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


crossfit_video demo
01 Feb

Wednesday 120201

Overhead Squat 5x5xM.E.

Rest 5 minutes.

Three rounds for time of:
10 Burpees
20 Pull-ups 

30 Overhead squats, 75 pounds

Post loads and time to comments.

Coach Alex’s Notes:  

I’m in love with overhead squats.  This movement requires complete concentration and perfect positioning.  You need to be locked out and cheating is impossible.  You can’t lean forward, rotate your knees inward, bounce at the bottom, cheat with other body parts and squirm your way out of this one.  Overhead squats build “old man strength”.  My friends and I thought we were tough when we used to do bench presses with the cement filled Sears weights in my basement back in 1993.  Then my Dad would walk by with a refrigerator and carry it up the stairs on his own.  Overhead squats build that “old man strength”.  These days many “athletes” are training upper body one day and lower body another.  Or worse, quadriceps one day and hamstrings another.  They never work the entire body as a unit.  I’d really like to see someone do 15 consecutive reps with bodyweight.  The athlete that can complete this task will have strong, flexible legs.  All the yoga classes in the world will not help you develop the athletic flexibility required to achieve that task.  Ladies use 55 pounds.


Overhead Squat Basics [wmv][mov]


02 Feb

Thursday 120202

Rest Day


"Benching With Band Resistance" with Shane Sweatt and Laura Phelps-Sweatt - video [wmv] [mov]


03 Feb

Friday 120203

Ring Dip 5x5xM.E.

Rest 5 minutes.

Complete as many rounds in twenty minutes as you can of:
95 pound Snatch, 5 reps

3 Muscle-ups

Post loads and rounds completed to comments.

Coach Alex’s Notes:

Substitute 4 pull-ups and 4 ring dips for the muscle-ups if you can’t do them yet.  I know we did dips Monday.  Put some vagasil on your triceps and start pressing.  Ladies use 65 pounds.


Ring Dips (CFJ Preview) [wmv][mov] » Sept 15 09 


04 Feb

Saturday 120204


Five rounds for max reps of:
Body weight bench press

Post reps for both exercises in all rounds to comments. 

Coach Alex’s Notes:

A very common question I used to get when I trained at a regular gym was “Yo, how much ya bench?”  The average gym rat is completely fascinated with the bench press and it’s easy to see why.  The bench press is just plain easy to do.  It is also easy to teach since it requires less form and technique compared to other lifts.  Mr. average gym rat is doing bench presses three days a week, usually just to make his chest look bigger.  He hopes that he will look dangerous when he goes to the bar with a tight ass t-shirt on.  Showing off a big chest is a defence mechanism, kind of like when a crocodile comes out of the water just enough to show the size of its back.  There is a big difference between a crocodile and Mr. average gym rat.  A crocodile has a lot more teeth, about 5000 psi of biting force and the ability to death roll your ass.  The bench press is popular for aesthetic reasons but doesn’t have many functional applications when compared to snatches, clean and jerks or deadlifts.  Although it is often used in off-season lifting programs for sports training, most coaches will agree that the bench press “has its place” but is not the end all, be all for sports.  Having said that, have fun with today’s workout.  Normally you have to wait until the WOD is over to be flat on your back but today you can workout and be on your back at the same time.


Introduction to the Bench Press, Part I, Mark Rippetoe [wmv][mov] » Feb 20 08 


05 Feb

Sunday 120205

Rest Day


"Yeah Burpees!" with Coach Mike Burgener - video [wmv] [mov]


06 Feb

Monday 120206

Hang Power Clean 5x2xM.E.

Rest 5 minutes.

How many times can you take 135 pounds from ground to overhead in 10 minutes?

Post loads, method and number of reps to comments.

Coach Alex’s Notes:

Make sure you scale this workout to ensure you are performing the reps properly, especially if you are new to CrossFit.  Ideally you would learn, then practice, the clean and jerk at low reps and only use the movement for conditioning style workouts after you have a solid technique base.  The muscle memory created by fatigued repetitions with shitty technique is hard to undo so take the time needed to make the reps perfect.  There is nothing inherently problematic with the high rep Olympic lifting used in CrossFit.  Injury potential arises from shitty technique and attempting lifts beyond your capabilities.  Doing those things can cause injury at any rep range.


"56 Inches of Fame" world record box jump by Ryan Moody, CrossFit Journal preview video [wmv] [mov]


07 Feb

Tuesday 120207

Five rounds for time of:
15 Box Jumps, 24”
95 pound Thruster, 15 reps
15 Pull-ups

Post time to comments.

