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
11 Apr


Three rounds for time of:
Run 400 metres
55 lb. dumbbell swing x 21 reps
12 Pull-ups

Post time to comments.










"Helen" by OPT - video [wmv]


13 Apr


"CrossFit Total" 

Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

CrossFit Total (Nicole & Zac)...[wmv]


14 Apr


Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads to comments.

Weighted Pullup Variations...[wmv]
Men's Journal - Health and Fitness
50 Greatest Health & Fitness Websites


13 Apr


"Tabata Something Else" 

Complete 32 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, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. 

Post total reps from all 32 intervals to comments.

WOD Demo - video [wmv]


15 Apr



Five rounds for max reps of:
Body weight bench press

Post reps for both exercises in all rounds.

Bench Press Basic Setup, Mark Rippetoe...[wmv]


17 Apr



21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.


Elizabeth (as Rx'd) (Annie and Greg)...[wmv]

How Fit Are You, by Greg Glassman - Apr 03 CFJ

We’ve long desired to offer a fitness competition consistent with our fitness model (See CrossFit Journal October 2002, "What is Fitness?") and have found the task fraught with difficulties.
Early we realized that the logistics of running an on-site fitness competition like STREND are both complicated and ultimately limit the number of participants. The fitness test, or competition, that we offer this month is conducted at a facility and time of the athlete’s choosing.
Our initial hope was to design a competition that would not only reflect CrossFit's broad fitness concept but would also accommodate men and women, large and small athletes, the young and seniors, and individuals of all fitness levels. Additionally, we wanted a competition that would motivate and reward fitness improvements among our fittest. Specifically, we set out to motivate an improvement in the absolute strength, relative strength, and gymnastics foundations of all CrossFit participants. Unfortunately this last consideration rendered the design troublesome for many who are other than already very fit and male. So, what we ended up with was a competition where the ability even to complete the test suggests a fairly advanced level of fitness.
Looking at the ten general physical adaptations to exercise (cardiorespiratory endurance, strength, stamina, power, speed, flexibility, agility, accuracy, coordination, and balance) we saw that advanced calisthenic and weightlifting movements present an excellent opportunity to advance neurological skills like agility, accuracy, coordination, and balance.

Read the full article in PDF


16 Apr


Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.
Snatch Instruction, Coach Burgener...[wmv]


18 Apr


For time:
2000m Row
50 Dumbbell Snatches, 35 lb.
50 Box jumps, 20 inch box
50 Deadlifts, 135 lbs.
50 Push-ups
50 Pull-ups
50 Wall ball shots, 20lb. ball
Dumbbell snatch [video]


20 Apr



Complete the following each minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats
Kipping Pullup Concepts...[ wmv]

Air Squats - video [wmv]


21 Apr



50-40-30-20-10 rep rounds of:

Double-Unders (Brendan Gilliam demo)...[wmv]
Annie (Speal)...[wmv]


19 Apr


Push Jerk 3-3-3-3-3-3-3 reps

Push Jerk...[wmv]

Push Jerk (behind the head)...[wmv]


22 Apr


Rest Day

C2 Damper Settings, Angela Hart...[wmv]
C2 Rower-Other Settings, Angela Hart...[wmv]


24 Apr


"Ultimate Fight in the Garage"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating three times.

The stations are:
Wall-ball: 14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Burpees (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories) 

The clock does not reset or stop between exercises. On call of "rotate," the athlete must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.


Fight Gone Bad Demo & Explanation...[wmv]


Killer Workouts, by Eugene Allen - May 05 CFJ

Rhabdomyolysis was first described in the victims of crush injury during the 1940- 1941 London, England, bombing raids of World War II - and more recently in Eugene’s garage.
A rugby player performs intense sets of squat jumps on a hot day, collapses, and is rushed to the hospital, where he spends two days in intensive care. Doctors notice that his heart is beating abnormally and that he has unusually high levels of potassium in his blood. A soccer player runs a series of 100- meter sprints at near maximum intensity. After his eighth sprint he collapses to the ground; when he gets to the hospital he is found to have high levels of potassium and myoglobin in his bloodstream. He spends several days in the hospital and is unable to train for several weeks. A highly fit marathoner holds a 6:30 pace for 26 miles but collapses only a few feet short of the finish line. Blood tests reveal a potassium concentration three or four times the normal level and he dies.

Read the full article in PDF


23 Apr


Three rounds for time of:
Run 1/2 mile
50 Deadlifts, 75 lbs.
50 Knees to elbows

 Deadlift - video [wmv]


25 Apr



135 pound Clean and Jerk, 30 reps for time


Grace (Tosh)...[wmv]
"Max Reps - 224 Clean and Jerk Demo," - video [wmv]
Jerk Efficiency Demo...[wmv]
Clean Instruction, Part I, Coach Burgener...[wmv]


27 Apr


"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.


Filthy Fifty...[wmv]


26 Apr


Rest Day


Overhead Squat Competition...[wmv]


Metabolic Conditioning Glossary, by Greg Glassman, Jun 03 CFJ

V02 max: Maximum amount of oxygen that can be used continuously divided by body mass. Long the gold standard of aerobic fitness, the slight advantage that endurance athletes have over anaerobic athletes in V02 max can be attributable to the low body mass of endurance athletes. I can use a similar definition of strength – by dividing lifts by weight - to show that little guys are stronger than big guys.


Read the full article in PDF




29 Apr


10-9-8-7-6-5-4-3-2-1 reps of:
95 lb. Thrusters
95 lb. Sumo Deadlift High Pull
95 lb. Clean


Thruster tri-panel...[wmv]
Sumo Dead Lift High Pull...[wmv]
Clean Catch Heights tri-panel... [wmv]


28 Apr


30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.


Developing a Muscle-up Part I: Stability (Rob Miller)...[wmv]
Developing a Muscle-up Part II: Transition (Rob Miller)...[wmv]
Developing a Muscle-up Part III (Rob Miller)...[wmv]


30 Apr


Front Squat




Deadlift Alignment Part 1, Mark Rippetoe...[wmv]
Deadlift Alignment Part 2, Mark Rippetoe...[wmv]