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 Apr

Monday 120402

Deadlift 5x5xM.E.

Rest 5 minutes.

"Grace"

For time:

135/95 pound Power Clean and Jerk, 30 reps

Post loads and time to comments.


Scaled 1: 115/80 pound Power Clean and Jerk, 30 reps

Scaled 2: 85/65 pound Power Clean and Jerk, 30 reps


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Crossfit

03 Apr

Tuesday 120403

Complete as many rounds as possible in 15 minutes of:

185/115 pound Clean, 5 reps

15 Ring Dips

Post time to comments.

Scaled 1: 15 min AMRAP 5 reps 155/95 Clean, 15 Ring Dips
Scaled 2: 15 min AMRAP 5 reps 125/75 Clean, 15 Ring Dips

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"Breath" with Coach Mike Burgener and Kevin Montoya by Again Faster Equipment - video [wmv] [mov]

Crossfit

04 Apr

Wednesday 120404

Push Press 5x5xM.E.

Rest 5 minutes.

40-30-20-10 rep rounds for time of:

Chest to Bar Pull-ups

Push-ups

Post loads and time to comments.

Scaled 1:  35-25-15-5 Pull-ups, Push-ups
Scaled 2:  20-15-10 Pull-ups, Push-ups


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"Trifecta: Shoulder Press, Push Press, Push Jerk" CrossFit Journal preview video [wmv] [mov]

Crossfit

05 Apr

Thursday 120405

Back Squat 5x5xM.E.

Rest 5 minutes.

Three rounds for time of:

275/185 pound Deadlift, 10 reps

50 Double-unders

Post loads and time to comments.

Scaled 1: 3 RFT: 235/155 pound Deadlift 10 reps, 30 Double-unders
Scaled 2: 3 RFT: 185/125 pound Deadlift 10 reps, 30 Double-unders

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Knee Snatching, Louie Simmons [wmv][mov] » Feb 8 10 

Crossfit

06 Apr

Friday 120406

Rest day


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"The Man Test: Slosh Pipe" - video [wmv] [mov]

Crossfit

07 Apr

Saturday 120407

The moment you’ve all been waiting for has arrived!  I’m happy to announce the winners of the CrossFit Bolton Paleo Diet Challenge.  I was supposed to announce the winners last week but I was waiting for a couple people to get their second set of blood work results back.  I apologize for keeping you in suspense this long.

The winners of the CrossFit Bolton Paleo Diet Challenge are:

Jessica Mocha

Kim Nelson

Jessica lost 17.5 inches and 13 pounds!  She lost 4.5 inches from her waist and 5 inches from her hips.  She improved on all the benchmark workouts and she looks terrific!  Congratulations on a job well done!

“Six week ago I decided to participate in the Paleo Challenge at CrossFit Bolton.  I had started following the Paleo ways a few weeks before the challenge started and was feeling great.  SO why not throw a little competition into the mix?  In the past six weeks I have lost 17.5 inches and 13 pounds.  My row time improved by 34 seconds, my burpee time by 27 seconds and my 1 rep max deadlift by 20lbs!!!  I am amazed at the results I have seen and felt so far.  I have so much more energy than I used to and most days I just don’t know what to do with myself.  I never thought I would be able to go with out bread or sugar (since it is in everything!) for this long.  Now I can’t even imagine eating it or some of the other foods I used to love.  I no longer feel bloated, heavy or tired.  Instead I feel light, energetic and happy.  I must thank Alex for pushing me to do this and being there along the way to answer any questions or provide me with information.  I have been doing CrossFit since November and cannot believe how far I have come.  Of course none of this would be possible without the wonderful support, encouragement and motivation from ALL of the trainers.  I cannot thank you enough for everything you have done for me.  You have pushed me to do things I never thought were possible.  Also, all of the members who are always there to encourage and push me when I feel like I couldn’t possible do one more rep or lift anything heavier.  Thank you!  I look forward to continuing my journey and am excited to see what changes the coming weeks and months will bring.” - Jessica Mocha 

Kim lost 5 inches and 6 pounds and improved on the benchmark workouts slightly.  This doesn’t seem spectacular on paper but Kim was already in awesome condition and had already had good scores in the first set of benchmark workouts.  Her body composition is noticeably different in her before after photos and I am extremely proud of what she has accomplished with her diet.  Congratulations!

