WOD
In partners
4 rounds of 3 minutes at each station, for max reps
A) Assault bike calories
B) Sled push
C) Double unders
D) Ball slams
*score is total reps
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News and Notes: Reminder: Friday’s evening classes are cancelled, and replaced with Open Gym hours. Please register for the time ...
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News and Notes: Reminder: Our Lifestyle Challenge Seminar is taking place Sunday @ 2:30pm. This will be your last chance ...
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News and Notes: Missed the first GRIT session, no problem, sign-up to start Wednesday. Check the out GRIT Running page ...
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News and Notes: Only a few more days to order your special edition red tank top! Email us now or ...
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Fitness Strength On the minute for 12 minutes Even: Deadlift x 5 reps Odd: Ring Row x 8 reps ...
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News and Notes: GRIT Training TO starts on Monday! There is still time to sign-up. Check out the the program ...
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News and Notes: Reminder: If you plan on participating in Friday Night Lights, please register on WODIFY. Heats will be ...
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WOD In partners Complete as many rounds as possible in 15 min 5 x Hang Power Clean(135/95) 5 x Shoulder ...
Spinach and Egg Breakfast Wrap with Avocado and Pepper Jack Cheese
Serves 2 Ingredients Nonstick cooking spray 2 handfuls of baby spinach, chopped 2eggs 4egg whites Salt & pepper to taste ...
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Strength Back Squat 3 x 5 reps + 5 lbs from last session Bench Press 3 x 5 reps +2.5lbs ...
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News and Notes: We have two teams competing in the Sweat Rx Mag competition this weekend at the Metro Toronto ...
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Warm-Up 3 minutes full body dynamics 2 rounds of: Partner banded walks + Quadruped superset 10 x Wall squats ...
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WOD In teams of 2 complete as many rounds and reps as possible in 15 minutes: 7 x Kettlebell swing(53/35) ...
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Strength Back Squat Beginner 3 x 8-10 reps Advanced 3-3-3-3 reps WOD For time: 21-15-9 Reps Sumo Deadlift Highpull(95/65) ...
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Warm-up 5 minutes full body dynamics With a partner, 2 rounds of: 10 x Double kettlebell front rack squats Quadruped ...
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WOD Alternate full rounds between partners 3 minutes at each station for 3 rounds A) Overhead Sandbag Carry x 50 ...
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 – Friday, January 2
There are a few spots remaining in the upcoming Strength Program with Coach Rachel. Check out more info here ...
CrossFit 416 Daily – Saturday, May 7
WOD Teams of 3 Complete as many rounds as possible in 20 minutes Row 120 Calories 120 x Deadlift (135/95) ...
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 – Wednesday, May 11
News and Notes: Make sure you check out our new chalk board wall, and write out your monthly goal!! ...
CrossFit 416 Daily – Saturday, June 18th
WOD In teams of 2, 2 Rounds of 3 minutes at each station for max reps: Row (calories) Burpee Box ...
CrossFit 416 Daily – Friday, May 1
Thursday’s Whiteboard Strength Deadlift (not touch and go) Level 1: 3×5 – 20lbs from last week Level 2: 3×5 ...
CrossFit 416 Daily – Saturday, July 16t
News and Notes: Today is Bring a Friend Day!!!! Reminder class times: 9am, 10:10am, 11:20am Sign-up is still open for ...
CrossFit 416 Daily – Saturday, October 10
Friday’s Whiteboard WOD With a Partner complete for time: 40-30-20-10 reps Ball Slams(40/20) Ring Rows immediately followed by 40-30-20-10 ...
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, November 7th
Strength Deadlift Fitness: 3 x 5 reps Performance: build to a 2 rep max WOD In a 4 minute ...
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 – Tuesday, April 17th
Strength Single Leg Romanian Deadlift 4 x 8 reps Tempo Single Arm Landmine Row 4 x 12 reps WOD ...
CrossFit 416 Daily – Monday, December 7
Saturday’s Whiteboard Back Squat Performance: 1 x 1 rep @ 85% of 1rm 3 x 5 reps +5lbs from last ...
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, 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 – Monday, April 18
News and Notes: Sign-up this week for the field trip to Boulderz Climbing Centre. We are scheduled for Saturday at ...
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 – Monday, May 18
News and Notes: Reminder: Only 2 classes today, 11am and 12pm. Make sure to sign-up on Mindbody WOD Every 3 ...
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, May 9th
Fitness and Performance Warm up – Video 3 Rounds: 5 Single Leg Kickstand KB DL 10 Plank Shoulder Taps 10 Banded ...
CrossFit 416 Daily – Friday, August 19th
News and Notes: Just a reminder, all bikes must be locked up outside of the gym. Thank you for your ...
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, 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 – Monday, June 5th
Fitness Strength A)Back Squat 3 x 5 reps +5-10lbs from last exposure B)Strict Press 3 x 5 reps +2.5-5lbs from ...
