Serving: Bolton, Brampton, Vaughan, Kleinberg, Woodbridge, Nobleton & Surrounding Areas
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CrossFit Bolton
WODS & News

Tuesday 190101

Happy New Year!

We hope you have a year full of health and prosperity ahead!

All the best for a safe and happy 2019!

 

There will be no evening classes on Monday December 31st and we will be closed on Tuesday January 1st.

Regular hours will resume Wednesday January 2nd.

Please check the website schedule for updates.


 

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Monday 181231

There will be no evening classes on Monday December 31st and we will be closed on Tuesday January 1st.

Regular hours will resume Wednesday January 2nd.

Please check the website schedule for updates.


A.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
1x5x60%
1x3x75%
1x1x85%
1x3x80%
1x3x85%
2x7x75%

B.
Five rounds for time:
20 Pull-ups
19 Push-ups
20 Sit-ups
19 Squats

Coach Alex’s Notes:
This chipper should push your muscular stamina while being metabolically taxing. Drop the reps and modify the movements for the exercises you struggle with. Scaling Options: L2: 12 pull-ups, 12 push-ups, 20 sit-ups, 20 squats L1: 10 ring rows, 10 push-ups (torso elevated), 10 sit-ups, 10 squats

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Sunday 181230

There will be no evening classes on Monday December 31st and we will be closed on Tuesday January 1st.

Regular hours will resume Wednesday January 2nd.

Please check the website schedule for updates.


Rest Day

Or…

Come in and complete a training session that you missed on Friday or Saturday.

Or…

Row or Run for 25 to 40 minutes at approximately 70% effort.

B.
Book a treatment with one of our licensed therapists here. We offer chiropractic, acupuncture, massage therapy and physiotherapy.

Or…

– Choose 3-5 Mobility Drills from our YouTube channel and spend 10-20 minutes on them.
– Choose 2-3 Abdominal Exercises from our YouTube channel and spend 5-10 minutes on them.

C.
Need extra help? Book a personal training session or goal setting session here.

D.
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Need help with your nutrition?

Book a free consultation with our nutrition coach here.

See our nutrition packages here.

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Saturday 181229

There will be no evening classes on Monday December 31st and we will be closed on Tuesday January 1st.

Regular hours will resume Wednesday January 2nd.

Please check the website schedule for updates.


A.
Every two minutes, for 14 minutes (7 sets):
Deadlift
1x1x60%
1x1x70%
1x1x75%
1x1x80%
1x1x85%
1x1x90%
1x1x95%

B.
“Diane”
21-15-9 reps for time of:
225/155 pound Deadlift
Handstand Push-ups

C.
Two rounds, not for time, of:
Elbow Jacks, 25 reps
Tuck-up to V-up Complex, 15 reps

Friday 181228

A.
Every minute, on the minute for 3 minutes:
Push Press
1x1x55-60%
1x1x65-70%
1x1x75-80%

Then…

Every two minutes, for 14 minutes (7 sets):
Push Press
1x1x80-85%
1x1x85-90%
1x1x90-95%
1x1x95-100%
1x1x102%*
1x1x107%*
1x1x112%*
*Only perform if previous set was successful.

B.
Complete as many rounds as possible in 7 minutes of:
45/25 pound Dumbbell Push Press
40 Double Unders

Coach Alex’s Notes:
This workout is quick and will challenge you shoulder stamina. Reduce the load so that the first set of push presses can be completed unbroken. Then… Row as many meters as possible in 7 minutes.

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