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
Related posts
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 – 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 – 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 – 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 – 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 – 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 – Thursday, August 31st
News and Notes: Labour Day Monday Hours: 9am CrossFit 10am CrossFit 11am CrossFit 12pm-2pm Open Gym Fitness and Performance 5 ...
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 – 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 – Monday, July 18th
News and Notes Thanks to everyone who came out to Bring a Friend Day on Saturday!!! We’ll do it again ...
CrossFit 416 Daily – Thursday, January 26th
Warm-up 3 Rounds 45 sec work: 15 sec rest Row Box Jump Sit-ups Fitness Strength Press 3 x 5 ...
CrossFit 416 Daily – Tuesday, January 10th
News and Notes: Great job on the 1st Lifestyle Challenge WOD!! We are going to continue testing today. As we ...
CrossFit 416 Daily – Saturday, July 9th
News and Notes: Mark your calendars. CrossFit 416 is having a Track Meet!!! Check out all the details on the ...
CF 416 Daily – May 3, 2014
WOD With a partner 20 Min AMRAP 40 x Burpees 30 x Deadlift (135/95) 20 x Front Squat (135/95) 10 x ...
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 – Thursday, June 9
News and Notes: If you haven’t heard, we’re hosting a rowing clinic on Sunday @ 10am. Check out all the ...
CrossFit 416 Daily – Tuesday, August 8th
News and Notes: We are beginning a new programming focus for the next 6 weeks. Check out all of the ...
CrossFit 416 Daily – Wednesday, November 4
News and Notes: Interested in taking part in CrossFit Liftoff competition? Let one of our coaches know and we’ll find ...
CF 416 Daily – 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 – Friday, January 15
News and Notes: Here we go! Registration for the 2016 CrossFit Open is live! Heard in Box: To wrap your thumbs ...
CrossFit 416 Daily – Friday, August 5th
Fitness Deadlift + Hang Clean(mid thigh) + Front Squat (15 minutes) *Work through progression, focusing on positioning WOD On ...
CrossFit 416 Daily – Monday, May 8th
Warm Up: – Video 3 rounds: 5 Supinated Strict Press w/ 5 sec. static hold at top of each rep 5 Supinated ...
CrossFit 416 Daily – Monday, March 30
News and Notes: Testing week is upon us! Get ready to throw down and set the stage for the new ...
CF 416 Daily – Thursday, August 14
Strength Back Squat Beginner: 3 x 8-10 reps Advanced: 3-3-3-3 reps WOD 12 Min AMRAP 10 x Kettlebell Swing (53/35) ...
CrossFit 416 Daily – Friday, August 4th
Fitness and Performance Strength Squat Clean Build to a 1RM WOD “Bright Spots” For time: 21-15-9 reps Power Clean(155/105) ...
CrossFit 416 Daily – Monday, March 21
News and Notes: Good Friday hours: CrossFit 10am, 11am, 12pm. Please note that Friday Night Lights will start at 1:30pm ...
CrossFit 416 Daily – Thursday, March 3
Snatch In 10 minutes build up in weight in the following complex: 1 x Snatch Deadlift + 1 x Hang ...
CrossFit 416 Daily – Thursday, August 18th
News and Notes: New CrossFit 416 Swag has arrived including new men’s T-shirts, women’s tanks, and unisex raglan’s. Pick one ...
CrossFit 416 Daily – Saturday, April 22nd
News and Notes: GRIT Training TO Free Class is Saturday @12pm. There is still time to sign-up. Meet at CF ...
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 – Tuesday, May 12
News and Notes: Sign-up for the next 8-week CF 416 Endurance program. The program will start on Tuesday, June 2nd. ...
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, July 13
News and Notes: Dr. Paul, the host of our Squat Performance Workshop will be in class on Tuesday evening to ...
CrossFit 416 Daily – Monday, August 24
Saturday’s Whiteboard Skills Kipping/Butterfly Pull-ups Video 1 Video 2 Video 3 Video 4 WOD “Running Jackie” Run 1000m 50 ...
CrossFit 416 Daily – 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, February 15th
News and Notes: Notice: To help keep the change rooms available to incoming classes, please bring all belongings to the front ...
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, September 29th
Strength Overhead Squat Fitness: 10-10-10-10 reps Performance: 5-5-5-5-5 reps WOD Nancy 5 rounds for time of: 400m run 15 ...
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 ...
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 – Friday, September 11
News and Notes: Our renovations have started, please note that washroom access will be located in 370 Queens Quay. Ask ...
CrossFit 416 Daily – Wednesday, April 15
News and Notes: Rowing Clinic announced – Join us on Sunday, April 26th and learn how to master the rowing ...
CrossFit 416 Daily
Lot’s of improvements since we did this last time! Strength – 12 min Level 1 Snatch Deadlift (to ...
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, June 13th
News and Notes: Monday is the start of a new programming cycle, check out all the details in this article. ...
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 – Friday, February 17th
News and Notes: Family Day Monday is also Bring a Friend Day!!! Classes times are 9:30am, 10:45am, and 12pm. If ...
CrossFit 416 Daily – Wednesday, August 10th
Fitness Snatch Deadlift + Hang Power Snatch + Overhead Squat -Work through progression and build up in weight Performance ...
CrossFit 416 Daily – Saturday, November 12th
News and Notes: We are excited to say that the 416 Cup is completely sold out! The 10 teams will ...
CrossFit 416 Daily – Tuesday, January 31st
Fitness Warm-up On the Minute for 9 Minutes Min1: :30 sec Bar Hang/Kip Min2: 30 sec Hollow Body hold Min ...
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 – Saturday, January 23
WOD With a partner complete as many rounds as possible in 15 minutes: 12 x Muscle-ups 24 x Box Jump Over(24/20) 36 x ...
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 – 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 – Thursday, February 18
Gymnastics On the minute for 12 minutes Even: 15 x Box Jump(24/20) Odd: Muscle-ups *Try to increase volume of Muscle-ups from ...
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 – 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 – Monday, April 18
News and Notes: Sign-up this week for the field trip to Boulderz Climbing Centre. We are scheduled for Saturday at ...
CrossFit 416 Daily – Tuesday, July 21
Monday’s Whiteboard Strength Back Squat Level 1: 3 x 5+ 5-10lbs from last week Level 2: 3 reps @ 85%, ...
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 – Friday, April 21st
News and Notes: GRIT Training TO is hosting a Free class on Saturday. If you’re interested in checking out what ...
CrossFit 416 Daily – Sunday, July 23rd
CrossFit Skills 12 Minutes Level 1: 4 Rounds Min 1) z-press x 8 reps Min 2) Hollow rocks x 30s ...
CrossFit 416 Daily – Thursday, February 11
News and Notes: Coaches Gys and Robyn have brand new profiles on our website. Check it out. Gymnastics On ...
CF 416 Daily – April 30, 2014
Skill Progression OTM x 10 Strict Pull-up – Assisted Pull-ups x 2 OTM x 5, DB Curls x 8-10 OTM ...
CrossFit 416 Daily – Monday, March 2
News & Notes: Lifestyle Challenge winners will be announced this week If you haven’t yet submitted your Open score online, ...
CrossFit 416 Daily – Saturday, December 10th
Fitness and Performance In teams of 3 complete the following for time: 4 Rounds (each) 7 x Thruster(75/55) 7 x ...