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 – 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 – Tuesday, November 14th
Warm-up 2 rounds of 60 seconds Overhead plate hold 60 seconds Armadillo hold 10 x Yoga Push-ups Skills and ...
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 ...
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 – Wednesday, September 7th
News and Notes: Have you singed up for the CF 416 Classic on September 23rd? This annual weightlifting competition is ...
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 – Saturday, December 6
WOD Teams of 2 5 Rounds for time: 40 x KB Swings(53/35) 30 x Burpees 20 x Box Jumps(24/20) *One ...
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, July 25th
Fitness and Performance Tech Work – 5 Min 1 x Snatch Deadlift + 1 High Hang Snatch + 1 Hang ...
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 – 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) ...
2017 CrossFit 416 Classic
We are excited to announce that sign-up is now open for our 2017 annual CrossFit Classic! This years edition will ...
CF 416 Daily – Monday, September 29
Strength A) Clean complex – 12 min Level 1: High Hang Power Clean + Hang Power Clean(below knee) + Front ...
CrossFit 416 Daily – Wednesday, August 23rd
WOD 10 min to build up to a heavy rep of: 3 x Snatch Deadlift +2 x Power Snatch + ...
CrossFit 416 Daily – Thursday, March 15th
WOD In partners complete 3 rounds of: 40 x Cal Assault Bike 30 x Sandbag Cleans 40 x Cal Row ...
CrossFit 416 Daily – Tuesday, March 24
News and Notes: There are still a few spots remaining in Rachel’s 8-week strength program that starts on March 31st. ...
CrossFit 416 Daily – 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 ...
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 – Sunday, August 13th
CrossFit WOD 3 Position Power Snatch Complex – Watch Video Ever 2 minutes for 8 rounds High Hang Power Snatch ...
CrossFit 416 Daily – Friday, May 12th
Warm Up: 2 Rounds: 10 Cal Row 10 x Scap Push ups 10 x Cuban Press Strength Fitness & Performance ...
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 ...
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 – Monday, December 4th
News and Notes Reminder that our Holiday party will be on December 15th! There is a sign-up sheet at the ...
CrossFit 416 Daily – Tuesday, November 28th
Warm-up Row 300m then 20 x Air Squats 20 x Scorpions 20 x Push Ups 50 x Banded Pull aparts ...
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, June 12th
Fitness Back Squat 3 x 5 reps +5-10lbs from last exposure Performance Front Rack Lunge 10-8-6-4-2 reps __________ WOD ...
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 – 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 ...
CrossFit 416 Daily – Friday, October 20th
Warm-Up 2 rounds of: 1 minute Overhead plate hold 10 x Yoga push-ups 3 x Box walk outs Strength ...
CrossFit 416 Daily – 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 – 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 – Thursday, October 13th
Fitness and Performance Strength Back Squat 5-5-5-5-5 Reps WOD For time: Row 1000m 100 x Double Under Run 1000m ...
CrossFit 416 Daily – Tuesday, July 4th
Fitness and Performance Strength Hang Snatch 8 x.2 reps *sets across – build from last week __________ In partners ...
CrossFit 416 Daily – Friday, February 27
News and Notes: Friday Nights Lights is tonight @ 6:30pm. To take part, you must register for the CrossFit Open ...
CrossFit 416 Daily – Monday, February 22
News and Notes: Congratulations to everyone who participated in the Lifestyle Challenge. We’re re-testing the performance WOD today, good luck ...
CrossFit 416 Daily – Monday, April 2nd
Strength Tempo Back Squat + Press [30×1] A. Back Squat: 3 x 8 @ 65% of 3 Rep max B. ...
CrossFit 416 Daily – 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 – 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 – Friday, May 20
News and Notes: Reminder: Victoria Day Hours – 10am, 11am and 12pm CrossFit classes. Please sign-up on WODIFY. Skills On ...
CrossFit 416 Daily – Thursday, January 2nd
News and Notes: Lifestyle Challengers! Your next weekly challenge is “Real Food Recovery”! Over the next week, we want you ...
CrossFit 416 Daily – Tuesday, April 11th
News and Notes: Easter Weekend Hours: Good Friday: 9am, 10am, 11am CrossFit 12pm-2pm Open Gym Saturday, Sunday, and Monday, Normal ...
CrossFit 416 Daily – Wednesday, December 23
Gymnastics Tests – Compare to 18/11/15 Rest 3-5 min between tests Fitness: Ring Dip – 1 x Max reps (use ...
CrossFit 416 Daily – Tuesday, March 10
News and Notes: Today is the last day to take your water bottle home. All bottles left on Wednesday will ...
CrossFit 416 Daily – Thursday, April 19th
Strength Tempo Overhead Squat 2-2-2-2-2-2-2 WOD Amanda 9-7-5 Muscle-ups Squat Snatch (135/95) Foods to Help Your Recovery and Performance
CrossFit 416 Daily – Tuesday, June 21
Fitness A)3 Rounds – rest 45 sec between movements 10 x Dumbbell Romanian Deadlift – tempo 3011 10-12 e Kettlebell ...