“A cynic and skeptic by nature; I have tried many nutritional products, diets, and lifestyles, when I saw the advertisement for the Paleo Challenge; it was met with my usual cynicism.  However, I had been using Isagenix products for over 3 years and was ready for a change. In addition, a competitive person by nature, seeing the word “challenge” was instantly appealing to me! 

I started Crossfit in January of this year and was instantly drawn to the intense strength workouts and weight-lifting aspects and techniques of the sport.  My background was in competitive swimming. I turned to the sport of triathlon in 1992. In 1998 I made the jump to ironman triathlon (4K swim/180K bike/42.2K run) and since then have competed in 15 ironman races.  I have won my age group at 2 ironman events and qualified for the World Championship ironman race in Kona 5 times.  Even with a training schedule of 15-20 hours a week, I was never satisfied with the composition of my body.

With Crossfit, within weeks I started to notice a difference.  Combined with the paleo diet, I could see how this lifestyle was a lasting one.  With planning and a little focus on balance and preparedness, the paleo diet has been a relatively easy transition.  I feel I have a long way to go yet, but I am 100% in the zone and will continue for many years to come! I am now a believer in paleo!

Aside from sports, I am a mother of 3 children all under the age of 9; I run a manufacturing business with over 200 employees and $50 Million in sales. I also travel monthly to speak to industry associates all over the world.  “Balance” is an under-statement in my household. It requires the entire family’s support and a dedication to putting your own attitude first!

Thank you to Kendra Olsen for introducing me to Alex and CrossFit Bolton, I plan to be around for many years to come and I can’t thank you enough for setting me on a new course in life that I am so excited about! (I race ironman Texas on May 19th and look forward to seeing how 4 months of CrossFit and paleo affect my race!) - Kim Nelson

Jessica and Kim will receive two free months at CrossFit Bolton as their prize.

Five rounds for time of:

155/115 pound Snatch, 3 reps

10 Burpees

50 Double-unders

Post time to comments.


Scaled 1:  5 RFT: 135/95 pound Snatch, 10 Burpees, 50 Double-unders
Scaled 2:  5 RFT: 115/75 pound Snatch, 10 Burpees, 50 Double-unders


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The Pocket -Snatch Cue, Mike Burgener (CFJ Preview) [wmv][mov] » Sept 29 09 

Crossfit

09 Apr

Monday 120409

Deadlift 5x3xM.E.

Rest 5 minutes.

"Isabel"

For time:

Power Snatch 135 pounds, 30 reps

Post loads and time to comments.

Scaled 1: Power Snatch 115/80 pounds, 30 reps
Scaled 2: Power Snatch 85/65 pounds, 30 reps

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"Isabel" Demo - Eric Vandermeersch - CrossFit Mississauga

Crossfit

10 Apr

Tuesday 120410

We are going to have another Paleo Challenge since the last one was so successful. If you are thinking of participating this time around, please feel free to ask others at the gym who have done it about their results. I will posting a few testimonials on the website when I have a chance. This diet really works if you have the discipline to do it!

The challenge will run for 6 weeks beginning Monday May 7 and ending on Sunday June 17.

There will be a mandatory information session at CrossFit Bolton on Monday April 30th at 7pm. Please note there will not be a workout at 7pm on the 30th. Please do not show up unless you are participating in the challenge.

There will be a presentation on the Paleo Diet and how the challenge works followed by a question and answer period.

If you decide to participate you will receive the following:

- Paleo diet guidebook with a plethora of information

- List of paleo diet resources

- Diet log

- Shopping lists

- Meal plans

- Recipes

If you’d like to participate (and be eligible for the prize) you’ll need the following:

- Completed diet log using point system

- Before and after pictures

- Before and after measurements

- Before and after blood work (optional)

- Before and after scores from complete benchmark workouts

- Written testimonial about your results upon completion

The benchmark workouts will be:

1 rep max deadlift

2000m row for time

50 Burpees for time

You must complete all three benchmark workouts once before Monday May 7 and again between June 10 and 24.

The cost to register is $100 per person. The cost is only $20 for those that have done the challenge before but would like to participate again.

If you’d like to participate please confirm your spot before April 27 so we have an adequate number of guidebooks printed.

The deadline to submit your package is Friday June 29.

The winners will be announced in early July by an unbiased third party based on your performance improvements, body composition changes from before and after photos and measurements. Blood work is not required but preference will be given to people with significant blood work improvements.