CrossFit 416 Daily – Thursday, October 8, 2015
Wednesday’s Whiteboard Strength Power Clean 5-5-5 reps *Focus on cycling reps *Build up WOD Complete as many rounds as ...
CrossFit 416 Daily – Wednesday, August 17th
Fitness and Performance “Sham” Complete 7 Rounds for time: 11 x Deadlift (bodyweight) 100m Sprint The CrossFit Team Series
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, May 3rd
Fitness and Performance 3 Rounds: 75’ Seated Rope Pull 100’ Sled Drag :30 Max Effort Assault Bike Partner Carry Medley: ...
CrossFit 416 Daily – Thursday, May 11th
News and Notes: Reminder: Thursday is the last day to pay for Blue Jays tickets. Payments can be made in ...
CrossFit 416 Daily – Wednesday, September 14th
News and Notes: Sign up for Fall Endurance session (Last one!) is now open! The program starts on Tuesday, September ...
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 – Friday, April 7th
Fitness and Performance “Angie” For time: 100 x Pull-up 100 x Push-up 100 x Sit-up 100 x Air Squat
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 – 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 ...
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 – Friday, July 29th
Fitness A.On the minute for 12 minutes Even: 5 x Deadlift – build up in weight as technique allows ODD: ...
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 ...
CF 416 Daily – Wednesday, May 28
Skill Progressions OTM x 12 Pick a skill, work for 30 sec, rest for 30 sec Double Unders Kipping Pull-ups ...
CrossFit 416 Daily – Monday, April 20
Strength Back Squat Every 4 min for 5 sets Level 1: 3 reps +5lb-10lbs from last week Level 2: 3 ...
CF 416 Daily – Friday, September 26
Gymnastics Skills Spend 15 min working on 2 or 3 gymnastics skills. WOD 4 Rounds for time: Run 400m ...
CrossFit 416 Daily – Tuesday, December 23
Strength Sumo Deadlift Build to a 3 RM WOD OTM x 14 4 x Sumo Deadlift (75% of strength) 8 ...
CrossFit 416 Daily – Saturday, September 23rd
WOD “Kev” With a partner complete as many rounds as possible in 26 minutes of: 6 x Deadlifts (315/225) 9 ...
CF 416 Daily – Monday, September 8
Strength Snatch Balance 1-1-1 reps OH Squat 2-2-2 reps WOD 12 Min AMRAP 10 x Burpee 20 x Wall ...
CrossFit 416 Daily – 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 – 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 – Tuesday, August 25
News and Notes: Congratulations to our Front Desk crew Robyn and Gys for passing their CrossFit Level 1 Trainers exam! ...
CrossFit 416 Daily – Thursday, July 10
Wednesday’s Whiteboard Strength Level 1: A)3 x 3 (Push Press + Split Jerk) B)3 x 1 Split Jerk Level ...
CrossFit 416 Daily – Wednesday, June 7th
Fitness and Performance Gymnastics For time: 21-15-9 Reps Pull-ups 9-15-21 Reps Ring Dips *Performance complete kipping pull-ups *Fitness use bands ...
CrossFit 416 Daily – Saturday, October 31
News and Notes: Wear your best halloween costume tomorrow and grab a treat or two from the front desk WOD ...
CrossFit 416 Daily – Friday, October 30
Thursday’s Whiteboard WOD In teams of 3 complete as many rounds as possible in 25 minutes 3 Km Row Buy ...
CrossFit 416 Daily – 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 ...
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, 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 – Thursday, September 10
News and Notes: Reminder: If you leave your shoes at the gym, please take them home during renovations. Wednesday’s Whiteboard ...
CF 416 Daily – Thursday, July 24
Olympic Lifting Skills 3 Rounds 10 x Overhead Squat 5 x Pressing Snatch Balance 10 x Snatch Balance 5 ...
CrossFit 416 Daily – Tuesday, December 16
Skills Spend 15 min working on 2-3 gymnastics skills WOD 4 Rounds for max reps 60 sec Ball Slams(40/20) ...
CF 416 Daily – Wednesday, September 24
WOD Level 1 5 Rounds for time: 20 x Kettlebell Swing (53/35) 12 x Pull-up 10 x Burpee *Scale Pull-ups with banded ...
CrossFit 416 Daily – Thursday, April 27th
News and Notes: CrossFit 416 is going to the Jays Game! Join us on Friday, May 26 as the Blue ...
CF 416 Daily – Thursday, May 5
Strength Back Squat 3 x 5 reps +5lbs from last session Bench Press 3 x 5 reps + 2.5lbs from ...
CF 416 Daily – Saturday August 23
WOD With a partner complete AMRAP in 12 min 3 x Hang Power Clean (155/105) 5 x Box Jump(24/20) 7 ...
CrossFit 416 Daily – Thursday, January 22
Strength Back Squat Level 1 3 x 5 sets across – +2.5-5lbs Level 2 A) Build to 1 rep ...
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 – Wednesday, November 11
News and Notes: Our new schedule will start on Monday, details will be released tomorrow!! Tuesday’s Whiteboard Strength Build to ...
HIT – Endurance 11/03/2016
CrossFit 416 – 416 Endurance Warm-up Surprise, ABC, 2 strides, hawaii squat, hamstring sweep Accessory Bounding: 3x10m, 2x20m, 1x30m (each ...
CrossFit 416 Daily – Wednesday, November 2nd
News and Notes: Are you looking for a challenge this month? Take part in our November 30 Pull-up Challenge. Complete ...
CrossFit 416 Daily – Thursday, July 13th
Fitness Back Squat 3 x 5 Reps +5-10lbs from last exposure Performance Kettlebell Front Rack Step-up 8-8-8-8-8 Reps __________ ...
CrossFit 416 Daily – Wednesday, December 9
Tuesday’s Whiteboard Handstands | Press Performance A)4 Sets – 3 x Headstand pike touch + Strict Handstand Push-up + 10 sec Handstand ...
CrossFit 416 Daily – Monday, August 28th
Fitness and Performance Skills and Drills Snatch Balance 2-2-2-2-2-2 reps *Build up as technique allows Strength Snatch 2-2-2-2-2-2-2-2 Reps ...
CrossFit 416 Daily – Tuesday, October 21
Skill/Strength – 12 min Rope Climb practice – check out this sweet video on rope climb technique WOD 10 Rounds ...
CrossFit 416 Daily – Saturday, February 28
News and Notes Congrats to everyone who completed 15.1 last night at Friday Night Lights! We saw a lot of ...
CrossFit 416 Daily – Wednesday, October 7
News and Notes: Thanksgiving Monday Schedule: 9am, 10am, 11am, 12pm CrossFit. Please sign-up on Mindbody Tuesday’s Whiteboard Strength Back Squat ...
CrossFit 416 Daily – Monday, October 6
Strength Cleans – 12 min Build up in weight Level 1 – High Hang Power Clean + Hang (below knee) ...
CrossFit 416 Daily – Tuesday, June 13th
News and Notes: Our new complimentary Goal Setting sessions have been very successful. Take 15 minutes out of your day ...
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 – 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 – Wednesday, July 26th
Skills Level 1 4 Rounds on the minute Min 1) z-press x 8 reps Min 2) Hollow rocks x 30s ...