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 – Monday, May 26
Strength Back Squat 3 x 5 reps – add 5lbs from last Thursday Press 3 x 5 reps – add ...
CrossFit 416 Daily – Thursday, October 11th
News and Notes: Did you know that CrossFit 416 is hosting a seminar in December with Russian Olympic coach Vladmir ...
CrossFit 416 Daily – Monday, March 27th
News and Notes: Congratulations to everyone who took part in the 2017 CrossFit Open! We have an exciting cycle coming ...
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 – Thursday, October 5th
News and Notes We will be running a Thanksgiving Food Drive until October 22nd. If you are able to, please ...
CrossFit 416 Daily – Monday, September 4th
Tomorrow we will be doing a special WOD to support and help raise funds for the CrossFit community in Houston, ...
CrossFit 416 Daily – Thursday, March 2nd
News and Notes: Friday Night Lights: Make sure you sign-up for FNL if you’re taking part in 17.2 this week. ...
CrossFit 416 Daily – Tuesday, February 9
News and Notes: Family Day Schedule 9am CrossFit 10am Crossfit 11am CrossFit 12pm CrossFit Gymnastics On the Minute for 12 ...
CF 416 Daily – Wednesday, August 20
Skills Spend 15 min working on a few gymnastics or olympic lifting movements WOD “Nasty Girls” For time: 3 ...
CrossFit 416 Daily – Monday, November 20th
Warm-up 3 rounds of 10 x Over the box jumps 10 x Ring Rows 15 x Hollow rocks Strength ...
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 – Friday, May 22
Thursday’s Whiteboard Strength Deadlift Every 4 min for 5 rounds Level 1: 2 Reps + 10lbs from last week Level ...
CF 416 Daily – May 17, 2014
WOD “Partner Chief” 5 x 5 Min AMRAP 3 x Power Clean (135/95) 6 x Push-up 9 x Air Squat ...
CrossFit 416 Daily – Monday, February 9
Strength Front Squat Level 1 3 x 3 sets across – increase 2.5-5lbs from last week Level 2 Build to ...
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 – 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 – Monday, April 4
News and Notes: New programming cycle starts today! Check out all the details here There are a couple spots remaining ...
CrossFit 416 Daily – 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 – Monday, April 16th
Skills and Drills Accumulate as much volume as possible in 10 minutes Fitness: 3 x Pull-Up Negatives 3 x Knee ...
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 ...
CrossFit 416 Daily – Tuesday, April 18th
Warm-up 2 Rounds: 5 Inch Worm to Yoga Push Up 10 Strict Press :30 Push Up Plank Hold Fitness ...
CrossFit 416 Daily – Friday, February 9th
Strength Front Squat Fitness: 5-5-5-5-5 reps Performance: A) In 12 min build to heavy 2 rep Front Squat *rest ...
CrossFit 416 Daily – Friday, February 5
Skill Work: Muscle-up/Ring Dip Deadlift WOD Fitness Complete as many rounds as possible in 15 minutes 8 x Ring Dip 10 ...
CrossFit 416 Daily – Monday, May 4
Strength Back Squat Every 3.5 min for 5 rounds Level 1: 5 reps +5-10 lbs from 2 weeks ago Level 2: ...
CF 416 Daily – Saturday, August 16
WOD In teams of 2 with 15 min on the clock Run 1500m With time remaining time complete AMRAP 20 ...
CrossFit 416 Daily – Monday, May 23rd
News and Notes: Reminder: Holiday Monday Hours: CrossFit 10am, 11am, and 12pm classes. Lot’s of exciting things happening this week. ...
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 – Thursday, June 23rd
Fitness On the minute for 16 minutes Min 1 – 12 x Banded good Morning Min 2 – 6 x ...
Canada Day!
Tuesday’s Whiteboard WOD In teams of 2 complete as many rounds as possible in 20 min 50 ...
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 ...
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 ...
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 – Thursday, May 26
News and Notes: Only 2 more days until Bring a Friend Day. If you’re interested in bringing someone on Saturday ...
CrossFit 416 Daily – Friday, August 18th
Fitness and Performance Skills and Drills Muscle Snatch – 6-8 min 3-3-3-3-3 Reps Strength Squat Snatch 2-2-2-2-2-2-2-2 Reps ...
CrossFit 416 Daily – Thursday, June 2nd
Fitness A)Back Squat 3 x 5 + 2.5-10lbs from last exposure B)Floor Press 3 x 5 +2.5-5lbs from last exposure ...
CrossFit 416 Daily – Friday, July 8th
News and Notes: Saturday, July 16th is Bring a Friend Day!!! It’s time to drag out your spouse, brother, sister, ...
