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Our Training

Training: 04.27.15

Today’s Training:

Strength:  3,2,1:  BS 5×5 @ 70% adding 5-10# from following week.


L3:  2min max rope climb, rest 1min, 2 min…

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Training: 04.24.15

Today’s Training:

Strength:  Deadlift 5×5 at 70% adding 5-10# from last week



DL and Cal Row

L3:  205/135


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CrossFit Group Classes

The CrossFit group classes are the backbone of what we do at Colonial Crossfit”. In a small group setting, we provide your exercise programming (warm-up, workout, and skill work) as well as instruction and supply all the necessary equipment. You will learn the basics of powerlifting, Olympic weightlifting, gymnastics and bodyweight movements, proper running mechanics and much more, all under the guidance of one of our knowledgeable instructors.

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We have several membership options allowing you to be flexible in both the length of your membership and the number of classes you can attend per week.

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Other Services

Personal Training: Some members have highly individual needs, or may simply prefer to begin training with us in a one on one environment. Click below to find out more about our personal training program.

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Military Services: Colonial CrossFit provides an exceptional 30% discount to Military/Fire/LEO. If you’re looking for a more involved fitness solution for your unit, we have many options available. Click below to find out more about our Military/Fire/LEO solutions.

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Events/Seminars: Colonial CrossFit hosts events and seminars in the area to promote the area’s fitness community and continued learning. Click below to see our upcoming events and seminars.

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Free Trial

Our Events

SuperFit ECC (East Coast Championships)

This week:  Feb 7-8th (Sat and Sunday) we have SuperFit ECC.

Friday we will not have a 7pm class.

Saturday there will be NO classes, Sunday NO…

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2015 CrossFit Open

The Open is coming and it’s coming fast! Some of you know what the Open is as you did it last year for the first time. This year will be a good…

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Holiday Gift Packages

Holiday Gift Packages:
Come on into CCF and pick up a unique gift for your friends/family (some options)
2 months (3x/week) for $125
1 month…

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