CF 416 Daily – Thursday, September 18
Strength A. Snatch L1.15 Min – Build up in weight High Hang Power Snatch + Hang Power Snatch + Over ...
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 ...
THIS vs. THAT
The easiest thing you can do is add in unnecessary calories to your meals. Simply switching out ingredients for another ...
CrossFit 416 Daily – Saturday, August 26th
News and Notes: Interested in running a 5km, half marathon, or full marathon? CF 416 is tackling the Toronto Waterfront ...
CrossFit 416 Daily – Tuesday, April 5
News and Notes: We mentioned in our new programming cycle breakdown that Dr. Paul has created the 416 Performance Project, ...
CrossFit 416 Daily – Tuesday, December 8
News and Notes: CF 416 Holiday party is this Saturday! Whether you’re competing in the competition or not, come on ...
CrossFit 416 Daily – Wednesday, 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 – Tuesday, December 27th
Fitness and Performance In teams of 2 complete for time: 80 x Burpees 40 x Power Clean (135/95) 60 x ...
CrossFit 416 Daily – Wednesday, January 7
Notes: *Monthly Bring a Friend Day” takes place on Sunday @ 11:30am *Registration for the Lifestyle Challenge ends Friday. ...
CrossFit 416 Daily – Thursday, August 27
News and Notes: Starting next week, Dr. Paul will also be available on Friday’s from 3:30-7:30pm. Book your appointments through ...
CrossFit 416 Daily – Sunday, May 28th
CrossFit – 10:30am & 11:30am Fitness and Performance 3 Rounds 30 x Sit-up 25 x Push-up 20 x Pull–up 15 ...
CrossFit 416 Daily – 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 – 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 – Wednesday, September 9
News and Notes: During the month of October, we will run one final Endurance program. This will be an abbreviated ...
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 – Tuesday, May 26
News and Notes: Reminder: Rowing clinic is this Sunday at 11:00am. Sign-up today to learn the secrets of great technique ...
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 – 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 – Wednesday, November 2nd
CrossFit 416 – CrossFit Ken III Fitness Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps 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, June 19th
News and Notes: A new cycle of GRIT Running starts Monday! Sign-up is still open. WOD Every 2 minutes ...
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 – 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. ...
CF 416 Daily – Monday, September 1
Skills Spend 15 min working on a few different gymnastics or oly skills WOD “Karen” For time: 150 x ...
CrossFit 416 Daily – Friday, December 4
News and Notes: Only 2 more days to sign-up for our Members Comp on December 12. All members are encouraged ...
CrossFit 416 Daily – Saturday, July 4
WOD In Partners, complete 3 Rounds for time: 40 x Front Rack Lunges (115/85) 30 x Strict Ring Dips 20 x ...
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 ...
CrossFit 416 Daily -Thursday, December 10
News and Notes: Many extended health benefit plans may be expiring at the end of the month. Take advantage of yours ...
CrossFit 416 Daily – Tuesday, April 12
News and Notes: The first cycle of our CrossFit 416 Endurance program starts on Tuesday. There are still 3 spots ...
CrossFit 416 Daily – Tuesday, February 16
News and Notes: “Attention all Lifestyle Challengers!! – Here is the mini challenge for our closing week of the Lifestyle Challenge. ...
CrossFit 416 Daily – Sunday, May 7th
News and Notes: Schedule Reminder: 12:30pm Olympic Lifting is Cancelled CrossFit – 10:30am For time: 21 x Thruster(95/65) 21 ...
CrossFit 416 Daily – Saturday, December 27
WOD In teams of 2 Complete for time: 80 Burpees 40 Power Cleans(135/95) 60 Buprees 30Power Clean 40 Burpees 20 Power Cleans 20 Burpees ...
CrossFit 416 Daily – Friday, October 3
Skills Spend 15 min working on 2-3 gymnastics skills WOD 10 Min AMRAP 9 x Deadlift(115/75) 6 x Hang ...
CrossFit 416 Daily – 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, 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 – Thursday, December 24
News and Notes: Reminder of Christmas Eve class hours: 6am, 7am, 11am, 12pm and 4:30pm Wednesday’s Whiteboard WOD – Compare ...
HIT – Endurance 11/01/2016
CrossFit 416 – 416 Endurance Warm-up Jog to bridge and back. ABC’s, stair run, high kick, side lunge, wall runs, ...
CrossFit 416 Daily – Thursday, June 16th
Fitness 3 Rounds – Rest 60 sec between movements 6-8 x Deadlift – build up 10-12 x DB Bench Press ...
CrossFit 416 Daily – Friday, April 24
News and Notes: Next week is a de-load week to let our bodies recover from all of the heavy lifting ...
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 – Monday, August 3
WOD In teams of 2 complete as many rounds as possible in 20 minutes of 20 x Ring Dip 20 ...
CrossFit 416 Daily – Friday, June 17th
Fitness 3 Rounds – Rest 60 sec after each movement 2 x Wall Walk – 5 sec hold at top ...
CrossFit 416 Daily – Monday, January 4
News and Notes: The Lifestyle Challenge starts in one week. We are hosting a kick-off seminar on Sunday at 10:30am. ...
CrossFit 416 Daily – Thursday, October 16
Strength A.Snatch – 12 min Level 1 High Hang Power Snatch – Build to heavy 1 Level 2 Hang Snatch ...
CrossFit 416 Daily – Monday, January 23rd
News and Notes: Week 1 of the Lifestyle Challenge has come and gone! If you haven’t already, make sure you ...
CrossFit 416 Daily – Saturday, January 31
WOD In teams of 2, complete as many rounds as possible in 12 min 3 x Burpees 6 x Pull-ups ...
CrossFit 416 Daily – Friday, July 10
News and Notes: Squat Performance Workshop – Sunday, July 26th, join us for the hands on squat workshop, check out ...
CrossFit 416 Daily – Thursday, December 29th
News and Notes: Schedule Reminder: Sunday, January 1st CLOSED Monday, January 2nd 10am, 11am, and 12pm CrossFit classes Fitness and ...
CrossFit 416 Daily – Monday, 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 – Friday, September 8th
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, November 2
News and Notes: We are very close to moving into the new place!!! We are hoping to put the final ...
CrossFit 416 Daily – Sunday, October 15th
Warm-Up 3 minutes full body dynamics and banded shoulder work 2 rounds of: 15 x Hollow rocks 3 rounds of: ...
CrossFit 416 Daily – Friday, May 29
News and Notes: There are still a few spots remaining in the Rowing Clinic on Sunday, sign-up now. Thursday’s Whiteboard ...
CrossFit 416 Daily – Monday, June 29
News and Notes: Reminder: Canada Day hours, 10am, 11am, and 12pm classes. FREE intro class 10am, Competition class will be ...
CrossFit 416 Daily – Wednesday, December 24
WOD 12 Days of Christmas Barbell Edition RX 75/55 1 x Deadlift 2 x Hang Power Clean 3 x Front ...
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 – Thursday, November 10th
Fitness and Performance 10-9-8-7-6-5-4-3-2-1 Reps Hang Power Clean *Rest as needed between sets *Reps are completed unbroken Down the Hatch, ...
CrossFit 416 Daily – 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, January 16
Strength Power Snatch Level 1 5 x 2 – reset each rep Build up and increase from last week ...