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 – Wednesday, January 27
Front Squat Fitness: 5 x 3 reps – add 5-10lbs from last exposure Performance: Build to a 6RM WOD ...
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 – Wednesday, February 11
WOD Team 10KM Row Switch every 250m *Teams of 3 *Each team member must complete 7 Burpee Broad Jumps (1 ...
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 – Friday, October 21st
News and Notes: If you’re interested in going to the CrossFit Invitational in November let us know by email info@crossfit416.ca. ...
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, June 20
WOD With a partner complete as many rounds as possible in 16 minutes: 10 x Burpee Muscle-up 20 x Push ...
CrossFit 416 Daily – Monday, May 29th
News and Notes: June 2017 – New Programming Cycle Article WOD On the 2 Minutes for 4 rounds 200m ...
CrossFit 416 Daily – Saturday, March 9th
News and Notes: Congratulations to everyone who completed 17.3 in Friday Night Lights!! Some amazing results! Thanks to North Strong ...
CrossFit 416 Daily – Thursday, April 2
News and Notes: Reminder. Good Friday Hours, 11am, 12pm, and 1pm classes only. Sign-up on Mindbody. We are making an ...
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 – Tuesday, November 18
Strength – 12 Min 1 x Press + 2 x Push Press + 3 x Push Jerk Build to a ...
CrossFit 416 Daily – Thursday, June 22nd
Fitness Back Squat 3 x 5 reps +5-10lbs from last exposure Performance Barbell Step-up – Video 8-8-8-8-8 Reps __________ ...
CrossFit 416 Daily – Sunday, March 18th
Strength On the 90 seconds x 8 rounds 1 x Power Clean 1 x Front Squat 1 x Push Press ...
CrossFit 416 Daily – Thursday, August 17th
News and Notes: CrossFit 416 and GRIT Running are looking to build a team of runners to tackle the Toronto ...
CrossFit 416 Daily – Thursday, November 16th
WOD With a partner complete: As many reps as possible in 4 minutes of: Assault Bike for calories Rest 1 ...
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 – 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 – Friday, September 15th
News and Notes 416 Classic is one week today! Sign-up here. Skills and Drills Tall Jerk 2-2-2-2-2-2-2-2 reps Weightlifting Split ...
CrossFit 416 Daily – Saturday, May 14
WOD “Dig In” In teams of 2, complete as many rounds and reps as possible in 14 minutes 1 x ...
CrossFit 416 Daily – 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 – Wednesday, June 10
News and Notes: Leave us your Shoppers Drug Mart receipts! If you park upstairs and visit Shoppers throughout the week, ...
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 – 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 – Saturday, June 27
WOD With a partner complete as many rounds as possible in 17 min 12 x Wallball(20/14) 8 x Pull-up 4 x Deadlift(255/185) *Partners alternate ...
CrossFit 416 Daily – Wednesday, August 16th
News and Notes: If you did not receive an email today regarding our upcoming membership rate increases. You can view ...
CF 416 Daily – Monday, May 19
Strength Back Squat 3 x 5 @ 70% of 1rm Press 3 x 5 @70% of 1RM WOD “Lucky ...
CrossFit 416 Daily – Tuesday, August 16th
Fitness Complete as many rounds as possible in 20 minutes 5 x Ring Row (to Sternum) 10 x Push-up 15 ...
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 – Monday, January 22nd
Strength Back Squat Fitness: 5-5-5-5-5 reps Performance: A) In 12 minutes build to heavy 4 rep Back Squat *rest 2-3 ...
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 ...
CF 416 Daily – Friday, May 30
Strength In 5 Min, build up to a heavy 2 Power Clean (Do not release bar) then OTM x 12 ...
CrossFit 416 Daily – Wednesday, November 29th
Warm-up With a band and Kettlebell 5 x KB Push Press (Right/Left) 15 x Banded Pull-Apart behind the neck 10 ...
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 ...
CrossFit 416 Daily – Tuesday, June 16
Monday’s Whiteboard Strength Back Squat Level 1: 3 x 5 reps – subtract 30 lbs from your 5RM and complete ...
CrossFit 416 Daily – Monday, December 14
News and Notes: Congrats to everyone who participated in our Members Competition on Saturday! Special shout out to the T-Rx’s ...
CF 416 Daily – Monday, September 15
Strength Level 1 A. 15 min to build to a heavy Clean DL + High Hang Power Clean + Hang ...
CrossFit 416 Daily – Friday, October 31…BOO!
Skills Spend 15 min working on 2-3 gymnastics skills WOD 10 Min AMRAP Ladder 2 x Wallball(20/14) 2 x ...
CrossFit 416 Daily – Friday, June 30th
Fitness and Performance Tech Work – 5 min Hang Pull + Hang Power Clean + Front Squat *Build up – ...
CrossFit 416 Daily – Saturday, January 28th
News and Notes: Lifestyle Challengers!!! We’re having a Row Off! To celebrate the halfway point of our challenge we want ...