The thruster is a beautifully evil movement.  You can generate a lot of power since the weight moves through such a large range of motion.  This movement mashes a front squat together with a push press.  The movement begins from a standing position with the bar racked on your shoulders.  You will have to perform a power clean to get it there.  You will then perform a front squat, ensuring that the crease of your hip is below the top of your knee at the bottom.  As you stand up from the squat, you will thrust the bar overhead, ending with the bar balanced over your mid foot/heels.  Drive through your heels!  You instantly lose power if you come onto your toes since you have nothing to push off against.  Use your hips and legs to generate the power to get the bar overhead.  Activate your shoulders at the top of the lift and don't leave the bar in front of you when it's overhead.  Drive your head through and make sure your ears are visible on the anterior side of your arms.  Put your purse down and make sure you do the 15 thrusters unbroken in all 5 sets of the WOD.


"Pull-Up Virtuosity: Part 2" with Laurie Galassi, CrossFit Journal preview video [wmv] [mov]


08 Feb

Wednesday 120208

Overhead Squat 5x3xM.E.

Rest 5 minutes.

For time:

100 Burpees

Post loads and time to comments.

Coach Alex’s Notes:

My website gets a lot of hits.  In case any of you are hitting it from jail, this is a great workout for you to do in your prison cell.  For those of us not in prison, this is also a great workout for a garage, hotel room, basement or parking lot.  Get some.


"What Are The CrossFit Games" - video [wmv] [mov] [HD mov]


10 Feb

Friday 120210

Weighted Ring Dip 5x3xM.E.

Rest 5 minutes.


Complete as many rounds in 20 minutes as you can of:
5 Pull-ups

10 Push-ups
15 Squats



Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post loads, your choice of girls and rounds completed to comments.


"Shoulder Mobility" with Coach Mike Burgener - video [wmv] [mov]


11 Feb

Saturday 120211

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Coach Alex’s Notes:

This is the world famous “Fight Gone Bad” workout.  It has been used extensively to prepare fighters for the UFC.  It is a CrossFit classic designed by Greg Glassman for BJ Penn.  It matches the time domain of a fight and was designed to exceed the metabolic demands.  Keep moving through this workout as if stopping will result in a hard punch in the face.


Fight Gone Bad Demo & Explanation [wmv][mov] » Mar 19 08 


13 Feb

Monday 120213

Hang Power Clean 5x1xM.E.

Rest 5 minutes.

Three rounds for time:
42 Kettlebell swings, 1.5 pood
12 Pull-ups 

Post loads and time to comments.

Coach Alex’s Notes:

Let’s see some new personal records in the hang power clean today!


"I Am The Fittest" - video [wmv] [mov] [HD mov]
Register for the Open here.


14 Feb

Tuesday 120214

Deadlift 7x10xM.E.

Rest 5 minutes.

Row 500m for time.

Post loads and time to comments.


"A Correlate Test for Hip Flexibility" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]


15 Feb

Wednesday 120215

Overhead Squat 5x1xM.E.

Rest 5 minutes.

For time:

150 Burpees 

Post loads and time to comments.


Overhead Squatting Safely [wmv][mov]


19 Feb

Sunday 120219

Rest Day


"Three Rules" with Greg Amundson by Again Faster Equipment - video [wmv] [mov]


17 Feb

Friday 120217

Weighted Ring Dip 5x1xM.E.

Rest 5 minutes.

3 rounds for time of:
50 Double-unders
40 Ring Dips

Post time to comments.


Pregnant pull-up progression with Jennie Yundt - video [wmv] [mov] [HD mov]


18 Feb

Saturday 120218

For time:
75 Sit-ups 

75 Squats 

30 Pull-ups

30 Dips
30 Knees to elbows

100 Squats

30 Kettlebell swings, 2 pood

30 Push-ups 

30 Back Extensions
75 Squats

75 Sit-ups

Post time to comments.


"The Hybrid Story" with Rob Orlando, CrossFit Journal preview video [wmv] [mov]


20 Feb

Monday 120220

The Sport of Fitness arrives in Canada February 22nd - 25th

Reebok is introducing its new global campaign “The Sport of Fitness Has Arrived”, through an amazing series of events at Yonge and Dundas Square in the heart of Downtown Toronto. At the heart of the campaign is CrossFit. With a focus on community, competition, camaraderie and delivering amazing results, CrossFit is one of the fastest growing fitness movements in the world. Reebok is aiming to change the way people perceive, define and experience fitness, and ultimately show the world that fitness can deliver everything they love about sport.

On site you’ll see the large red Box from the commercials and a giant heated tent with a full workout area including a pull-up system, rowers, med balls, KB’s, bars, bumpers, rings, and more!