CrossFit 416 Daily – Monday, March 23
News and Notes: CF 416 Endurance trial class is going to take place on Saturday, March 28th @ 10am. This ...
CrossFit 416 Daily – Monday, March 13th
Fitness Warm-up 3 Rounds 3 x Wall Kick-up + 3 x HSPU or 3 x Wall Walk 10 x Bear ...
CrossFit 416 Daily – Thursday, February 4
Gymnastics On the Minute for 12 minutes Even: 10 x Burpee Odd: Chest-to-bar Pull-ups *try to complete the same overall ...
CrossFit 416 Daily – Friday, November 20
News and Notes: Washroom update: Stall partitions will be installed Wednesday. Spouts will also be installed on the sinks to ...
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 – Tuesday, January 19
News and Notes: Reminder: “Bring a Friend” day is this Thursday! If you’re interested in bringing someone with you to ...
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 – Thursday, April 21
News and Notes: Looking for something to do on Saturday? Join some CF 416 crew at Boulderz Climbing Centre. We ...
CrossFit 416 Daily – Wednesday, August 5
News and Notes: Last call to sign-up for the CF 416 Classic. Sign-up will close tomorrow night. The event will ...
CrossFit 416 Daily – Tuesday, December 20th
Fitness and Performance WOD For time: 30-20-10 reps Front Squat (135/95) Pull-Up Hand-Release Push-up The myth of flexibility and yoga
CrossFit 416 Daily – Thursday, April 13th
News and Notes: Good Friday Scheduling Reminder: CrossFit 9am, 10am, 11am Open Gym 12pm-2pm ICYMI: How to Brunch on a Macro ...
CrossFit 416 Daily – Saturday, February 13
News and Notes: Reminder: Family day hours – 9am, 10am, 11am, 12pm CrossFit classes WOD In teams of 3 ...
CrossFit 416 Daily – Thursday, June 1
Fitness and Performance Strength 7 building sets of: “Sandbag Primal Complex” – Video 1 Squat + Lunge (R/L) + Step ...
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 – Sunday, June 11th
CrossFit – 10:30am & 11:30am Fitness and Performance On the minute for 12 minutes: Level 1: Even: Bar Taps Odd: ...
CrossFit 416 Daily – Thursday, May 25th
FITNESS A) Floor Press: – Build to a 5 RM B) Push Up: – Build to a 10 RM C) ...
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 – Wednesday, January 28
WOD For Max Reps 4 Rounds 60 sec Wallballs(20/14) 60 sec Chest 2 Bar Pull-ups 60 sec Box Jump overs(24/20) 60 sec Row(calories) ...
CrossFit 416 Daily – Saturday, November 7
Friday’s Whiteboard WOD With a partner complete 3 Rounds of the following for time: 3 Rounds (each) 3 x Deadlift ...
CrossFit 416 Daily – Tuesday, September 8
News and Notes: Check out this weeks post from Emilie, “Should I be taking a protein supplement?”, Also, check out her ...
CrossFit 416 Daily – Thursday, July 21st
News and Notes: We have added Open Gym hours for this Saturday during the CF 416 Track Meet. There are ...
CrossFit 416 Daily – Wednesday, May 31st
Fitness and Performance WOD For time: 21-15-9 Reps Power Clean (155/105) Hand Stand Push-up Skills On the Minute for ...
CrossFit 416 Daily – Thursday, May 29
Wednesday’s Whiteboard Skills Spend 10 minutes working through a skill progression WOD 4 Rounds 250m Rowing Sprint Rest 3 min between ...
CrossFit 416 Daily – 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, March 19
News and Notes: Reminder: Sign-up for Friday Night Lights, if you want to take part in a heat Check out ...
CrossFit 416 Daily – Tuesday, March 22
News and Notes: Thinking about running a 5km, 10km or half marathon this summer? CF 416 Endurance will prepare you ...
CrossFit 416 Daily – Thursday, November 3rd
News and Notes: Time is running out to sign-up for the CF 416 Cup. This is our annual members competition. ...
Canada Day!
Tuesday’s Whiteboard WOD In teams of 2 complete as many rounds as possible in 20 min 50 ...
CrossFit 416 Daily – Saturday, February 21
WOD In Partners, complete as many rounds as possible in 20 min 200 Double Under buy-in Then 30 x Burpee ...
CrossFit 416 Daily – Sunday, May 21st
CrossFit – 10:30am For time: 30-20-10 reps Kettlebell Swings(53/45) Push Press(95/65) Run 500m after each set Rx+ – 11:30am ...
CrossFit 416 Daily – Thursday, December 15th
News and Notes: Looking for a Xmas gift for a loved one?? We’ve got you covered. Give the gift of ...
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 – Monday, August 29th
News and Notes: Check out the latest article from our in-house Sports Dietitian Emilie Trottier, Struggling to Reach your Health ...
CrossFit 416 Daily – Monday, January 18
News and Notes: Congratulations to everyone who competed in the @weliftathletics comp this past weekend! Two podium finishes! You guys ...
CrossFit 416 Daily – Saturday, November 29
WOD In teams of 2 complete as many rounds as possible in 12 min 10 x Deadlift(135/95) 10 x Wallball ...
CrossFit 416 Daily – Canada Day!
News and Notes: Schedule Reminder: Canada Day Classes – 10am, 11am, 12pm CrossFit. All other classes and open gym are ...
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, December 30
In yesterday’s newsletter, we introduced our 2015 Lifestyle Challenge. If you missed it, check out the details here ...
CrossFit 416 Daily – Tuesday, January 12
Toes-to-Bar Volume Training – On the Minute for 12 minutes perform a manageable amount of Toes-to-Bar that allows consistency in technique. Scale ...
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 – 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 ...
CF 416 Daily – Thursday, May 15
Strength Deadlift Build to 1RM WOD 4 Rounds Max Reps 60 sec Ball Slams (40/60) 60 sec Sandbag Walking ...
CrossFit 416 Daily – Saturday, May 30
News and Notes: Last chance to sign-up for the rowing clinic on Sunday. Sign-up here Great job on all of ...
CrossFit 416 Daily – Sunday, September 24th
Strength Build to a heavy 3 rep Floor Press WOD In teams of 3, conga line style 5 rounds for ...
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, July 8th
News and Notes: Saturday, July 16th is Bring a Friend Day!!! It’s time to drag out your spouse, brother, sister, ...
CF 416 Daily – Wednesday, July 16
Strength A. Single Leg Romanian Deadlift 3 x 8 reps per leg, 30X0 Tempo, Rest 60 sec B1.Single Arm ...
CrossFit 416 Daily – Sunday, August 20th
CrossFit Jerk Complex 5 Building Sets of: 1 x Split Jerk + 1 x Push Jerk + 1 x Push ...
CrossFit 416 Daily – Tuesday, June 20th
Fitness A1)Deadlift 3 x 5 reps + 10lbs from last exposure A2)3 x Max Strict Pull-ups Performance A1)Deadlift 4-3-2-1-3 ...
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, March 7
News and Notes: Congratulations to Jaime Blott, he has been selected as our Friday Night Lights Athlete of the Week!! ...
CrossFit 416 Daily – Saturday, September 10th
Fitness and Performance With a partner complete as many rounds as possible in 8 minutes: 8 x Sumodeadlift High Pull ...
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 ...
