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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

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One on one and group training available

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Crossfit Info


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Tuesday 140121

If you are interested in learning how to perform a muscle-up, please join us at CrossFit Bolton on Thursday January 23rd from 6pm to 7pm for our muscle-up workshop. 


This workshop is for those of you that:

A - Already have a muscle-up but need to work on technique. 

B - Are very close to getting a muscle-up and need to work on a certain aspect of it (like the transition).  


This is an advanced skills class and the prerequisite to attend this class is the ability to perform at least one pull-up and one ring dip. This class is free to all current members.  There is no need to let us know you are coming. 


Please make an effort to attend. This will be a great opportunity to learn the progressions to a very challenging skill. 


We will still have our regular group sessions at 5pm and 7pm. 





Three rounds, not for time of:

10-15m Handstand Walk

L-Sit 25-30 seconds

15’ Rope Climb, two ascents


Complete each of the following tasks for time. You will begin a new task every three minutes. Your rest will be the remainder of the three minutes upon completion of the task. No Pacing.


0:00 - 100 Double unders

3:00 - 12/8 Muscle-ups

6:00 - 40 Burpees

9:00 - 24/16kg Kettlebell Swings, 50 reps

12:00 - 100 Double unders

15:00 - 12/8 Muscle-ups

18:00 - 40 Burpees

21:00 - 24/16kg Kettlebell Swings, 50 reps


Post results to comments.


crossfit bolton.kettlebell.dsc 0204 


L-Sit Progressions

Posted in Crossfit

Comments (3)

  • Kat
    21 January 2014 at 15:11 |

    I was able to complete 9 muscle ups in total.
    Need to work on EVERYTHING gymnastic!
    Tania, thanks for your help today.

  • nickp
    21 January 2014 at 16:28 |

    16 muscle ups in total
    managed to finish everything else

  • justine
    23 January 2014 at 08:08 |

    20ft rope climb!!

    77 Double unders in 3.00
    30 push ups in 1:32
    40 Burpees in 2:12
    50 16kg Kettlebell Swings in 2:00
    56 Double unders in 3:00
    29 ring dips with red band in 3:00
    40 Burpees in 2:14
    50 16kg Kettlebell Swings in 2:15

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