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 – 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, September 19th
News and Notes: Friday is the CF 416 Classic! There is still time to sign-up. For information check out the ...
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 – Thursday, July 28th
News and Notes: Holiday Monday Hours: CrossFit 10am, 11am, 12pm. Please register on WODIFY. The next Endurance Cycle starts on ...
CrossFit 416 Daily – Saturday, February 27
News and Notes: Congratulations to everyone who competed in Friday Night Lights. You guys absolutely crushed it! See you next ...
CrossFit 416 Daily – Saturday, September 30th
WOD As many rounds as possible with a partner in 15 minutes of: 120 x Double unders 60 x Chest ...
CrossFit 416 Daily – Tuesday, December 23
Strength Sumo Deadlift Build to a 3 RM WOD OTM x 14 4 x Sumo Deadlift (75% of strength) 8 ...
416 League
We wanted to find a way to amp up the fun during the CrossFit Open and encourage camaraderie and gym ...
CrossFit 416 Daily – Thursday, August 11th
Fitness and Performance Complete 3 Rounds for time: Run 800m 50 x Kettlebell Swings(53/35) 50 x Weighted Sit-ups(25/15) Don’t like ...
CrossFit 416 Daily – Monday, May 9
News and Notes: We’re excited to announce a new membership option from Six Lifts Weightlifting! We are teaming up to ...
CrossFit 416 Daily – Wednesday, November 25
Tuesday’s Whiteboard Handstands | Press Performance A)4 Sets – 3 x Headstand pike touch + Strict Handstand Push-up + 10 sec Handstand ...
CrossFit 416 Daily – Thursday, January 11th
WOD Every minute on the minute for 27 minutes: Min 1) 20 x Kettlebell Swings (53/35) Min 2) 15/12 cal ...
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 – 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 – Monday, January 16th
News and Notes: The Lifestyle Challenge officially starts on Monday!!! Good Luck to everyone taking part. The Open is now ...
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 – Wednesday, December 14th
Fitness and Performance Complete 4 Rounds In 4 minutes complete as many rounds and reps as possible: 12 x Hand ...
CF 416 Daily – Wednesday, June 4
Skills OTM x 10 Pick a skill to work on. Work for 30 sec, rest for 30 sec WOD ...
CrossFit 416 Daily – Thursday, December 24
News and Notes: Reminder of Christmas Eve class hours: 6am, 7am, 11am, 12pm and 4:30pm Wednesday’s Whiteboard WOD – Compare ...
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 – Tuesday, February 3
Strength Power Clean & Jerk Level 1 5 x 2 reps reset each rep Level 2 5-5-5-5 reps – ...
CrossFit 416 Daily – Tuesday, January 24th
News and Notes: Lifestyle Challengers! Make sure you get your spreadsheet and point totals into your coaches, so that we ...
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 – 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 23
Thursday’s Whiteboard WOD CrossFit Open WOD 13.2 Partner Style Complete as many rounds as possible in 20 minutes: 5 x Push ...
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 – Wednesday, May 10th
Fitness and Performance In partners, complete 3 Rounds for reps: 2 Minutes per station: Assault Bike (calories) Slam Ball Stone ...
CF 416 Daily – Friday, May 23
Strength Power Clean In 5 Min Build up to a heavy 3 reps then OTM x 10 Even: 3 x ...
CrossFit 416 Daily – Friday, September 2nd
News and Notes: The “CF 416 Classic”, our in house weightlifting competition is set for September 23rd! Sign-up is now ...
CrossFit 416 Daily – Friday, March 24th
News and Notes: This is the last week of FNL!! If you plan on participating, please make sure you register on ...
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
Lot’s of improvements since we did this last time! Strength – 12 min Level 1 Snatch Deadlift (to ...
CrossFit 416 Daily – Wednesday, September 2
Tuesday’s Whiteboard Push Press 5-5-5 reps Build up to working weight in WOD Focus on cycling reps WOD Complete as ...
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 – Monday, January 9th
News and Notes: Thanks to everyone who came to the Lifestyle Challenge Seminar yesterday. We are extremely excited to have over 70 ...
CrossFit 416 Daily – Thursday, September 17
Wednesday’s Whiteboard Skills Knees-to-Elbows Toes-to-Bar WOD – Compare to June 4th Complete 7 Rounds Every 3 Minutes Run 400 m ...
CrossFit 416 Daily – Friday, 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 – Thursday, December 22nd
Fitness and Performance: “Tabata” Complete 8 Rounds of :20 sec of work, and :10 sec rest at each station for ...
CrossFit 416 Daily – Thursday, November 27
Strength Back Squat Level 1 3 x 5 + 2.5 – 5lbs Level 2 88%x1 rep, 92%x1 rep, 96% ...
