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

CFJ-200x100-3_2

crossfit_video demo
02 Mar

Friday 120302

Split Jerk 5x3xM.E.

Rest 5 minutes.

Five rounds for time of:
21 Box Jumps, 24”
21 Ring dips

Post loads and time to comments.


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"Midline Stabilization" with Todd Widman - video [wmv] [mov]

Crossfit

03 Mar

Saturday 120303

21-18-15-12 rep rounds for time of:

185 pound Deadlift
Burpees
Knees to elbows

Post time to comments.


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Transition to the Jump, Coach Burgener [wmv][mov] » Nov 28 07 

Crossfit

04 Mar

Sunday 120304

Rest Day


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Playing With Ring Pushups (Nicole) [wmv][mov] » Sept 26 07 

Crossfit

05 Mar

Monday 120305

Hang Power Snatch 5x1xM.E.

Rest 5 minutes.

Complete as many rounds as you can in twenty minutes of:

25 Double-unders

25 Kettlebell Swings, 1.5 pood

Post loads and time to comments.


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Boz vs. Tina, Impromptu Gymnastics Throwdown - video [wmv] [mov]

Crossfit

06 Mar

Tuesday 120306

“Chelsea”

Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete. 

If you’ve finished the workout before, this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes.

Post time to comments.


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"Powerlifting for CrossFitters" with Mark Bell, CrossFit Journal preview video [wmv] [mov]

Crossfit

07 Mar

Wednesday 120307

Front Squat 5x1xM.E.

Rest 5 minutes.

Complete as many rounds in 10 minutes as you can of:
5 Burpees
65 pound Thruster, 15 reps
20 Box Jumps, 24”


Post loads and rounds completed to comments.


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Rob Orlando 1,000lb Tire Flip [wmv][mov] » May 11 10

Crossfit

09 Mar

Friday 120309

Split Jerk 5x1xM.E.

Rest 5 minutes.

500 Double-unders for time.

Post loads and time to comments.


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"Speed and Dynamic Efforts" with Shane Sweatt and Laura Phelps-Sweatt, CrossFit Journal preview video [wmv] [mov]

Crossfit

10 Mar

Saturday 120310

"Diane"

21-15-9 reps of:
Deadlift 225
Handstand push-ups

Post time to comments. 

Coach Alex’s Notes:

This is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. It is expected that you’ll need to partition the sets, i.e., Deadlift 7-7-7 and Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management, work/rest timing to optimize time is an essential skill.  If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing shoulder press. Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there is a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics and this will be your “Diane”.


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"Efficiency Tips: Knees To Elbows/Toes To Bar" with Chris Spealler - video [wmv] [mov] [HD mov]

Crossfit

11 Mar

Sunday 120311

Rest Day

Coach Alex's Notes:

The strength-training component will be focusing on the following three movements over the next few weeks: Clean, Back Squat and Shoulder Press.  Remember, the clean should be performed exactly like the power clean.  The only difference is the height at which the lifter stops squatting down after receiving the barbell.  Lifters receive a power clean above parallel in a squat and a clean below parallel in a squat.  Nothing else changes.  Use your max. effort front squat number from last Wednesday to increase your confidence with regard to how much weight you can stand up with from the bottom of the clean.  Keep in mind that most people can front squat more than they can clean for a few reasons.  One reason is that you can take as much time to set the barbell on that perfect position on the front of your shoulders when you pull it of the rack for a front squat.  You’ll have to pull it of the floor and receive it while moving during a clean.  Practice receiving the bar on that sweet spot over and over until you can consistently get it in the spot where you would have if you pulled it off the rack.  You will have better balance and be able to move more weight.    


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"Efficiency Tips: Box Jumps" with Matt Chan - video [wmv] [mov] [HD mov]

Crossfit

12 Mar

Monday 120312

Clean 5x3xM.E.

Rest 5 minutes.

Complete for time:
95 pound Thrusters, 45 reps

45 Pull-ups

Post loads and time to comments.


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"Ring Handstand Push-Ups With Jeff Tucker" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

Crossfit

13 Mar

Tuesday 120313

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 Push-ups

Post time to comments.

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"The Swing: Body Awareness for Hip Extension" with Jeff Martone, CrossFit Journal preview video [wmv] [mov]

Crossfit

14 Mar

Wednesday 120314

Back Squat 5x5xM.E.

Rest 5 minutes.

Three rounds for time of:
50 Double-unders
50 Squats

Post loads and time to comments.