The prize will depend on the number of participants. Last time we gave two people two free months each even though only 9 participated in the challenge.


Let's make this one better!

Perform 5 Thrusters and 8 Pull-ups every minute on the minute for 20 minutes.

Post load and time to comments.


Scaled 1: EMOM for 20: 3 Thrusters, 6 Pull-ups
Scaled 2: EMOM for 15: 3 Thrusters, 6 Pull-ups 


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"The Pursuit Of Excellence" with Coach Glassman - video [wmv] [mov] [HD mov]

Crossfit

11 Apr

Wednesday 120411

Back Squat 5x3xM.E.

Rest 5 minutes.

Run 1600 meters or Row 2000 meters for time.

Post loads and time to comments.


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"L-Sit Variations" with Julie Barnes Maurer, CrossFit Journal preview video [wmv] [mov]

Crossfit

11 Apr

Thursday 120412

Rest Day


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Training the Clean, Coach Burgener [wmv][mov

Crossfit

13 Apr

Friday 120413

Push Press 5x3xM.E.

Rest 5 minutes.

Complete as many rounds as possible in 10 minutes of:

115/75 pound Power Clean and Jerk, 10 reps

115/75 pound Front Squat, 10 reps

Post loads and time to comments.


Scaled 1: 10 min AMRAP: 10 Power Clean and Jerk 95/65 pounds, 10 Front Squat 95/65 pounds
Scaled 2: 10 min AMRAP: 10 Power Clean and Jerk 75/45 pounds, 10 Front Squat 75/45 pounds


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"Restorative Movements" with Todd Widman - video [wmv] [mov]

Crossfit

14 Apr

Saturday 120414

75/55 pound Power Snatch, 30 reps

Run 800m 

75/55 pound Power Snatch, 30 reps

100 Pull-ups

Post time to comments.


Scaled 1: 65/45 pound Power Snatch, 30 reps, Run 800m, 65/45 pound Power Snatch, 80 Pull-ups
Scaled 2: 55/35 pound Power Snatch, 30 reps, Run 800m, 55/35 pound Power Snatch, 70 Pull-ups


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"Set-Up and Positioning in the Olympic Lifts Part 2: Coaching" with Coach Burgener, CrossFit Journal preview video [wmv] [mov]

Crossfit

15 Apr

Sunday 120415

Rest Day


Coach Mark’s Notes:

If I was granted three wishes by some magical fitness genie, I would think about using one of them on these blindly led, blind newcomers showing up to CrossFit Gyms all over the world, telling the trainers, "I really want to strengthen my core."   Your core is the least of your worries chief, your whole body is weak.  Before I go any further let me try and put this situation into an analogy that everyone can relate to so that we're all clear on why these people piss me off so much...  I'll personify a car as though it were an average guy or girl.  Imagine a 1993 Honda Civic.  What's left of the paint job not affected by severe rust is dull orange.  The transmission is shot and the muffler is dragging pretty bad.  Second gear doesn't work and the brakes were dangerous 6 months ago.  The back window is held together with duct tape, it backfires sporadically, and none of the gauges work.  The tires are bald and one of them isn't even the right size.  Aesthetically it looks like Ace Ventura parked it. That's about the equivalent in car terms of anybody new to real fitness if you consider Rich Froning a Formula One car.   Now imagine taking that car to a mechanic and telling him, "I think I want to put some wicked expensive rims on her."  

Elevator malfunctions are a legitimate daily concern to these people.  They're burpee virgins, oblivious to the fact that such a sadistic motion even exists.  They have never lifted a barbell, kettlebell, or atlas stone, and they haven't skipped since Jump Rope For Heart in Elementary school.  They're among the "Yolks Are Bad For Your Cholesterol Squats Are Bad For Your Knees Cheerios Are A Health Food and Long Distance Running Is Hard" crowd.  Like I said, their core strength is the least of their worries.  They're overlooking all of the other holes in their fitness.  

If you are one of these people, don't worry, it's not your fault.  You are the result of today's world of health and fitness. Misinformation, nonsense, misguided professionals and irresponsible marketing have created your core dilemma. Personally, I blame Oprah. There's hope though. CrossFit seems to be the best all-encompassing health and fitness regime available to the masses today.  Listen to your trainer, do as they say and start learning and absorbing as much as you can.  Even a shitty CrossFit gym will produce quality in the grand scheme of health. That core that you thought was your sole reason for walking into our world will soon become stronger and leaner than before, along with your entire body.  And always remember, sit-ups don't make you tough, bangin' weights in the back of the gym does. 


