Welcome to

CrossFit Bolton!

Personal training without the high cost


Scalable personalized programming for people of ALL fitness levels


Simple effective functional movements that transfer into your daily life


Guaranteed results


One on one and group training available


Knowledgeable Coaches that will motivate you to help you meet your fitness goals

Crossfit Info

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CrossFit Bolton: One of the Finest Fitness Centres and Sports Training Facilities in Vaughan/Caledon, Ontario

Based in Vaughan or Caledon, Ontario and looking for a way to jumpstart your fitness routine? Need a workout that will help build your strength for a number of sports, and not just one specific activity? Is the weather in Bolton, Ontario not conducive for training outdoors?

These are all not reasons to give up on your quest for better fitness. They are all just better reasons for you to join CrossFit Bolton, even if you’re based in Vaughan or Caledon. As one of the many CrossFit centres world wide, we help both men and women not only lose weight, but to also improve their overall health, making them stronger. And these are not the usual promises dropped by other gyms or fitness centres out there.

At CrossFit Bolton, we do away with workouts that involve plodding along on a treadmill, or repetitive actions that develop only a specific part of the body. Our training routines, used in military boot camps and by sports professionals, help our members reach their fullest physical potential. These programs include a combination of bodyweight exercises, running, and weightlifting that are suitable for training the entire body.

Of course, like all CrossFit centres in and out of Ontario, these strenuous exercises are all conducted under the guidance of our certified Coaches. With many of them using their fitness expertise in real-life situations - such as our head coach, Alex Possamai, who is a full-time firefighter - you’re also sure that what you learn here will also have applications outside of sports.

All our Coaches ensure that you are training at a specific intensity, preventing you from going too fast and ending up injured. This is also the reason why we may seem to be more expensive than other gyms in the Vaughan or Caledon areas. While these other gyms may allow you to exercise unaided, Coaches at CrossFit Bolton are there every step of the way.

So if you’re looking for a new kind of fitness adventure in Ontario, then commit to Crossfit Bolton - you won’t regret it.
28Jul

Monday 140728

Snatch

5x1x80%

 

Rest 5 minutes.

 

For time:

40 Chest-to-Bar Pull-ups

20 Handstand Push-ups

135/95 pound Power Snatch, 20 reps

20 Handstand Push-ups

40 Chest-to-Bar Pull-ups

 

Post loads and time to comments.

 

crossfit bolton sc 0057 

 

Snatch

Crossfit

26Jul

Saturday 140726

Three rounds, not for time, of:
12 Chest to bar Pull-ups
50 Double-unders
Sotts Press, 5 reps

 

Back Squat

1x4x70%

1x3x80%

2x2x85%

2x2x90%

2x2x95%

Split Jerk

7x1xM.E.

 

Post loads to comments.

 

 crossfit bolton dsc 0140

 

Back Squat 

Split Jerk 

Crossfit

25Jul

Friday 140725

14.7


Every Minute, on the minute, for 5 minutes:
Complete 7 box jump-overs with a 20/16” box, then perform as many deadlifts as possible with ascending loads for the remainder of the minute.

 

Coach Alex’s Notes:

At the call of "3-2-1… Go!" athletes will have one minute perform 7 box jump-overs. They have the rest of the minute to perform as many deadlifts as possible, with the first weight, until the minute is up. On the second minute, the athlete will have to perform 7 box jump-overs and increase the weight prior to deadlifting for max reps with the next weight. This pattern will carry on until the 5 minutes are up. It will be the athlete’s responsibility to load their bar for each set. If the athlete can not complete any deadlifts during the minute they are permitted to carry on performing the 7 box jump-overs on the minute. If the athlete can not complete 7 box jump-overs within the minute, they must stop and note the total number of reps completed. 

 

The deadlift loads will be as follows:

135/95

185/135

225/155

275/185

315/205

 

The athlete’s score is total number of reps completed.

After the 5 minutes are up, athletes will have 5 minutes to transition to 14.8.

 

Movement Standards

 

Deadlift:

This is a conventional deadlift with the hands outside the knees. Sumo-deadlifts are not permitted. Starting at the floor, the barbell is lifted until the hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. No bouncing.