CF 416 Daily – Saturday, May 24
WOD In Partners complete: 20 Min AMRAP 2 Rounds each 3 Man Makers(35/25) 6 Box Jumps(24/20) 9 KB Swings(53/35) then ...
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 – Friday, May 5th
News and Notes: Schedule Change: Saturday Bring A Friend – Cancelled Sunday Olympic Lifting – Cancelled Fitness and Performance ...
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 ...
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 ...
CrossFit 416 Daily – Tuesday, March 27th
Strength In 12 minutes, determine your 3 rep max Back Squat WOD Cindy As many rounds as possible in ...
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, September 24th
News and Notes: Congrats to everyone who took part in the 2nd Annual CF 416 Classic! Special shout out to ...
CrossFit 416 Daily – Friday, February 20
Strength Power Snatch Level 1 5 x 2 reps -Reset on each rep -Build up in weight Level 2 ...
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 – Wednesday, April 4th
Skills and Drills Fitness: 5 Rounds not for time 10 x Perfect Push-ups 20 x Hollow Rocks Performance: 5 ...
CrossFit 416 Daily – Saturday, November 22
WOD Teams of 3 18 Min AMRAP 9 Calorie Row 9 Box Jump (24/20) 9 Thrusters (95/65) *Workout is a Relay. ...
CrossFit 416 Daily – Monday, January 5
New programming cycle starts today read more about it here. Today’s WOD will also act as our lifestyle challenge performance ...
CrossFit 416 Daily – Wednesday, March 28th
Strength In 12 minutes, determine a 3 rep max Deadlift WOD 2k Row for time After Party For ...
CrossFit 416 Daily – Saturday, October 7th
WOD Loredo 6 rounds for time of: 24 x Air squats 24 x Push-ups 24 x Walking lunge steps 400m ...
CrossFit 416 Daily – Friday, July 29th
Fitness A.On the minute for 12 minutes Even: 5 x Deadlift – build up in weight as technique allows ODD: ...
CrossFit 416 Daily – Saturday, February 14
WOD In Partners Complete as many rounds as possible in 14 min 6 x Push Press (115/85) 8 x Alternating ...
CrossFit 416 Daily – Friday, November 7
Strength Clean and Jerk Development – 12 min Level 1 Hang High Pull + Hang Power Clean + Jerk (1+1+1) Build ...
What the 2017 CrossFit Open Has Taught Me
What the 2017 CrossFit Open has taught me I have just completed my 5th CrossFit open – holy sh*t. ...
CrossFit 416 Daily – Sunday, March 11th
Skill On the 90 seconds for 7 rounds 1 x Push Press 1 x Push Jerk 1 x Split Jerk ...
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 – Saturday, March 5
News and Notes: Big shout out to everyone who competed in Friday Night Lights! Special mention to Hustle Originals and ...
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 – Saturday, July 19
WOD: With a partner, in 18 min complete: 1500m Sandbag run (60/40) Then AMRAP 5 x Burpee over the box(24/20) ...
CrossFit 416 Daily – Friday, July 3
Thursday’s Whiteboard Strength Level 1 A)On the 2 minutes for 7 rounds, complete Cleans & Front Squats Level 1: A) ...
CrossFit 416 Daily – 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 – Wednesday, August 3rd
Fitness A1.Cuban Press 3 x 8 reps with dumbbells A2.Overhead Squat/Wall squat 3 x 10 reps B.Burgener Warm-up WOD ...
CrossFit 416 Daily – Sunday, January 28th
Strength Overhead Lunge Fitness: 10-10-10 reps Performance: 10-8-6 reps WOD 3 Rounds for time 8 x Overhead Lunges (95/65) ...
CrossFit 416 Daily – Sunday, May 13th
CrossFit – 10:30am Complete 5 rounds for time: 9 x Power Clean(135/95) 15 x Pull-up 21 x Air Squat Run 200m ...
CrossFit 416 Daily – Thursday, May 4th
Fitness & Performance: 3 Rounds: 10 Floor Press (3-1-X-1) :60 Rope Climbs 10/10 DB/KB Retract & Row :45 Weighted Plank ...
CrossFit 416 Daily – Friday, August 21
Thursday’s Whiteboard WOD “Tabata something else” 8 Rounds at each station :20 work :10 sec rest for max reps Ball ...
CrossFit 416 Daily – Saturday, October 11
WOD 2 Rounds 2 Min at each station for max reps Ball Slams(40/20) Dumbbell Hang Clean and Press(40/25) Front Rack ...
CrossFit 416 Daily – Sunday, December 10th
Strength 1) 1¼ Front Squat: Work up to moderate set of 3 reps rest 2 minutes 2) Hang Power Clean: ...
CrossFit 416 Daily – Friday, March 2nd
WOD CrossFit Open Workout 18.2 & 18.2a 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell Squats (50/35) Bar-facing Burpees ...
