CourseMilitary/First Responder Unit Programs

To request information about setting up a Program for your Unit/Team, contact Coach Jeremy:

Hundreds of Military & First Responders have used CrossFit Hampton Roads to improve their health, fitness and Fitness scores.   We can do the same for your unit.


  •  Reduce PT & work related Injuries
  •  Train more efficiently
  •  Train more effectively (improve Fitness scores)
  •  Improve unit morale & teamwork

This is a smart, safe, efficient and focused program for achieving the level of fitness demanded of Soldiers, Marines, Airmen, Sailors, LEO and Fire-Fighters.  We offer 2 programs:

1.   We design a Physical Training program specifically tailored for your unit/team

2.   We train your Fitness Program Leaders in our “Train the Trainer” Program.

Our “Train the Trainer” Program covers:

  •   Safe Movement
  •   Instruction
  •   Program Design &  Assessment
  •   Nutrition

Baseline Functional Movements used in Military/1st Responder Duties:  Squat, Front Squat, Presses and Jerks, Deadlift and Intro to Power Clean

Ancillary Movements to Develop:  Strength, Flexibility, Cardio/Respiratory Endurance, Power, Speed, Agility, Accuracy, Balance and Coordination.

Coaches Jeremy and Nicole have developed Fitness programs for the City of Hampton Fire Department improving pass rates on their Physical Assessment Test and increasing overall health levels.   They have also trained athletes to successfully pass and excel in FLETC, BUD/s and Airborne School and Combat Controller Training.  They have coached thousands of athletes of all ages and skill levels to achieve remarkable gains in health and Fitness.

Coach Jeremy is a CrossFit Level 2 Certified Coach.  Jeremy specializes in Nutrition and Program Design.  He served 10 years Active Duty as an F-16 and F-22 pilot.  He currently flies the F-22 for the Virginia Air National Guard.  Jeremy has developed Fitness Programs for multiple military units with remarkable improvements in Fitness Scores (>30% increased pass rates in 6 months).  

Coach Nicole is a CrossFit Level 2 Certified Coach, and Certified CrossFit Olympic Lifting Trainer and a member of the CrossFit Headquarters Training Staff.  Nicole competed and ranked 49th Internationally in the 2009 CrossFit Games.  She served in the Air Force as a Respiratory Therapy Technician.  She has taught Fitness programs at Fort Monroe and Ft. Benning.  Nicole coaches and councils hundreds of athletes each week achieving stunning physical and lifestyle transformations.      

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