Contact Information

  • Email
    bcrossfit@hotmail.com
  • Cell:
    289-259-0439

Locations

  • Burlington CrossFit is currently operating out of Evolution - 4361-#5 Harvester Road
  • Click for directions

Classes & Times

  • Saturday
    9:00 a.m.
  • Tuesday and Thursday
    7:00 p.m.
  • Monday and Wednesday
    9:30 a.m.
  • Class Size
    Maximum class size is 10 individuals. Advanced sign-up is required. Please call or e-mail me to reserve your spot.

Personal Training Sessions

  • Don't be intimidated by the unknown, everyone has to start somewhere. Increase your fitness confidence and competence with one-on-one sessions with Colin.
    $60.00/hour

Firefighters

CrossFit Journal


Burlington CrossFit        Saturday May 23, 2009

 

Warm-up

Run Progression and stick work

Cone Running forward and backward

Suicides

 

Core

4 Rounds

15 Sit-ups

L-Sit

 

WOD – 2 Rounds for Time

Run 400 m

10 Manmakers (M 20lbs/W12lbs)

Run 400m

15 Thrusters (M 95lbs/W 65lbs)

Run 400m

20 Box Jumps (20 in Box

 

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Burlington CrossFit, Burlington, On

Tuesday May 13, 2009

WOD - Wedding March ASMRAP in 20 mins

3 L/R Walking Lunges with DB overhead

4 Front Squats

5 Push Press

Welcome back Paul for your second week of workouts, the foam roller will become your new best friend.

Burlington CrossFit, Burlington, Ont.

Sunday May 10, 2009

WOD - For Time

Run or Row 5km

Burlington CrossFit, Burlington, Ont.

Saturday May 10, 2009

 

Filthy Fifty

 

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

 

This is a big WOD requiring great lung capacity the KTE and Burpees are the two exercises that slowed everyone down.  The best way to get through the Burpees is to break it down into groups of 10, they then become much more manageable.

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Burlington CrossFit, Burlington, Ont.

It seems that, slowly, people are starting to realise that the standard Westerner’s diet is not the healthiest.  The following article from The Wall Street Journal fingers high consumption of refined carbohydrates and fat as the major culprits.  Although fat is implicated, no details are provided as to why fat should be avoided.  The need to reduce or outright remove refined carbs from our diets, on the other hand, is supported with an explaination.

Read the article

 

Burlington CrossFit, Burlington, Ont.    

Thursday May 7, 2009

“Let me tell you what the WOD represents – It represents an advanced routine guaranteed to exceeed over time the capacities of the world’s fittest human beings”.

Greg Glasman

 

WOD

 

Deadlift 5-5-5-5-5

 

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Burlington CrossFit, Burlinton, Ont.             Wednesday May 7, 2009-05-07

 

WOD - ASMRAP in 20 mins

 

Run 400m

10 Burpees

10 KB Swings

10 Pull-ups

10 Tire Jumps (30inch)

 

Excellent work today by Andrew, Scott, Tracey and Dean. This WOD would have been even harder solo.

 

Are you ready to compete? The first local CrossFit challenge is Saturday July 18th 2009 check out the link to find out more.

 

http://crossfitontariochallenge2009.blogspot.com

 

Burlington CrossFit        Tuesday May 5th, 2009

WOD    Kelly

5 Rounds for time

Run 400m

30 Wallball (#20/#16)

30 Box Jumps

With the warm weather back its nice to get outside and run, excellent job by everyone. Congratulations to Paul for sticking it out on his first CrossFit WOD and welcome back Julie, her first WOD after having her baby.

Burlington CrossFit,

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Burlington CrossFit, Burlington Ontario

Meet Kojo, one of the strongest individuals I have met. Kojo played in the CFL up until the last year and is now a full time personal trainer.  Kojo jumped into a CrossFit strength WOD with me and demonstrated his power in the Press by putting 255 lbs overhead.

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Meet Julie a mother of two in her late 40's.  Julie has always been active and has been consistently participating in CrossFit WOD's with Burlington CrossFit for the last year.  Julie is benefiting from strength training as she get 75 lbs overhead in the Push Press.100_0388 

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Nice lockout with full extension.

What Is CrossFit?

  • What is CrossFit?
    CrossFit is a core-strength and conditioning program built on constantly varied functional movements executed at high intensity. CrossFit's speciality is NOT specializing and takes the principals of functional fitness to the next level to enhance your overall fitness level. Whether you are looking to become overall fit or training to enhance your athletic performance...you will benefit from Crossfit. CrossFit is a deliberate attempt to optimize the physical competence in each of the ten (10) recognized components of physical fitness: (1) Cardio-respiratory, (2) Endurance, (3) Strength, (4) Stamina, (5) Flexibility, (6) Coordination, (7) Agility, (8) Balance, (9) Accuracy, (10) Power and Speed.

Class Structure


  • Cross-Fit classes are 1-hour in duration, begin with a warm-up (15. min), followed by an instructional session on a specific CrossFit skill or movment (15 min.), followed by the workout of the day (WOD).

The Workouts:

  • Each workout is uniquely different and may include squats, pull-ups running, skipping, lunges, push-ups, sit-ups, jumping, throwing, presses and other complex movements. The workout of the day (WOD) is the same for everyone; however, the load and intensity are scaled to your ability and change when you are ready for the next level.
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