness and Performance For time: 21-15-9 Reps Hang Power Snatch (95/65) Handstand Push-up What it means to feel fat
CrossFit 416 Daily – Wednesday, November 18
Tuesday’s Whiteboard WOD In Teams of 2 Complete 2 Rounds for max reps at each station 3 Min – Row (calories) 3 ...
CrossFit 416 Daily – Tuesday, July 25th
Fitness and Performance Tech Work – 5 Min 1 x Snatch Deadlift + 1 High Hang Snatch + 1 Hang ...
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 ...
CF 416 Daily – Thursday, July 31
Olympic Lifting Skill Work 3 Rounds 10 x Overhead Squat 5 x Pressing Snatch Balance 10 x Snatch Balance 5 ...
CF 416 Daily – Tuesday, May 27
Strength A1)Deadlift 3 x 5 reps – increase 10lbs from last session A2)Strict Pull-ups 3 x Max reps *Scale with ...
CrossFit 416 Daily – Thursday, April 30
News and Notes: Shoppers Drug Mart has complained about parking in their spots. For the time being, please park in ...
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 – Monday, October 3rd
News and Notes: Congrats to all of our members and coaches who competed at the CrossFit Toronto competition over the ...
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 – Friday, March 30th
WOD Spend 5 minutes at each station with a partner Assault Bike for calories 100 ft Sandbag Carry 5 x ...
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 – Monday, March 16
Strength In 15-20 min Build to 1RM Power Clean Suggested progression 55% x 3 65% x 3 75% x 2 ...
CrossFit 416 Daily – Thursday, May 21
News and Notes: Less than a week before Rachel’s next 8-week strength cycle, learn more here Next week is testing ...
CF 416 Daily – May 1, 2014
Strength Back Squat 3 reps @ 85% of 3 RM from 28/04/2014 3 reps @ 90% of 3RM ...
CrossFit 416 Daily – Thursday, December 3
Wednesday’s Whiteboard Cleans | Ring Work Performance and Fitness complete the following complex on the minute for 10 minutes: Power ...
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 – Tuesday, July 7
Monday’s Whiteboard Strength Back Squat Level 1: 3 x 5 reps +5-10lbs from last week Level 2: 5 @ 80%, ...
CrossFit 416 Daily – Sunday, June 18th
CrossFit – 10:30am and 11:30am Fitness and Performance In teams of 3 complete as many Wallballs as possible in 10 ...
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 – Saturday, September 26
Friday’s Whiteboard WOD Teams of 3 Complete as many rounds as possible in 15 minutes 50 x Box Jump overs(24/20) 50 ...
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 – Tuesday, September 30
Inverted Strength A. 3 Rounds 4 x kick-up to wall or freestanding 10 x Hollow to arch – pause for ...
CrossFit 416 Daily – Monday, August 1st
News and Notes: Monday Class Schedule: 10am, 11am and 12pm CrossFit – all other classes are cancelled. A new CF ...
CrossFit 416 Daily – Friday, November 13
News and Notes: Reminder: After Friday’s 12pm class, all classes are cancelled this weekend as we move into our new ...
CrossFit 416 Daily – Thursday, December 31
News and Notes: Class Schedule Reminder: New Years Eve – 6am, 7am, 11am, 12pm New Years Day – Closed Please ...