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"Efficiency Tips: Rowing" with Matt Chan video [wmv] [mov] [HD mov]

Crossfit

15 Mar

Thursday 120315

CROSSFIT BOLTON PALEO DIET CHALLENGE 2012 UPDATE

Our 6 week paleo challenge ends on Sunday March 18. Congratulations to those that participated. I’ve had many conversations with members who have reported improved body composition, weight loss, more energy, less hunger, better skin and improved mental clarity.

If you’d like to be eligible to win the prize you will need to submit the following info before Friday March 23.

- Completed diet log with point system

- Before and after pictures

- Before and after measurements

- Before and after blood work

- Before and after scores from your completed benchmark workouts

- Written testimonial about your results

You must complete all three benchmark workouts again before March 23.

The winners will receive two months free.

The winners will be announced on Saturday March 31. The winner will be based on blood work improvements, performance improvements and body composition changes from before and after photos and measurements.

Rest Day


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"Efficiency Tips: Muscle-ups" with Chris Spealler video [wmv] [mov] [HD mov]

Crossfit

16 Mar

Friday 120316

Shoulder Press 5x5xM.E.

Rest 5 minutes.

21-15-9 rep rounds for time of:
Handstand push-ups
Chest-to-Bar Pull-ups

Post loads and time to comments. 

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CrossFit Games Open 12.4Workout video demo with Graham Holmberg - video [wmv] [mov] [HD mov]

Crossfit

17 Mar

Saturday 120317

Snatch 10x1xM.E.

Post loads to comments.


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End of the First Pull, Coach Burgener (CFJ Preview) [wmv][mov]

Crossfit

19 Mar

Monday 120319

Clean 5x2xM.E.

Rest 5 minutes.

100 Walking lunge steps.

Post loads and time to comments.


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"Efficiency Tips: Handstand Push-Ups" with Chris Spealler - video [wmv] [mov]

Crossfit

20 Mar

Tuesday 120320

15-12-9 rep rounds for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great. 

Post time to comments.

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"Jumping Position, Landing Position" with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]

Crossfit

21 Mar

Wednesday 120321

Back Squat 5x3xM.E.

Rest 5 minutes.

For time:
100 L-Pull-ups

Post loads and time to comments.


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"Rich Froning: Games Prep And Training" - video [wmv] [mov] [HD mov]

Crossfit

22 Mar

Thursday 120322

Rest Day


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"Efficiency Tips: Pull-ups" with Chris Spealler video [wmv] [mov] [HD mov]

Crossfit

23 Mar

Friday 120323

Shoulder Press 5x3xM.E.

Rest 5 minutes.

"Diane"

21-15-9 reps of:
Deadlift 225
Handstand push-ups

Post loads and time to comments.


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CrossFit Tour workout video with Dave Castro - video [wmv] [mov] [HD mov]

Crossfit

24 Mar

Saturday 120324

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round. 

Post time for each of five rounds to comments.


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CrossFit Games Open 12.5 Workout video demo with Neal Maddox - video [wmv] [mov] [HD mov]

Crossfit

26 Mar

Monday 120326

Clean 5x1xM.E.

Rest 5 minutes.

Three rounds for time of:
30 Kettlebell swings, 1.5 pood
50 Wallball shots, 20 pound ball

Post loads and time to comments.


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"Accommodating Resistance" with Shane Sweatt and Laura Phelps-Sweatt CrossFit Journal preview video [wmv] [mov]

Crossfit

27 Mar

Tuesday 120327

“Cindy”


Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds and fractions of rounds completed to comments.


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"Coaching the Air Squat" with Adrian Bozman, CrossFit Journal preview video [wmv] [mov]

Crossfit

28 Mar

Wednesday 120328

Complete as many rounds as possible in 20 minutes of:
135 lb Deadlift, 15 reps
15 Push-ups

Post rounds completed to comments. 


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Sled push, tire flip, snatch workout with Jason Khalipa - video [wmv] [mov]

Crossfit

30 Mar

Friday 120330

Back Squat 5x1xM.E.

Rest 5 minutes.


Three rounds for time:
12 Burpees
1.5 pood Kettlebell swings, 21
12 Pull-ups 

Post loads and time to comments.


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"My First Muscle-Up" - video [wmv] [mov] [HD mov]

Crossfit

31 Mar

Saturday 120331

Shoulder Press 5x1xM.E.

Rest 5 minutes.

Complete as many rounds in 20 minutes as you can of:
7 Handstand push-ups
12 L-Pull-ups

Post rounds and fractions of rounds completed to comments.


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300 pound "Grace" by Rob Orlando - video [wmv] [mov] [HD mov]

Crossfit