CF 416 Daily – Friday, August 22
Skills Spend 12 min working on a few gymnastics or olympic lifting movements WOD For time: Run 500m 20 ...
CrossFit 416 Daily – Wednesday, July 19th
Fitness and Performance “Bradshaw” 10 Rounds for time 3 x Handstand Push-up 6 x Deadlifts (225/155) 12 x Pull-Ups 24 ...
CrossFit 416 Daily – 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 – Thursday, July 23
News and Notes We’re excited to launch the very first CrossFit 416 Classic. This is an Olympic Weightlifting competition open ...
CrossFit 416 Daily – Monday, August 21st
Skills Flat Foot Clean Pull 3-3-3-3-3 reps Strength Squat Clean 3-3-3-3-3 reps WOD For time: 10-9-8-7-6-5-4-3-2-1 reps Front ...
CrossFit 416 Daily – Wednesday, January 25th
News and Notes: Hey Lifestyle Challengers, we have just posted a weekly challenge. Check out all the details about Macro ...
CrossFit 416 Daily – Friday, March 25
News and Notes: Reminder: The final Friday Night Lights will take place starting at 1:30pm. This is your last chance ...
CrossFit 416 Daily – Thursday, July 16
News and Notes: CrossFit 416 has partnered with Optimum Health Fitness and Sports Training to offer therapy services to our ...
CrossFit 416 Daily – Tuesday, September 19th
News and Notes The 416 Classic is this Friday! If you haven’t signed up yet, register here. WOD On the ...
CrossFit 416 Daily – Thursday, 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 – Thursday, June 4
News and Notes: We have reached just under $500 for Felix in his fundraising effort for the Ride to Conquer ...
CrossFit 416 Daily – Monday, June 15
News and Notes: New programming cycle starts today! Oly lifting!!! Check out the write up here If you’re having issues ...
CrossFit 416 Daily – Wednesday, June 8
News and Notes: Our June Newsletter is out now. If you didn’t find it in your inbox, check it out ...
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, January 30th
News and Notes: Lifestyle Challengers! Make sure you sign-up for the Row Off, Potluck this Friday! Check out all the ...
CrossFit 416 Daily – Wednesday, March 29th
Fitness Warm-up 3 Rounds 3 x Negative Pull-up 8 x Barbell GM 8 x Back Rack Lunge Strength Back ...
CF 416 Daily – July 3, 2014
Strength Bench Press Build to a 1RM WOD For time: 10 x Strict Press (115/75) 15 x Overhead Squat ...
CF 416 Daily – April 26, 2014
WOD With a Partner 3 rounds for time: 75 x Wall Balls (20/14) 50 x Kettlebell Swings (53/35) 25 x ...
CrossFit 416 Daily – Wednesday, January 21
WOD 15 Min AMRAP 5 x OH Squat (95/65) 10 x Deadlift 15 x Box Jump(24/20) How a crazy scientist ...
CrossFit 416 Daily – Monday, May 16
News and Notes: Bring a Friend day is on Saturday, May 28th. We’ve got an awesome day planned, and invite ...
CrossFit 416 Daily – Saturday, May 27th
Fitness and Performance In teams of 2 Complete as many rounds and reps as possible in 15 minutes: 30 x ...
CrossFit 416 Daily – Thursday, April 6th
News and Notes: Ladies Pull-up Workshop: On Sunday, April 30th coach Derya will be hosting a workshop for ladies looking ...
CrossFit 416 Daily – 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, December 19
News and Notes: Have you been entering your scores into WODIFY??? It could not be easier to keep track of ...
CrossFit 416 Daily – Thursday, September 7th
WOD In teams of 3 Complete the following for time: 4 rounds each of A) 250m row B) Double Kettlebell ...
CrossFit 416 Daily – Thursday, January 29
Strength Back Squat Level 1 3 x 5 sets across – +2.5-5lbs from last week Level 2 A) Build ...
CrossFit 416 Daily – Friday, May 6
News and Notes: Our May newsletter was sent out today. If you missed it, you can check all of it ...
CrossFit 416 Daily – Friday, April 15
News and Notes: There is still time to sign-up for the CF 416 field trip to Boulderz Climbing Centre. Check ...
CF 416 Daily – 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 – Tuesday, April 14
News and Notes: Last day to get your Rogue order in is Wednesday. Send the product details to rachel@crossfit416.ca. Payment ...
CrossFit 416 Daily – Tuesday, February 24
For those of you that are new to Friday Night Lights will be introduced to spectators party or as it ...
CrossFit 416 Daily – Wednesday, February 25
Got your eye on running a 5km, 10km, half or full marathon this summer. The CF416 Endurance program will help ...
CrossFit 416 Daily – Tuesday, December 22
News and Notes: We have fixed the issue with WODIFY. You are now able to add your payment details. Monday’s ...
CrossFit 416 Daily – Thursday, September 14th
WOD As many reps as possible in 18 minutes of: 5 x Dumbbell snatch (right side) 10 x Single arm ...
CrossFit 416 Daily – Tuesday, December 1
News and Notes: We’re on to week 2 of our new programming cycle. If you’ve missed a few days, check ...
CF 416 Daily – 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 – Thursday, December 8th
News and Notes: Don’t forget about our Holiday Party on Friday!!!! Bring some drinks and some food. Festivities get started ...
CrossFit 416 Daily – 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 – 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 – 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 – Tuesday, April 19
Skills – 12 minutes Rope Climb Progression Pull to stand S Variation J Variation Legless *Mess around for 15 minutes ...
CF 416 Daily
*Reminder of the following class cancellations: 10 am Run WOD 12pm CrossFit 1pm Yoga WOD In partners 15 ...
CrossFit 416 Daily – Tuesday, December 29
News and Notes: Reminder: Membership rates will increase as of January 1. All purchases and class registrations will be made through WODIFY. ...
CrossFit 416 Daily – Saturday, January 7th
News and Notes: Reminder: Our Lifestyle Challenge Seminar is taking place Sunday @ 2:30pm. This will be your last chance ...
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 – 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 – Wednesday, May 6
Tuesday’s Whiteboard Skills Spend 10 min working on a skill progression WOD Every 4 minutes for 5 rounds Run ...
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 – Friday, December 23rd
News and Notes: Holiday Hours: Sun, Dec. 25th – CLOSED Mon, Dec. 26th – 10 AM, 11 AM, 12 PM ...
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 – Monday, May 25
News and Notes: Testing week has arrived! You have put in a lot of great work over the last 8 ...
CrossFit 416 Daily – Saturday, April 30
WOD With a partner complete the following for time: Min 0-10 Run 1600m, Max Push Press (135/95) Min 12-20 Run ...
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 ...
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 – 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 – Friday, February 12
Skills Chest to Bar Pull-ups Overhead Squat WOD For time: 10 x Chest to Bar Pull-up 10 x Overhead ...
CrossFit 416 Daily – Friday, 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 – Tuesday, February 21st
News and Notes: Thanks to everyone who came by for our Bring a Friend Day! We hope you enjoyed spending ...
CrossFit 416 Daily – Thursday, April 14
News and Notes: Looking for something to do on Friday night? Grab a friend and come to Rugby Rumble. A charity ...
CrossFit 416 Daily – Thursday, October 1
Wednesday’s Whiteboard Strength WOD Build to a Heavy 5 rep Strict Press Build to a Heavy 3 rep Push ...