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Crossfit

16 Apr

Monday 120416

Deadlift 5x1xM.E.

Rest 5 minutes.

For time:

Run 1 mile

50 Burpees

50 Box Jumps, 24”/20”

Run 1 mile

Post loads and time to comments.

Scaled 1: Run 1 mile, 40 Burpees, 40 Box Jumps, 20”/16”, Run 1 mile
Scaled 2: Run 1200m, 30 Burpees, 30 Box Jumps, 20”/16”, Run 1200m

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"The Everett Warm-Up" CrossFit Journal preview video [wmv] [mov]

Crossfit

16 Apr

Tuesday 120417

Start a clock, Row 500 meters or run 400m and at 7 minutes begin a “Fran” with 95/65 pounds.

Your score is your time on both added together. 

Post time to comments.


Scaled 1: Row 500 or Run 400, at 7 min Fran with 75/55 pounds.

Scaled 2: Row 500 or Run 400, at 7 min Fran with 65/45 pounds.


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Common Flaws (C2), Angela Hart [wmv][mov]

Crossfit

17 Apr

Wednesday 120418

SKINS, the global leader in performance compression equipment will be available at our gym...

Be sure to come out Monday April 23 between 6pm and 8pm as we welcome James Roblin of SKINS Canada, to learn about the many benefits of training and recovering in these amazing garments.

Not to be missed if you are interested in training harder, longer and recovering faster!

We will be offering a one night only introductory Crossfit Bolton team/group special of 50% off MSRP (plus S&H) for SKINS "SPORT" line. Bring your wallet because you are going to want to be sure to take advantage of this fantastic, limited time, members only deal.

James will be bringing samples to try on so you get a perfect fit.

See you Monday!

Here is the link to the SKINS international website. Loads of information there. 

http://www.skins.net/index.aspx

Back Squat 5x1xM.E.

Rest 5 minutes.

Complete as many Double-unders as possible in 10 minutes.  Complete a 5 Burpee penalty every time you stop.

Post loads and score to comments.


Scaled 1: Same with 3 Burpee penalty

Scaled 2: Singles with 3 Burpee penalty


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Burpee Demo [wmv]

Crossfit

19 Apr

Friday 120420

Upcoming Events, Updates & Reminders

What: SKINS Info Session

When: Monday April 23 between 6pm and 8pm

Where: CrossFit Bolton

James Roblin of SKINS Canada will be there to tell us the many benefits of training and recovering in these amazing

garments.  50% off MSRP.

Show up for the WOD at either 6 or 7pm and talk to James if you are interested.


What: CrossFit Bolton Paleo Challenge Information Session

When: Monday April 30th at 7pm

Where: Crossfit Bolton

The mandatory Paleo Challenge info session is at CrossFit Bolton on Monday April 30th at 7pm. 

You do not have to participate in the challenge (pictures, measurements etc.) to show up to the info session. 

The cost is $100. The challenge will run for 6 weeks beginning Monday May 7 and ending on

Sunday June 17.

E-mail us to register for this event.



What: Inov-8 Shoes Available

Where: CrossFit Bolton / CrossFit Mississauga

When: April 30th deadline

April 30th will be the deadline to place your order for our Spring Inov-8 collection.  Please place your order before then to

guarantee your order.

Check out our store page to view our selection and e-mail us to place your order.



What: SKINS Info Session

When: Tuesday May 8 between 6pm and 8pm

Where: CrossFit Mississauga

James Roblin of SKINS Canada will be there to tell us the many benefits of training and recovering in these amazing

garments.  50% off MSRP.

Show up for the WOD at either 6 or 7pm and talk to James if you are interested.



What: 2012 Reebok CrossFit Games Canada East Regionals

Where: International Centre (Hall 4) located at 6900 Airport Road in Mississauga at the

corner of Airport Road and Derry Road. 

When: Friday May 11, Saturday May 12, Sunday May 13

Come watch the top CrossFit athletes and teams from Canada East compete in this event.


