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CrossFit Bolton
WODS & News

Thursday 170727

Complete the strength portion from Tuesday or Wednesday if you missed it…


Four rounds, not for time, of:
15′ Rope Climb, 1-3 ascents
Rest 60 seconds
12 Handstand Push-ups
Rest 60 seconds
Good Morning, 8 reps
Rest 60 seconds

Complete the conditioning portion from Wednesday if you missed it…


Eight rounds of:
Row 500m at 2000m PR pace -2 seconds
Rest 1 minutes

Five minutes of:
Static Stretching or Tissue Work (time permitting)

Get Bendy! Yoga meets CrossFit this September!

Flexibility plays a vital role in overall fitness and injury prevention.

8 week “Yoga inspired stretching for CrossFit” program

  • Begins on Tuesday September 5th
  • Led by certified Yoga instructor, Mary Cecala
  • 16 classes
  • Great to take before or after a CrossFit class!



Every Tuesday from 8am-9am and
Thursday from 6pm-7pm
$80 + HST for members
$100 + HST for non-members



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Wednesday 170726

Every 2 minutes, for 10 minutes (5 sets):
Front Squat, 2 reps @ 80%

For time:
135/95 pound Thruster, 10 reps
50 Double-unders
135/95 pound Thruster, 8 reps
40 Double-unders
135/95 pound Thruster, 6 reps
30 Double-unders
135/95 pound Thruster, 4 reps
20 Double-unders
135/95 pound Thruster, 2 reps
10 Double-unders

Five minutes of:
Static Stretching or Tissue Work (time permitting)

Tuesday 170725

Every minute on the minute for 10 minutes (5 sets):
Minute 1 – Push Press, 5 reps at 80%
Minute 2 – Hollow Hold, 30 seconds

Three rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang Power Clean, 9 reps
155/105 pound Push Jerk, 6 reps

Two rounds, not for time, of:
Hanging L-sit, 15 seconds
Banded Pull-apart, 30 reps

Monday 170724

Every two minutes, for 14 minutes (7 sets):
High Hang Snatch, 3 reps

Coach Alex’s Notes:
Let feel dictate the load. If you feel good, increase the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

Three rounds for time of:
24/16kg Kettlebell Swing, 30 reps
Run 400m

Two rounds, not for time, of:
Banded Monster Walk, 10 steps forward, 10 steps back
Banded Lateral Shuffle, 10 steps left, 10 steps right
Hip Extension, 15-20 reps