416 Structure

416 Structure

416 Structure was created to provide a comprehensive approach to addressing movement, stability, and strength limitations. In order to reduce the scope and provide more focused programming, Structure is divided up in upper and lower body cycles, to provide more direct attention to specific movement patterns within the allotted time. Using a group setting, this specialty program will help you:

• Get out of pain;
• Improve true mobility;
• Address faulty movement patterns and weaknesses;
• Attain balanced upper body strength and conditioning.

“I am inspired to start Structure because I see a common gap in current approaches to training that causes people to experience unnecessary pain. Using StrongFit principles of movement, this class will help both new and experienced athletes alike identify and understand the main causes of their injuries, pain, and current physical and mental limitations. We will address those strength imbalances and faulty movement patterns primarily using a combination of variations of classic strength training movements, functional bodybuilding, and strongman movements.” – Coach Gys Weverink

Each guided 90 minute session will take athletes through a range of mobility and strength exercises, many of which will be new to most athletes. Emphasis will be placed on proper muscle engagement and movement pattern enhancement. The goal of each session is to help you feel what you need to feel and incorporate that into movements under intensity to help you create the proper torque and muscular tension while moving faster.

During each session, we will isolate certain muscles, integrate them into more familiar movements, and add some intensity and hypertrophy to those movement patterns. This will help you gain a better understanding of how to incorporate these movement patterns into your day-to-day training. This program will help you move safer, better, and faster. You will also be provided short pre-class warm-ups and accessory homework to help address your individual issues.

If you’d like to move better, feel better, and look better while learning more about your body and setting yourself up to kill the game well into your retirement years, this program is for you!


Next program date will be announced in January 2019!


$215 + Tax
*2 Class/week CrossFit add on available to current members

60 min Assessment: 1 for $150

60 min Assessment + personalized accessory work: $200

Personalized Accessory Programming: $80 per month


5 Person minimum/10 person max. Open to both members and non-members of CrossFit 416.


This class will be run by Coach Gys. If you have any questions or concerns, please email him at gys@crossfit416.ca



Comments are closed.