What: Olympic Lifting Seminar 

When: June 2nd and 3rd from 9am to 4pm

Where: CrossFit Mississauga

Spend two full days at CrossFit Mississauga learning, studying and practicing the Olympic lifts.  The cost is $85.


E-mail us to register for this event.


What: Kettlebell Workshop

Where: Crossfit Mississauga

When: Sunday July 8th from 10am to 2pm

We will spend 4 hours at CrossFit Mississauga learning some of the fundamentals of kettlebell practice.

We will learn proper technique for the two handed swing, the one arm swing, the snatch, the Turkish get-up and if

time permits the clean and press. Wrist sweatbands are recommended. The cost is $40.


E-mail us to register for this event.


Please remember to add crossfitbolton@gmail.com to your address book to ensure you receive our emails in your mailbox. 


Push Press 5x1xM.E.


Rest 5 minutes.


Every minute on the minute for 20 minutes perform 5 Deadlifts with 225/185 pounds, for the rest of the minute perform as many Handstand Push-ups as you can.  


Post loads and total number of Handstand Push-ups to comments.

Scaled 1: EMOM 15 min: 5 DL with 185/155 pounds, HSPU for remainder of min.
Scaled 2: EMOM 15 min: 3 DL with 165/115 pounds, 3 HSPU progression

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"Defining Functional Movements" with Todd Widman - video [wmv] [mov]

Crossfit

20 Apr

Saturday 120421

"Angie"

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Post time to comments.


Scaled 1: 80 of each

Scaled 2: 60 of each


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"Set-Up and Positioning in the Olympic Lifts Part 3: Set Up Variations" CrossFit Journal preview video [wmv] [mov]

Crossfit

22 Apr

Sunday 120422

Rest Day


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"Proper Cycle Positioning" with Doug Katona by Again Faster Equipment - video [wmv] [mov]

Crossfit

23 Apr

Monday 120423

Snatch 3x3xM.E.

Rest 5 minutes.

135/95 pound Power Snatch, 15 reps

30 Box Jumps, 24”/20”

135/95 pound Power Snatch, 10 reps

20 Box Jumps, 24”/20”

135/95 pound Power Snatch, 5 reps

10 Box Jumps, 24”/20”

Post loads and time to comments.


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"Just Squat" with Greg Glassman, CrossFit Journal preview video [wmv] [mov]

Crossfit

24 Apr

Tuesday 120424

155/115 pound Clean and Jerk, 1 rep

1 Round of Cindy

155/115 pound Clean and Jerk, 2 reps

1 Rounds of Cindy

155/115 pound Clean and Jerk, 3 reps

1 Round of Cindy

…and so on until…

155/115 pound Clean and Jerk, 10 reps

1 Round of Cindy

Post time to comments

Regional Preview: Week 1, April 27-29, 2012 - video [wmv] [mov] [HD mov]

Crossfit

25 Apr

Wednesday 120425

Front Squat 5x5xM.E.

Rest 5 minutes.

"Helen"

Three rounds for time of:

Run 400 meters

1.5 pood Kettlebell swing, 21 reps

12 Pull-ups

Post loads and time to comments.


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Helen: Sub-7:00 (OPT) [wmv][mov]

Crossfit

26 Apr

Thursday 120426

Rest Day


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Pistols, Part I (Adrian Bozman) [wmv][mov

Crossfit

26 Apr

Friday 120427

Push Press 5x5xM.E.

Rest 5 minutes.

Complete as many rounds as possible in 15 minutes of:

4 Handstand Push-ups

8 Pull-ups

12 Burpees

Post loads and time to comments.

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Regional Preview: Week 2, May 4-6, 2012 - video [wmv] [mov] [HD mov]

Crossfit

28 Apr

Saturday 120428

Five rounds for time of:

Run 400m

275 pound Deadlift, 10 reps

15 Knees to Elbows

Post time to comments.


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WOD Demo from the South East Regional - video [wmv] [mov] [HD mov]

Crossfit

29 Apr

Sunday 120429

Rest Day


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"Trail Running Shoes" with Brian MacKenzie by Again Faster Equipment, video [wmv] [mov]

Crossfit

30 Apr

Monday 120430

Snatch 6x2xM.E.

Rest 5 minutes.

Three rounds for time of:

135 pound Clean, 10 reps

10 Burpees

Post loads and time to comments.


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Annie Cleans Heavy [wmv][mov] 

Crossfit