What is CrossFit?

Increased work capacity across broad time and modal domains. In other words, being good at all things. Not sacrificing one aspect of fitness in pursuit of another. And getting better each and every day. In pursuit of this goal we combine all of the following methods, not randomly, but with an intelligent plan to continually improve your general fitness.


Lift barbells, kettlebells, and other heavy objects. Lifting weights, not using machines, is the most effective way to gain and maintain healthy lean muscle mass and build strong healthy bones and joints.


Develop coordination, flexibility, and coordination by learning how to move your body through space. Learn and build capacity with simple body weight movements and safely progress to advanced gymnastics movements.


Running, rowing, biking, jumping rope. Simple and sustainable activity will build aerobic capacity and stamina to prepare you for performance over longer tests of fitness and help speed recovery from short intensity efforts.


Learn how to eat to achieve optimal fitness, healthy, and well being. Learn what foods and what ratios of fat, protein, and carbohydrates will help you lose weight, gain healthy muscle mass, and perform to the best of your abilities. Let food be your medicine and prescription for a long healthy life.


Restore full natural range of motion and address years of neglect and abuse of your body caused by modern living. Undo the tightness and limited range of motion that over time causes degeneration of joints and body tissue to reduce pain and increase quality of life.

Our Story

Our Story

At CrossFit Montgomery, we believe CrossFit and functional fitness has the potential to benefit everyone—from the elite athlete to the individual concerned about their overall health and well being. However you choose to measure your fitness goals—whether it’s flexibility, endurance, strength, speed, stamina, power, coordination, balance, agility, or accuracy—our workout programs will deliver results safely and effectively.

Your Coaches

coach [noun]: a person who teaches and trains an athlete

Athlete Testimonials

Some of the many that have changed their lives by joining CrossFit Montgomery

Join our community today


  • 2018-02-23

    CrossFit Montgomery – CF Warm-up 12 Cal Bike/Row 12 Banded Good Mornings 12 Ab Mat Sit-ups 9 Cal Bike/Row 9 KB Swings 9 Kip Swings 6 Cal Bike/Row 6 Plank Lunges 6 Inch Worms Burgener’s Warm-up A: CF Open 18.1 (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: […]

    Read more 2018-02-23


    CrossFit Montgomery – CF Mobility *Spend ~2:00 on each stretch Foam Roll – Thoracic Banded Shoulder Distraction Foam Roll – Quad and Adductors Couch Stretch Warm-up 500m Row 2 Rounds 4 Plank Lunges w/Reach (ea leg) 8 Russian KB Swings (53/35) 12 Squats :30 Samson Stretch (ea side) 500m Row 2 Rounds 4 Push-ups 8 […]

    Read more 2018-02-22
  • 2018-02-21

    CrossFit Montgomery – CF Warm-up 15 Cal Row 12 Abmat Sit-ups 9 Banded Good Mornings 12 Cal Row 6 Kip Swings 3 Plank Lunges w/Reach (ea side) 9 Cal Row 5 Pull-ups; 10 Push-ups; 15 Squats A: Metcon (AMRAP – Reps) Alternating EMOM x16Minute 1 – 7 Deadlifts(225/155) + 7 Box Jumps (24/20) *Step-ups are […]

    Read more 2018-02-21


    CrossFit Montgomery – CF Warm-up 500m Row 2 Round 5 Pull-ups; 10 Push-ups; 15 Squats 250m Row 5 Plank Lunge w/Reach (ea side) 7 Inch Worms :30 Samson Stretch Primer EMOM x10 1 Power Clean + Hang Squat Clean Start @~50% A: Metcon (Time) 3 Rounds for Time500 Meter Row 21 Hang Power Cleans (115/80) […]

    Read more 2018-02-20
  • 2018-02-19

    CrossFit Montgomery – CF Warm-up 3:00 Row 1 Round 5 Pull-ups; 10 Push-ups; 15 Overhead Squats 2:00 Row 6 Plank Lunge w/Reach :30 Samson Stretch 1:00 Row w/Empty Barbell 5 Good Mornings 5 Back Squats 5 Behind the Neck Strict Press 5 Overhead Squats Primer Every 90 seconds x 6 3 Position Power Snatch (Hip; […]

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    CrossFit Montgomery – CF Warm-up 3 Rounds 30 Singles or Double Unders 3 Strict Pull-ups 5 Squat Thrusts 7 Wall Squats 9 Wall Ball Squat Cleans A: Metcon (Time) 5 Rounds50 Double Unders 15 Burpee Box Jump Overs (24/20) 5 Squat Cleans (135/95) Finisher Calf Mobility

    Read more 2018-02-16
  • 2018-02-15

    CrossFit Montgomery – CF Warm-up 500m Row 2 Rounds 4 Squat thrusts 4 Plank Lunge w/Reach 8 Kip-Swings 8 KB Swings 12 Sit-ups 12 Overhead Squats w/PVC A: Metcon (AMRAP – Rounds and Reps) AMRAP 1820 Push Jerks (135/95) 20 Box Jumps (24/20) 20 Toes-to-Bar 20/15 Cal Row Finisher 10 Min Recovery Row or Bike

    Read more 2018-02-15


    CrossFit Montgomery – CF Warm-up 500m Row 7 Plank Lunge w/ Reach 7 Walkouts 7 Air Squats w/ a Plate Row 250 Meters 5 Plank Lunge w/ Reach 5 Walkouts 5 Air Squats w/ a Plate A: Metcon (Weight) EMOM x10 @72% 1RM Front SquatOdd – 3 Front Squats Even – 6 Back Squats B: […]

    Read more 2018-02-14
  • 2018-02-13

    CrossFit Montgomery – CF Warm-up 500m Row 15-12-9 Abmat Sit-ups Banded Good Mornings Next 250m Row 7 Inch Worms Then 1 Round 5 Power Clean w/Empty Barbell 5 Push-ups Followed by 1 Round 5 Power Cleans (medium – light load) 5 Barbell Facing Burpees (slow) Build to working weight A: Metcon (Time) 5 Rounds10 Power […]

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    CrossFit Montgomery – CF Warm-up 500m Row 2 Rounds 3 Push-ups 5 Wall Squats 7 Sit-ups 9 Overhead Squats w/PVC A: Metcon (Weight) EMOM x5Overhead Squat and Snatch Balance 1 Pausing Overhead Squat (2 second pause) 1 Snatch Balance B: Metcon (Weight) EMOM x6Squat Snatch (3-3-2-2-1-1) *start @65% and build C: Metcon (Time) 21-15-9Squat Snatch […]

    Read more 2018-02-12