CrossFit Fort Monroe

🚨 BIG THINGS ARE HAPPENING AT CROSSFIT FORT MONROE 🚨

As we continue to grow, we’re evolving our programming to help create stronger, fitter, and more well-rounded athletes.

What you’ll see:
💪 More variety
🤸 More skill development
🏃 Better conditioning
🧘 Improved recovery options

What won’t change:
✅ Great coaching
✅ A supportive community
✅ Hard work
✅ Results

To support this vision, we use Mayhem Affiliate Programming—a proven system trusted by thousands of CrossFit gyms worldwide.

Whether you’re just getting started or chasing new PRs, our goal remains the same: helping you become the strongest, healthiest version of yourself.

Swipe through to see what’s ahead. ➡️

🧘‍♂️ REST & RECOVERY DAY 🧘‍♀️

Remember: progress doesn’t just happen during the workout—it happens during recovery, too.

Today is your reminder to slow down, recharge, and give your body what it needs:

✅ Hydrate
✅ Get outside and move
✅ Stretch and mobilize
✅ Prioritize quality sleep
✅ Fuel your body with nutritious foods

Recovery is where your body rebuilds, adapts, and gets stronger. Taking care of yourself today helps you show up ready for whatever challenge comes next.

📣 MEMBER UPDATE 📣

We’re excited to announce that beginning next week, our Thursday 4:00 PM class is back!

Whether you’re looking to get your workout in before the evening rush or need another option to fit your schedule, we’ve got you covered. Mark your calendars and spread the word!

Enjoy your recovery day, Fort Monroe family. We’ll see you back in the gym stronger than ever. 💪🔥

Tomorrow we honor, remember, and suffer together. 🇺🇸

Murph is here. The workout everyone talks about, questions halfway through, and somehow signs up for again next year. Whether you’re doing it RX, scaled, partitioned, or just coming to cheer people on, we’re excited to spend the day with this amazing community.

Come for the workout. Stay for the food, fun, and the shared struggle. See you tomorrow at CrossFit Fort Monroe. ❤️💙

Friday’s workout is Coach’s version of “taking it easy” before Murph… which somehow still includes running and your core begging for mercy.

Grab a partner, hit the run, jump on the bar, and repeat until communication becomes nothing but heavy breathing and bad decisions. Teamwork at its finest.

And don’t forget — Murph is THIS SATURDAY at CrossFit Fort Monroe 🇺🇸 Come for the workout. Stay for the food, fun, and community. Even if you’re just coming for the snacks, we want to see you there!

Tomorrow’s workout starts off with a simple question: “How attached are you to your shoulders and your lungs?” Because Coach chose violence… respectfully.

We’ve got heavy lifting, a little coordination test, and a workout that escalates faster than a group text before Murph. Expect chaos, missed jump ropes, dramatic staring at barbells, and at least one person saying, “I’m pacing myself,” before immediately abandoning that plan.

And speaking of bad decisions we willingly sign up for — THIS SATURDAY is Murph at CrossFit Fort Monroe 🇺🇸 Come for the workout. Stay for the food, fun, and community. Bring a friend and check us out!

Wednesday is bringing the drama with a heavy sn**ch followed by some cardio and dumbbell sn**ches.

So basically, we start with technique, power, timing, patience, and focus. Then come the dumbbell sn**ches, because one sn**ch was apparently not enough sn**ching for one day. 😂

Murph is May 23rd, and today is another deposit in the “I would like to survive this with dignity” account.

**chday **ches roadtomurph midweekmuscle

Tuesday — May 19, 2026

Today we are working on handstand walks, because walking on your feet was apparently too mainstream.
After that, we roll into a nice little WOD with lots of upside down work and box jumps, which is designed to answer the ancient question: “How much upside-down nonsense can one person handle before questioning everything?”

Come ready to practice, laugh at yourself a little, and maybe discover that being upside down is not a personality flaw — it is just Tuesday.
Murph is May 23rd. Consider today your reminder that shoulders matter.

Monday — May 18,2026

Here we go, folks. The road to Murph on May 23rd begins with everyone’s favorite Monday activity: putting a barbell on your back and pretending your legs did something wrong.

That correct, we’ve got Back Squats, followed by a WOD with rowing and air squats, because apparently the squats needed a sequel.

You’ll lift heavy, then immediately sit on a rower like it owes you money, then stand up and squat again because fitness is just a series of choices we all agreed were “good for us.”

Just show up! Murph is coming, and your legs have officially been placed on notice.

Join us Saturday May 23rd for our annual Murph event, a Hero WOD dedicated to honoring the fallen and remembering the sacrifice of those who gave everything in service to our country. This challenging workout is more than just a test of physical and mental grit — it’s an opportunity to come together as a community, push our limits, and pay tribute through effort, perseverance, and respect. All fitness levels are welcome, with scaling options available so everyone can participate.

Click the link to register below. Two heat times are available at 7am and 9am. Stay afterward for the cookout :)

https://app.chalkitpro.com/dropIns/750/8179/x/05-23-26