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, 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 – Monday, February 6th
News and Notes: ICYMI: Our February Athlete of the Month is Ryan Fardell. Check out his interview here. Fitness ...
CrossFit 416 Daily – Tuesday, November 22nd
Fitness Complete 3 Rounds for time: 10 x Strict Chest to Bar Pull-ups 10 x Strict Ring Dip 7 x ...
CrossFit 416 Daily – Tuesday, March 14th
Fitness Strength On the minute of 21 minutes: Min 1-7 5 x Clean Pull Min 8-14 3 x Hang Power ...
CrossFit 416 Daily – 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 – Friday, April 29
Skills On The Minute x 12 Min 1 – 8 x Strict Toes to Bar Min 2 – 10 m ...
CrossFit 416 Daily – Tuesday, September 13th
News and Notes: Football, tailgate, beers – all in Toronto…what more could you ask for?! CrossFit 416 is organizing a ...
CrossFit 416 Daily – Friday, December 12
Strength Level 1 Pause Clean Deadlift (to knee) + Power Clean + Push Jerk + Split Jerk *Build up in ...
CF 416 Daily – Thursday, July 17
Olympic Lifting Skills 3 Rounds Overhead Squat x 10 reps Pressing Snatch Balance x 5 reps Snatch Balance – 10 ...
CrossFit 416 Daily – Friday, December 23rd
News and Notes: Holiday Hours: Sun, Dec. 25th – CLOSED Mon, Dec. 26th – 10 AM, 11 AM, 12 PM ...
CrossFit 416 Daily – Tuesday, November 4
Strength Bench Press – 12 min Work to a heavy 5 reps WOD Level 1 3-6-9-12-15 reps Power Clean(135/95) ...
CrossFit 416 Daily – 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 ...
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 – Tuesday, October 4th
News and Notes: We are offering 15% off all Nutrition Services for the month of October – just in time ...
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 – Saturday, January 21st
Fitness and Performance Partner “Jack” With a partner, complete as many rounds and reps as possible in 20 minutes: 10 ...
CrossFit 416 Daily – Thursday, September 8th
News and Notes: Do you have family, friends or colleagues interested in CrossFit? Every Thursday at 6:30PM and Saturday at ...
CrossFit 416 Daily – Saturday, October 8th
News and Notes: Thanksgiving Monday Hours: 10am and 11am CrossFit classes. Go Jays! We are offering 15% off all Nutrition Services for ...
CrossFit 416 Daily – Wednesday, July 27th
Fitness Skills Every 2 minutes for 18 minutes Min 1-2: Max Ring Dips in 60 sec Min 2-4: Accumulate 45 sec HS Hold ...
CrossFit 416 Daily – Sunday, January 14th
Strength Power Snatch Fitness: On the 2 minutes 2-2-2-2-2 reps Performance: On the 2 minutes Touch & Go 5-5-5-5-5 reps ...
CrossFit 416 Daily – Saturday, August 19th
Fitness and Performance With a partner, complete as many rounds as possible in 20 minutes 30 x Toes To Bar ...
CrossFit 416 Daily – Sunday, December 31st
Strength Squat Clean & Push Jerk Fitness: 5-5-5 reps Performance: 3-3-3 reps *spend 10 minutes on each movement, performed separately ...
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 – 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 – 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 – 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 – 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 – Sunday, November 5th
Warm-up 5 minutes full body dynamics 2 rounds of: 1:00 min Quadruped shoulder taps 10 x Glute bridge (right/left) 10 ...
CrossFit 416 Daily – Thursday, November 12
News and Notes: Check out our new schedule starting Monday, November 16th Some key features: We are back to 4:30pm, ...
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 – 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 – Tuesday, July 19th
Fitness A. Spend 15 minutes working on the following complex Deadlift + Mid hang Power Clean + Front Squat ...
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 – Monday, October 24th
Fitness Back Squat 3 x 5 reps – sets across @ heaviest weight from 5 last week Performance Back ...
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 – Saturday, July 11
WOD In teams of 3, complete as many rounds as possible in 25 min Buy-in 2400m Run – alternate every ...
CrossFit 416 Daily – Friday, November 20
News and Notes: Washroom update: Stall partitions will be installed Wednesday. Spouts will also be installed on the sinks to ...
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 – Thursday, July 6th
News and Notes: ICYMI: Tracking Personal Recovery to Improve Performance – Here’s How Fitness A)Back Squat 3 x 5 +5-10lbs ...
CrossFit 416 Daily – Tuesday, September 22
News and Notes: Check out Emilie’s new post “How to spot a fad diet” Recipe of the Week: Monday’s Whiteboard ...
CrossFit 416 Daily – 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 – Wednesday, May 4
News and Notes: Our next Bring a Friend Day is Saturday, May 28th. Mark your calendars! WOD “Cement Mixer” Every ...
CrossFit 416 Daily – Tuesday, December 9
Strength Push Press Level 1 3-3-3 Build to a 3RM in 3 attempts Level 2 1-1-1 Build to a 1RM ...