CrossFit 416 Daily – Thursday, January 7
News and Notes: Just a few days remain to sign-up for the Lifestyle Challenge, check out all the info you ...
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, 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 – Thursday, February 12
Strength Back Squat Level 1 3 x 5 reps + 2.5-5lbs from last week Level 2 Build to 1 rep ...
CrossFit 416 Daily – 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 ...
CrossFit 416 Daily – Thursday, August 6
News and Notes: Everyone is welcome to come to the CF 416 Classic on Friday night. Come by around 7pm, ...
CrossFit 416 Daily – Saturday, July 8th
Fitness and Performance With a partner, complete 10 Rounds each 3 x Thrusters (185/125) 75ft shuttle run Max Chest to ...
CrossFit 416 Daily – Saturday, January 16
News and Notes: Goodluck to all of our teams competing in the @Weliftathletics AMRAP Battle Series at Outlaw CrossFit tomorrow!! ...
CF 416 Daily – Tuesday, September 23
Strength A. 3 Rounds 4 x Kick-up to wall or freestanding 8 x Log Roll to V-up B.3 Rounds 2 ...
CrossFit 416 Daily – Tuesday, March 21st
CrossFit 416 – CrossFit Fitness On the Minute On the Minute for 21 Minutes Min 1-7 5 x Snatch pull ...
CrossFit 416 Daily – 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 – Wednesday, January 20
Shoulder to Overhead Fitness 3-3-3-3-3-3-3 reps Performance Build to a heavy 2 reps in 7 minutes Then On the ...
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 – Thursday, June 12
Strength Back Squat 3 x 5 reps + 5 lbs from last session Bench Press 3 x 5 reps +2.5lbs ...
CF 416 Daily – Thursday, August 7
Skills Spend 15 min working gymnastic or olympic lifting skills WOD For time 4 Rounds 10 x Hand stand ...
CrossFit 416 Daily – Monday, May 22nd
News and Notes: Class Update: Starting this week we will no longer be holding our Olympic Lifting Class on Sundays. ...
CrossFit 416 Daily – Thursday, July 27th
News and Notes: Only a few more days to order your special edition red tank top! Email us now or ...
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 18
Tuesday’s Whiteboard WOD In Teams of 2 Complete 2 Rounds for max reps at each station 3 Min – Row (calories) 3 ...
10 Steps To Building Your Inner Athlete: Push The Intensity
STEP 2 – PUSH THE INTENSITY Similar to step #1, Quality vs. Quantity in our diet, the same idea can ...
CrossFit 416 Daily – Wednesday, January 11th
News and Notes: ICYMI: The Kale, Spinach and Pear Smoothie Recipe Reminder: Gym is closed this weekend for the Stop ...
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, December 11
Holiday Party Reminder! Friday at 7:30pm after the WOD, bring some drinks and some food(if you want). Strength Back Squat ...
CF 416 Daily – Wednesday, June 11
Skill Work OTM x 10 *Complete Tuesday strength if missed WOD 2 Rounds for max reps 60 sec Russian ...
CrossFit 416 Daily – Monday, 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 – Monday, June 6th
News and Notes: Congratulations to Allie, Rachel, Alex, and Mark for representing CF 416 at the WELIFT AMRAP Battle Series ...
CrossFit 416 Daily – 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 – Friday, February 3rd
News and Notes: Lifestyle Challenge Row Off and Potluck will begin at 7:30pm Friday night. Everyone is welcome, bring some ...
CrossFit 416 Daily – Wednesday, August 26
Tuesday’s Whiteboard Strength Box Squat 5-5-5-5 reps WOD Every 3 Minutes for 5 rounds complete 200 m Run 5 ...
CrossFit 416 Daily – Friday, July 14th
Fitness & Performance Strength Squat Clean 5 x 3 reps __________ WOD 6 Rounds for time: Teams of 3 Conga ...
CrossFit 416 Daily – Monday, September 11th
Skills and Drills Tall Clean 2-2-2-2-2 reps Strength Squat Clean 3-3-3-3-3 reps WOD For time: 500m row 50 x Front ...
CrossFit 416 Daily – Tuesday, September 20th
News and Notes: Friday is the CF 416 Classic! There is still time to sign-up. For information check out the event page and/or ...
CrossFit 416 Daily – Thursday, August 4th
News and Notes: Don’t forget about the BBQ on Saturday after the 11am class. Ryan has volunteered to act as ...
CrossFit 416 Daily – Tuesday, May 19
News and Notes: Strength Cycle Sign-up is open for the May 26th start date. For more info check out the ...
CrossFit 416 Daily – Monday, November 21st
News and Notes: Congratulations to everyone who participated in the 416 Cup on Saturday!! We had a blast and can’t ...
CrossFit 416 Daily – Saturday, March 7
News and Notes: Awesome job at Friday Night Lights! Some very impressive scores. Reminder to take your water bottles home ...
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 ...
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 ...
CrossFit 416 Daily – Tuesday, May 16th
CrossFit 416 – CrossFit Fitness and Performance 3 Rounds: 5/5 DB Single Arm Z-Press 12-15 Inverted Supinated Barbell Row Accumulate ...
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 – 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 – 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 ...
Endurance – Mileage
CrossFit 416 – 416 Endurance Metcon Metcon (Distance) WOD: 10-7-3-13 rounds: 10min run, 7 min run, 3 min run, 1 ...
CrossFit 416 Daily – 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 – 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 – 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 ...
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, October 16th
Warm-Up 3 minutes shoulder and thoracic opener 2 rounds of: 10 x Banded rows (right/left) 10 x Yoga push ups ...
CrossFit 416 Daily – Monday, June 26th
News and Notes: Canada Day hours: CrossFit 9am, 10am, 11am Open Gym 12pm-2pm Fitness A)Back Squat 3 x 5 Reps ...
CrossFit 416 Daily – 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 – Tuesday, September 12th
WOD As many reps as possible in 5 minutes of 3 x Bar muscle ups 15 x Kettlebell deadlifts Rest ...
CrossFit 416 Daily – 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 9
News and Notes: Reminder Sunday is the last day to sign-up for the Lifestyle Challenge. How to Participate in the ...
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 – 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 – Wednesday, April 29
Tuesday’s Whiteboard Skills Spend 10 min working on a skill progression WOD 3 Rounds for time: Level 1: 10 ...
CrossFit 416 Daily – Thursday, September 15th
News and Notes: Do you have family, friends or colleagues interested in CrossFit? Did you know that CrossFit 416 has ...
CrossFit 416 Daily – Sunday, June 4th
CrossFit – 10:30am & 11:30am WOD “Holding Hands” For time: 15-12-9 reps Strict Chest to Bar Pull-up Power Snatch (135/95) ...
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 – 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, July 25
WOD With a partner, complete as many rounds as possible in 22 minutes 22 Front Rack Lunges(135/95) 22 Jumping Squats 22 ...
CrossFit 416 Daily – Saturday, June 11th
News and Notes: Last chance to sign-up for the rowing clinic on Sunday at 10am. You can register via email ...
CrossFit 416 Daily – Monday, October 19
News and Notes: Congrats to all those who participated at the UG Series competition on Sunday! Special shout out to ...
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 – Thursday, October 19th
WOD With a partner In a 6 min window complete: Station A) 40 Sandbag over the bar Station B) 600 ...