 

Box Jump-over:
Each rep begins with a two-footed jump. One-footed jumps and step-ups are not permitted. The athlete may jump over the box without touching it, or may land on top before jumping off to the other side. The athlete may not use their hands, and the feet must go over the box, not around it. Each rep ends on the opposite side of the box from where it began. The next rep will begin from there and return to the first side. Stepping down from the box and single-foot landings are permitted.


14.8

 

For time:

Run 1600m

50 Toes to bar

 

Coach Alex’s Notes:

Athletes must run 1600m and complete 50 toes-to-bar as quickly as possible. This workout has a 10 minute time cap. There will be a one second penalty for every rep not completed. For example, if an athlete completes the 1600m run and 50 toes to bar in 8:24, they will enter a score of 8:24. If after 10 minutes has passed, an athlete only completed 12 toes-to-bar, they will enter a score of 10:38. If they do not complete the full 1600m run, they will enter a score of 10:51. 

 

In this workout, we are using a tiebreak method. Your time should be marked at the end of the 1600m run. The time it took to complete the 1600m run will be used to break a tie. For example, two athletes finish the workout in 8:01. Athlete A finished the 1600m run in 5:49 and athlete B finished the 1600m run in 6:20. Athlete A would rank above athlete B. 

When you submit your final result, your score will be the total time but you’ll also need to submit your 1600m run time for tie break purposes.

 

Movement Standards

 

In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must come in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

 

Enter your score under Fridays post prior to 9pm Sunday in order to have your score count towards your team score.

 

 crossfit bolton c 0009

 

Deadlift 

Crossfit

24Jul

Thursday 140724

Rest Day

 

Tomorrow’s Workout:

 

14.7


Every Minute, on the minute, for 5 minutes:
Complete 7 box jump-overs with a 20/16” box, then perform as many deadlifts as possible with ascending loads for the remainder of the minute.

 

Coach Alex’s Notes:

At the call of "3-2-1… Go!" athletes will have one minute perform 7 box jump-overs. They have the rest of the minute to perform as many deadlifts as possible, with the first weight, until the minute is up. On the second minute, the athlete will have to perform 7 box jump-overs and increase the weight prior to deadlifting for max reps with the next weight. This pattern will carry on until the 5 minutes are up. It will be the athlete’s responsibility to load their bar for each set. If the athlete can not complete any deadlifts during the minute they are permitted to carry on performing the 7 box jump-overs on the minute. If the athlete can not complete 7 box jump-overs within the minute, they must stop and note the total number of reps completed. 

 

The deadlift loads will be as follows:

135/95

185/135

225/155

275/185

315/205

 

The athlete’s score is total number of reps completed.

 

After the 5 minutes are up, athletes will have 5 minutes to transition to 14.8.

 

Movement Standards

 

Deadlift:

This is a conventional deadlift with the hands outside the knees. Sumo-deadlifts are not permitted. Starting at the floor, the barbell is lifted until the hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. No bouncing.

 

Box Jump-over:
Each rep begins with a two-footed jump. One-footed jumps and step-ups are not permitted. The athlete may jump over the box without touching it, or may land on top before jumping off to the other side. The athlete may not use their hands, and the feet must go over the box, not around it. Each rep ends on the opposite side of the box from where it began. The next rep will begin from there and return to the first side. Stepping down from the box and single-foot landings are permitted.


14.8

 

For time:

Run 1600m

50 Toes to bar

 

Coach Alex’s Notes:

Athletes must run 1600m and complete 50 toes-to-bar as quickly as possible. This workout has a 10 minute time cap. There will be a one second penalty for every rep not completed. For example, if an athlete completes the 1600m run and 50 toes to bar in 8:24, they will enter a score of 8:24. If after 10 minutes has passed, an athlete only completed 12 toes-to-bar, they will enter a score of 10:38. If they do not complete the full 1600m run, they will enter a score of 10:51. 

 

In this workout, we are using a tiebreak method. Your time should be marked at the end of the 1600m run. The time it took to complete the 1600m run will be used to break a tie. For example, two athletes finish the workout in 8:01. Athlete A finished the 1600m run in 5:49 and athlete B finished the 1600m run in 6:20. Athlete A would rank above athlete B. 

 

When you submit your final result, your score will be the total time but you’ll also need to submit your 1600m run time for tie break purposes.

 

Movement Standards

 

In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must come in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

 

Enter your score under Fridays post prior to 9pm Sunday in order to have your score count towards your team score.

 

 crossfit bolton sc 0007

 

Deadlift 

Crossfit