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 – 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 ...
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 – Saturday, August 6th
News and Notes: Stick around after today’s WOD for a BBQ on the rooftop courtesy of Ryan!! WOD With ...
CrossFit 416 Daily – Wednesday, December 10
Strength Level 1 Pause Snatch Deadlift (to knee) + Power Snatch + Overhead Squat *build up in weight Level 2 ...
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 – Monday, April 17th
News and Notes: If you’re interested in purchasing tickets to attend the CrossFit Games in Wisconsin this year. We have ...
CrossFit 416 Daily – Thursday, January 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, February 8
Front Squat Fitness: 5 x 3 reps – add 5-10lbs from last exposure Performance: Build to a 3 RM ...
CF 416 Daily – Tuesday, August 12
Strength Push Press Beginner: 3 x 8-10 reps Advanced: 5-5-5 reps WOD “Franrap” 10 Min AMRAP Complete 21-15-9-21-15-9…as many ...
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 – Wednesday, December 21st
News and Notes: Our annual Lifestyle Challenge is coming up in the New Year and registration is now open!! We’ve ...
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 – 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 – Saturday, October 25
In Partners complete a 12 min AMRAP Ladder: 2 x Box Jump(24/20) 2 x Ball Slam(40/20) 2 x Burpee 4 ...
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 ...
CF 416 Daily – Friday, July 4
Strength Power Clean Build to a 1RM WOD 5 Rounds for time: 5 x Muscle Up 12 x ...
CF 416 Daily – CANADA DAY!
Happy Canada Day! Congrats to everyone who crushed their squat PR’s yesterday. If you weren’t able to make it in, ...
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, March 1st
News and Notes: Lifestyle Challenge Reminder: Please get your final scores into your coach and your “After” picture sent to ...
CrossFit 416 Daily – Friday, July 7th
News and Notes: Did you know that CrossFit 416 has a referral program? Members will receive a 50% discount off their ...
CrossFit 416 Daily – Thursday, June 8th
WOD Complete as many rounds and reps as possible in 7 minutes: 15 x Wallball(20/14) 10 x Box Jump Over(24/20) ...
CrossFit 416 Daily – Wednesday, September 23
Tuesday’s Whiteboard Strength Deadlift Build to a 5RM Extra Credit 200m Farmers Carry (ass heavy as possible) Cooldown ...
CF 416 Daily – Monday, July 28
Strength A.Split Squat 3 x 5 reps per leg, 21X0 Tempo, Rest 60 sec B1.1-Arm Dumbbell Row 3 x ...
CrossFit 416 Daily – Tuesday, August 29th
Fitness and Performance WOD 3 Rounds Complete as many reps as possible in 7 minutes: 9 x Deadlift (225/155) 11 ...
CrossFit 416 Daily – Monday, October 27
WOD Level 1 For time: 21-15-9 reps Hang Power Clean (70% of heaviest weight used through the cycle) Ring Dip ...
CrossFit 416 Daily – Thursday, October 30
Strength Back Squat – 20 min Level 1 Build to 5RM Level 2 Build to 1 RM WOD “Tabata” ...
CrossFit 416 Daily – Thursday, January 22
Strength Back Squat Level 1 3 x 5 sets across – +2.5-5lbs Level 2 A) Build to 1 rep ...
Mileage – Endurance
CrossFit 416 – 416 Endurance Metcon Metcon (Time) Distance run for time:5km – 2.5km 10km – 5km 15km – 7.5km ...
CF 416 Daily – Saturday, August 9
“Fight Gone Bad!“ Three rounds of: Wall-ball (20/14) Sumo deadlift high-pull (75/55) Box Jump, (20) Push-press, (75/55) Row (Calories) In ...
CrossFit 416 Daily – Saturday, December 5
News and Notes: Saturday is your last day to sign-up for the Members Comp. Only a few spots are left. ...
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 – Friday, December 5
Strength Level 1 Pause Clean Deadlift (to knee) + Hang Power Clean + Push Jerk + Split Jerk *build up ...
CrossFit 416 Daily – Thursday, September 22nd
News and Notes: Are you on the fence about taking part in the CF 416 Classic on Friday? Coach Luke ...
CrossFit 416 Daily – Saturday, May 9
WOD In teams of 2, complete as many rounds as possible in 15 min Min 1-5: 5 x Thruster(95/65), 5 ...
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 ...
CrossFit 416 Daily – Wednesday, June 22nd
Fitness On the Minute for 15 minutes Min 1 – 6-8 x Ring Row – Tempo 32×1 Min 2 – ...
CrossFit 416 Daily – 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 – 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 – 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, 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 – Wednesday, November 22nd
Warm-up 2 rounds of 60 seconds Overhead plate hold 60 seconds Armadillo hold 10 x Yoga Push ups Skills ...
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 ...
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 ...