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 – Wednesday, December 30
News and Notes: Our Lifestyle Challenge starts on January 8th!!! Check out the info page for everything you need to ...
CrossFit 416 Daily – Saturday, May 6th
Fitness and Performance In Teams of 3 Complete as many reps as possible in 20 min 100 x Burpee Pull-up ...
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 – Thursday, January 19th
Warm-up 3 Rounds :45 sec work, 15 sec Rest Row Box Jump Burpee Fitness Strength Press 3 x 5 ...
CrossFit 416 Daily – Monday, August 31
News and Notes: Check out the latest blog post from our favourite Registered Dietitian, Emilie. “What does a Dietitian/Sports Dietitian ...
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, April 15th
News and Notes: Notice: Open Gym is scheduled during specific times. If you choose to attend Open Gym please respect ...
CrossFit 416 Daily – Friday, October 13th
Warm-Up 3 min chili hot 2 rounds of: Seesaw walk x 5 (R/L) Deadbug x 1:00 Glute Bridges x 10 ...
CrossFit 416 Daily – Saturday, October 4
WOD In partners complete As many rounds as possible in 15 min 20 x Box Jump(24/20) 20 x Ball Slam(40/20) ...
CrossFit 416 Daily – Tuesday, September 27th
Fitness Strength 3x 5 Reps -Build to a working weight that will allow room for growth WOD Complete 5 ...
CrossFit 416 Daily – 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 – 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 – Friday, June 3rd
News and Notes: May has come and gone and June gives you 30 new days to reach a goal. Pick ...
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 – Saturday, November 15
WOD In teams of 3 Complete as many rounds as possible in 14 min AMRAP A. 10 x Ball Slam(40/20), 10 ...
CF 416 Daily – Monday, August 4
WOD Partner “Jack” Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st ...
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 – Saturday, March 28
News and Notes: Great work to everyone who took part in 15.5 during Friday Night Lights. It was a tough ...
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, ...
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 – 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 – Friday, April 10
News and Notes: Friday is Rugby Rumble 6, taking place at Berkeley Church. Our very own Avraan is making his ...
CrossFit 416 Daily – Wednesday, December 14th
Fitness and Performance Complete 4 Rounds In 4 minutes complete as many rounds and reps as possible: 12 x Hand ...
CrossFit 416 Daily – Saturday, February 18th
Fitness and Performance “Fat Strict Cindy” With a partner complete as many rounds and reps as possible in 20 minutes: ...
CrossFit 416 Daily – Thursday, August 10th
Fitness and Performance For time: 90 Double Unders 30 x Reverse kettlebell Goblet Lunges (53/35) 15 x Kettlebell Swings (53/35) ...
CrossFit 416 Daily – Tuesday, August 2nd
News and Notes: A new CF 416 Endurance Cycle starts on Tuesday! If you’re looking to finish the summer with ...
CrossFit 416 Daily – Tuesday, January 17th
News and Notes: Lifestyle Challengers! The first day of the challenge is upon us! You’ve had a week to start ...
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 – Wednesday, April 12th
News and Notes: ICYMI: April 2017 Athlete of the Month: Joe Vukovic Warm Up 3 Rounds: Spiderman Complex on each ...
CrossFit 416 Daily – Friday, 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 – 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 – Thursday, June 29th
News and Notes: ICYMI: How to Get Your First Muscle-up WOD Complete as many rounds and reps as possible in ...
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 – Wednesday, September 6th
News and Notes: 416Life Lifestyle and Nutrition is putting on a challenge! Not just any challenge, but a 14 day ...
CrossFit 416 Daily – Wednesday, November 30th
Fitness and Performance Complete as many rounds and reps as possible in 15 minutes: 30 x Double Under 10 x ...
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, October 18th
News and Notes: Our October Athlete of the Month, is Andrew Ghabbour. Check out our interview with him. We are ...
CrossFit 416 Daily – Monday, August 22nd
Fitness In Partners complete for time: Rd 1: 5 x Wall Walk 15 x Back Squat 15 x Burpee ...
CrossFit 416 Daily – Friday, October 14th
Fitness Overhead Squat 10-10-10-10 Reps Performance Overhead Squat 2-2-2-2-2 Reps __________ WOD “Nancy” Complete 5 rounds for time: Run ...
CrossFit 416 Daily – 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 11th
News and Notes: The 416 Cup Members competition is almost sold out. Don’t wait sign-up now before the spots fill ...
CrossFit 416 Daily – Tuesday, 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 – Monday, May 2
Strength Back Squat 3 x 5 reps +5lbs from last session Press 3 x 5 reps + 2.5 lbs from ...
CrossFit 416 Daily – Friday, March 13
News and Notes: Friday Nights Lights round #3 is on tonight @ 6:30pm. Make sure you are registerd for Friday Night ...
CrossFit 416 Daily – 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 – Wednesday, February 18
WOD 4 Rounds In 2 Min Row 200m/150m 30 x Russian KB Swing(72/53) Rest 2 min *record time of each ...
CrossFit 416 Daily – Saturday, 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 – Wednesday, April 13
News and Notes: We are fully re-stocked with Jakt Rx products, Recovery, BCAA’s, Fish Oil. Buy your supplements today at ...
CrossFit 416 Daily – Monday, August 8th
News and Notes: Thanks to everyone who came by for the BBQ on Saturday. Special shout out to Ryan and ...
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 – 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 – Friday, October 16
News and Notes: Looking for something to do this weekend? CF 416 has 3 teams competing in the UG True ...
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 ...
CrossFit 416 Daily – Monday, January 2nd
News and Notes: Schedule Reminder: Monday Classes: 10am, 11am, 12pm Fitness and Performance With a partner complete as many ...
CrossFit 416 Daily – Friday, November 27
News and Notes: Mark your calendar and sign-up today for our annual Members Comp! We are hosting our Holiday party ...
CrossFit 416 Daily – Monday, December 5th
News and Notes: We are happy to announce our new Open Gym time on Saturday’s from 12:00pm – 2pm. Reminder: ...
CrossFit 416 Daily – Tuesday, April 26
Fitness A)Deadlift 3 x 5 reps *add 10lbs from last exposure B)Pull-ups 3 x Max Reps Performance A)Deadlift 5RM ...
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 – 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 – 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 – Saturday, October 22nd
News and Notes: We are looking for volunteers for the Members Competition on November 19th. If you’re interested, please email ...
Chocolate Chip Zucchini Bread
Get baking! Zucchini is one of my favourite vegetables because of how amazingly versatile it is. I add it into ...
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 – Wednesday, November 23rd
Fitness and Performance 5 Rounds, each for time: Every 3 minutes complete: 200/160m Row 10 x Burpee 20 x Kettlebell ...
CrossFit 416 Daily – Monday, July 31st
News and Notes: Monday is the last day to order your CF416 Tank Top! Email us or stop by the front ...
CrossFit 416 Daily – Friday, December 9th
News and Notes: Our Holiday Party starts Friday at 7:30pm. Bring some drinks and some food, and celebrate the holidays ...
CrossFit 416 Daily – Saturday, January 30
WOD With a partner complete as many rounds as possible in 25 minutes. 50 Medball Cleans(20/14) 40 Pull ups 30 ...
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 – 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, January 19
Strength Front Squat Level 1 3 x 3 reps +2.5-5lbs from last week Level 2 Build to 3 reps ...