Special Highlights:

- Special guests: “The Fittest Man On Earth” Rich Froning Jr, Graham Holmberg, Angie Pye and Alicia Connors

- Media Day, Wednesday February 22. Catch BreakfastTV for an in-studio segment featuring CrossFit with Rich Froning Jr!! Set your PVR between 6am and 9am.

- Come perform your Games WOD #1 inside the tent February 22nd to Febuary 24th between 4:30pm to 7:30pm. Certified judges will be on-site to validate your scores

- Open WOD time with Rich Froning Jr, Angie Pye and Alicia Connors February 23rd between 10am and noon.

- 911 Emergency Services CrossFit Appreciation, Thursday Feb 23rd between 1pm and 4pm. Police and firefighters are welcome to come CrossFit with us in full gear. Teams will be put through a series of events simulating on-the-job elements and why CrossFit training helps prepare them to save lives!

Hang Power Snatch 5x3xM.E.

Rest 5 minutes.

Two rounds for time of:

21 Kettlebell swings, 1.5 pood
21 Pull-ups
21 Burpees

Post loads and rounds to comments.


"Muscle-Up Virtuosity: Part 1" with Laurie Galassi, CrossFit Journal preview video [wmv] [mov]


21 Feb

Tuesday 120221

Three rounds for time of:
185 pound Deadlift, 20 reps
30 Pull-ups
40 Push-ups
50 Squats

Post time to comments.


"Teaching The Snatch" with Josh Everett by Again Faster Equipment - video [wmv] [mov]


22 Feb

Wednesday 120222

Front Squat 5x5xM.E.

Rest 5 minutes.

“Fractured Fran”

Five rounds for time of:
95 pound Thruster, 9 reps
9 Pull-ups

Post loads and time to comments.


CrossFit Games Update Pre-Show - video [wmv] [mov] [HD mov]


23 Feb

Thursday 120223

Rest Day


Workout video demo with Katie Hogan - video [wmv] [mov] [HD mov]


24 Feb

Friday 120224

Push Jerk 5x5xM.E.

Rest 5 minutes.

7 rounds for time of:
Push Jerk, 2 reps
25 Push-ups 

Divide load selected (pounds) by time to completion (seconds).

Post loads and time to comments. 


"Ode To Fran" - video [wmv] [mov] [HD mov]


25 Feb

Saturday 120225

10-9-8-7-6-5-4-3-2-1 reps for time of:

135 pound Deadlift
135 pound Power Clean
135 pound Front Squat 

Post time to comments.


"Working Handstand Push-up Negatives" with Jeff Tucker by Again Faster Equipment - video [wmv] [mov]


27 Feb

Monday 120227

Hang Power Snatch 5x2xM.E.

Rest 5 minutes.

Complete 24 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups and the last 8 intervals are squats. There is no rest between exercises. 

Post loads and total reps from all 24 intervals to comments.


"Muscle-Up Virtuosity: Part 2" with Laurie Galassi, CrossFit Journal preview video [wmv] [mov]


28 Feb

Tuesday 120228

Complete three rounds for time of:
25 Burpees
50 Knees to elbows

75 Squats

Post time to comments.


"Winter Break Road Trip: Parts 1-2" with Austin Malleolo, James Hobart and Pat Sherwood, free CrossFit Journal preview - video [wmv] [mov]


29 Feb

Wednesday 120229

Front Squat 5x3xM.E.

Rest 5 minutes.

7 rounds for time of:
Hang Clean, 2 reps
15 Pull-ups 

Divide load selected (pounds) by time to completion (seconds).

Post load and time to comments.

Coach Mark's Notes:

Drinking water alone just isn't going to cut it anymore.  Coconut water isn't much better; it's way too expensive, and let's be honest, too many runners are drinking that stuff for me to get caught with a Vita Coco bottle.  Don't worry though, Coach Mark has found a cheap and extremely effective alternative to fancy alkalized water or nut juice from Thailand: just drink your own piss.  I'm not going to go into all the health benefits surrounding drinking your own piss, but trust me, there are plenty.  All you need to know is that it makes you way tougher.  Think about all the foods that are good for you and yellow. Piss is yellow, so it only makes sense that it's good for you.  For those of you who are wicked tough, get yourself some tough animal piss, like bear or honey badger.  I don't know of anyone who sells it yet.  For now what you're going to want to do is plastic wrap an unused room of your house (Dexter style), then leave some captures animals in there and make sure they're well hydrated.  When they all fall asleep, sneak in there with a shop-vac and suck up all their piss.  You never would have thought of that, admit it.  


"Always Fighting" with Karyn Marshall, free CrossFit Journal preview video [wmv] [mov]