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Programming, 416 League & The Open 2023

With December SWEAT complete and the draw winner announced (It was Bobby Danga, in case you missed it on insta!! Congrats Bobby!), it is TIME for another programming cycle.

We will be launching the next programming cycle with a focus on the 2023 CrossFit Open & 416 League. (Feb. 17 – Mar. 3rd).

The week of January 9th we will kick off this new programming cycle with a testing week! We will test:

  • 3 RM Back Squat
  • 1 RM Power Clean
  • 3RM Weighted Pull Ups
  • 3 RM Strict Press 
  • 3RM Deadlift 

There will be TEMPO work to gain optimal positions and strength. Skill work on some higher skill movements like handstand push ups and muscle ups. 

We will be hitting all different time domains, to continue to build muscular and cardiovascular endurance. 

We will work with the barbells and dumbbells, practicing moving quickly and efficiently. 

How should you prep for the Open? Focus on the main, classic CrossFit movements, which are programmed. Look to improve technique and hit the movement standards described by your coaches.

Intensity always shows up in the Open. Look to hit high intensity sessions during the next few weeks programming. Don’t shy away from interval or burpee days!

Don’t neglect your weaknesses! The Open provides an annual challenge to test your weaknesses and see improvements year after year. Over the coming weeks choose to hit days that have movements you normally avoid or don’t feel as comfortable with. 

We have created a stellar set of programming over the weeks leading into the Open to help you prepare. All you have to do is, show up and give your best. 

What exactly is the CrossFit Open?

The CrossFit Open is an annual Global event that is part of the CrossFit Games Season. The Open is the first stage of the season and consists of 3 workouts. They will be announced on Thursday nights and those participating will have until the following Monday to complete the workout and submit scores. 

What does this mean for 416 members? 

We are participating and have our own way of hitting the Open. We call it League. 

Here is what you need to know.


We wanted to find a way to amp up the fun during the CrossFit Open and encourage camaraderie and gym spirit of 416 Fitness Club.

In the past, we realized, to a lot of people, The Open was considered to be just for “competitors.” It’s not! The Open is another workout, and we want to use it as a chance to celebrate all the awesome people in our gym and our unique culture.


The CrossFit Open is a global competition organized by CrossFit HQ that allows anyone in the world to participate by completing the 3 workouts in their home gym! Click HERE to find out more. 

The 416 League is an in-house members-only competition that runs during the CrossFit Games Open. We have assigned four Team Captains who need to recruit their teams before the Open – and that’s where YOU come into play! Be prepared for captains and team members to ask you to join their team. Hold out for the best offer!

Who are your captains this year? David G, Katie M, Astra J & Kyle M. 


We will host Friday Night Lights (FNL) events every Friday night during the CrossFit Games Open (Feb 17 to Mar 3). Each team member will be encouraged to participate in the Open prescribed workouts hosted on these nights. You are not required to sign up officially with crossfit.com. However, we still encourage you to do so. It can be really fun to see where you place worldwide and feel apart of the global CrossFit community. 

We will have a maximum of 50 people each Friday participate, sign-up will open 48 hours before. Aside from that you can be tested during any Friday class, or make arrangements Saturday or Sunday. Your job on your team is to complete the WOD (RX or scaled)!

Registration for  416 League is OPEN and CLOSES Feb. 1.

fill out the form below to get started!

Take the first step towards getting the results you want!
You will be meeting with one of our expert coaches in person at our facility.