CrossFit 416 Daily – Thursday, October 9
Strength Snatch – 12 min Level 1 High Hang Power Snatch + Hang Power Snatch (below knee) + Overhead Squat ...
CF 416 Daily – Tuesday, May 10
Strength A1)Deadlift 3 x 5 reps + 10lbs from last session A2)Strict Pull-up 3 x Max *Scale with assisted pull-ups ...
CrossFit 416 Daily – Wednesday, June 17
News and Notes: Our friends at Blue Elephant Realty, are having a launch party Wednesday night, starting at 7:30pm. If ...
CrossFit 416 Daily – Saturday, May 23
News and Notes: Reminder: Olympic lifting class on Sunday is CANCELLED. Open Gym will run from 12:30-2:30pm WOD In ...
CrossFit 416 Daily – Tuesday, November 24
Monday’s Whiteboard 1 and 2 Olympic Lifting On the Minute for 10 minutes complete the following complex Power Snatch + Hang ...
CrossFit 416 Daily – Monday, October 9th
News and Notes Remember to bring your food donations in for our October food drive! We will be accepting donations ...
CF 416 Daily – Friday, July 4
Strength Power Clean Build to a 1RM WOD 5 Rounds for time: 5 x Muscle Up 12 x ...
CrossFit 416 Daily – Tuesday, 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 – 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: ...
CF 416 Daily – Saturday, August 30
WOD In partners complete 5 rounds 40 x Kettlebell Swings (53/35) 30 x Burpee 20 x Box Jump(24/20) *Partners alternate ...
CrossFit 416 Daily – Saturday, August 22
Friday’s Whiteboard WOD “AMRAP Team DT” In teams of 2, complete as many rounds as possible in 14 minutes: 12 x ...
CrossFit 416 Daily – Saturday, August 13th
WOD With a partner, complete the following for max reps: 4 Rounds 2 min Assault Bike (Calories) 2 min Farmers ...
CrossFit 416 Daily – Sunday, March 26th
Fitness and Performance – 10:30am “Kelly” For time, complete 5 Rounds Run 500m 30 x Box Jumps(24/20) 30 x Wallballs(20/14) ...
CrossFit 416 Daily – Saturday, 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 – 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 – Saturday, April 9
WOD In teams of 2, complete as many rounds as possible in 13 minutes: 5 x Hang Power Snatch(135/95) 5 ...
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 – 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 – 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 – Friday, July 21st
Fitness and Performance Skills – 5 Minutes 1 x Clean Deadlift + 1 High Hang Clean *Build up, but look ...
CrossFit 416 Daily – Friday, March 31st
News and Notes: ICYMI: What the 2017 CrossFit Open Has Taught Me – By coach Rach Fitness and Performance “DT” Complete ...
CrossFit 416 Daily – Friday, December 11
News and Notes: Reminder that all classes are cancelled on Saturday for the Members Competition! If you’re not competing, come ...
CrossFit 416 Daily – Saturday, August 12th
Fitness and Performance Teams of 3 Congaline style: Complete as many rounds as possible in 20 min A) 4 x ...
CF 416 Daily – Wednesday, August 6
Strength Front Squat Beginner: 3 x 8-10 reps Advanced: 5-5-5-5 reps WOD CF 416 Benchmark For time: 70 x ...
CrossFit 416 Daily – Tuesday, September 5th
News and Notes: The 2017 CrossFit 416 Classic has been announced. Check out all of the details for this year’s ...
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 ...
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 – 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 – Thursday, January 8
Notes: *Only more 2 days to sign up for the lifestyle challenge. Ask any coach for more info. Strength Back ...
CrossFit 416 Daily – Thursday, October 6th
News and Notes: The second instalment of our Pistol Squat progression is now up on the blog. Check it out, ...
CrossFit 416 Daily – Wednesday, April 5th
News and Notes: ICYMI: Coach Robyn’s article “Its the little things” Looking for something to do Friday night. Check out ...
CrossFit 416 Daily – Tuesday, July 14
News and Notes: We are adding new times for our CrossFit Basics classes, starting next week, Tuesday and Thursday at ...
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 – Friday, July 15th
News and Notes: It’s your last day to sign-up for Bring a Friend Day – Send us an email if ...
CrossFit 416 Daily – Wednesday, October 1
WOD Level 1 For time: Run 10oo m 100 x Double unders Then 2 Rounds 20 x Push Press (115/85) 20 x Burpee *Scale ...
CrossFit 416 Daily – Friday, September 22nd
WOD 3 minutes max effort at each movement: Handstand push-ups Front squats (95/65) Double unders rest 3 minutes then 2 ...
CrossFit 416 Daily – Friday, December 2nd
Fitness and Performance For time complete: 21-15-9 reps Thruster(135/95) Burpee Box Jump(24/20) CrossFit Werk in Berlin
CrossFit 416 Daily – Wednesday, November 5
Strength Snatch Skill Development -12 min Level 1 Hang Snatch High Pull + High Hang Power Snatch + OH Squat(2 sec ...
CF 416 Daily – Wednesday, September 10
Strength Back Squat Beg. 3 x 6-8 reps Adv. 5-5-5-5 reps WOD For time: 15-12-9-6-3 reps Deadlift (225/155) Box ...
CrossFit 416 Daily – Friday, July 31
Thursday’s Whiteboard Skills Overhead squat technique work/mobilty WOD “Nancy” Complete 5 Rounds for time Run 400m 15 x Overhead Squat(95/65) ...
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 – Thursday, November 19
Wednesday’s Whiteboard Gymnastics Tests Rest 3-5 min between tests Fitness: Ring Dip – 1 x Max reps (use band ...
CF 416 Daily
Make sure you check out the info on our latest strength/skill cycle here Skill OTM x 10 – work ...
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 ...
CF 416 Daily – Tuesday, August 12
Strength Push Press Beginner: 3 x 8-10 reps Advanced: 5-5-5 reps WOD “Franrap” 10 Min AMRAP Complete 21-15-9-21-15-9…as many ...
CrossFit 416 Daily – Tuesday, February 17
Strength Power Clean & Jerk Level 1 5 x 2 reps *reset each rep *Build up from last week ...
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 – 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, 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 – 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 – Friday, March 18
News and Notes: Reminder: Make sure you sign-up for Friday Night Lights if you want to compete Friday night. Heats ...
CrossFit 416 Daily – 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 – Friday, February 10th
Fitness Warm-up On the Minute for 9 Minutes Min 1: Double Under Practice Min 2: 5-10 Inverted Barbell Row Min ...
CrossFit 416 Daily – Tuesday, July 18th
Fitness and Performance Skill – 5 Minutes Snatch Deadlift + High Hang Snatch *Build-up, but look for speed and consistency ...
CrossFit 416 Daily – Thursday, March 30th
Fitness and Performance 2 rounds: With a partner, 3 min per station A) Rope Pulls (90/45) – 2 lengths (100′) = ...
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, June 23rd
Fitness and Performance Hang Squat Clean 5 x 3 Reps *Sets across __________ WOD Every 2 minutes for 6 ...
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 – 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, January 12th
Fitness WOD 21-15-9 Reps Deadlift Ring row *30 Double unders Between rounds * @10 min mark 15-12-9 Reps Deadlift ...
