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.
"Before I came to Crossfit Montgomery, all I did was run. I was running 5 mi every day and up to 10 on the weekends. When I came to Crossfit Montgomery I was out of shape and on medication for high blood pressure and high cholesterol. I knew I had to do something.So I joined Crossfit Montgomery. You guys worked with me so I could get stronger and more fit. I never thought I could lift the weight I do now. I am also off the high blood pressure and high cholesterol meds. I know I still have a lot of work to do, but today I feel healthier, happier, and more full of energy than I have in a very long time. Thank you guys for helping me get healthy again."
"I’m one of those people with a lot of confidence in my head that never really showed through in any sort of athletic performance. I worked out for years but never really ran that far or lifted that much; never did a pullup or a real pushup.After one year of CrossFit with the awesome people at CrossFit Montgomery, I can finally say to myself that I have real confidence in my ability to work hard, run faster and endure what I thought I could not. I can now lift more weight, more efficiently and do the movements that are essential to keeping my body strong and young. Thank you CrossFit!"
"I’m a former college athlete and I was pretty complacent in my workout routine, and looking for a challenge. I really found it. The great thing about CrossFit Montgomery is that no matter what fitness level you are, you will be challenged. Everyone will feel comfortable.I have belonged to a number of gyms over the years, and CrossFit Montgomery is something special. It is a well-run gym that has a small town community feel to it. I doubt that I’ll ever find better people and a better gym."
CrossFit Montgomery – CF View Public Whiteboard Warm-up on board part of warm up will be practicing the movements Weightlifting
Announcements Nutrition Challenge WoD and Breakfast this Saturday! WoD at 9:00am, breakfast to follow! CrossFit Montgomery – CF View Public Whiteboard Warm-up on the board *notes in general for today – we will have to be efficient in moving through today’s WOD to stay in an hour. Weightlifting 15:00 Split Jerk (5/5/3/3/3/1/1/1) if you think […]
Announcements Nutrition Challenge WoD and Breakfast this Saturday! WoD at 9:00am, breakfast to follow! CrossFit Montgomery – CF View Public Whiteboard Warm-up on board Skill 10:00 Bar Muscle Up Underground Strength Metcon (Weight) 5 Rounds50m sled push (25m high/25m low) *8 bent over rows (either single arm with kb, or bent over barbell row) *8 […]
CrossFit Montgomery – CF View Public Whiteboard Warm-up on the board Weightlifting Clean Complex 7:00 EMOM – clean complex: – clean pull, high hang clean, hang squat clean Finisher Metcon (Time) 5 Rounds for Time15/12 Cal Row 10 OH Lunges (total) (45#/25#) 5 Deadlifts (rx: 255/185; 295/210) :30 second rest Accessory Option A) 3 Rounds: […]
CrossFit Montgomery – CF View Public Whiteboard Warm-up On the board Weightlifting Bench Press (5/5/3/3/3/1/1/1) 18:00 Finisher Metcon (4 Rounds for reps) 4, 4:00 AMRAPs with 1:00 rest in betweenAMRAP 1) -7 KB russian swings (32/20kg) -7 situps AMRAP 2) -7 situps -7 burpees AMRAP 3) -7 burpees -7 pullups AMRAP 4) -7 pullups -7 […]
CrossFit Montgomery – CF View Public Whiteboard Warm-up Brandon’s Choice Weightlifting Back Squat (2/2/2/2/2) 18:00 minutes Finisher Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP12 wall balls (20/14) 10 power cleans (RX: 95/65; RX+: 115/80) 8 T2B 200m run
CrossFit Montgomery – CF View Public Whiteboard Warm-up ken’s choice Gymnastics 8:00 EMOM (3-5 HSPU) EMOM 3-5 HSPU score is total reps Finisher Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under the time cap, use remaining […]
CrossFit Montgomery – CF View Public Whiteboard Warm-up on the board Weightlifting Deadlift (5/5/3/3/3/1/1/1; 20:00 ) This is not a true 1 rep, max day. More about moving some heavy weights with good form. Metcon A: Metcon (AMRAP – Reps) 5:00 AMRAPIn 5:00 First complete: 9 hang cleans 12 squat cleans 15 power cleans rx- […]
CrossFit Montgomery – CF View Public Whiteboard Warm-up coach’s choice Weightlifting Snatch Complex (pull, hang, power) -6:00 EMOM -Snatch Pull – Hang snatch -Power snatch Aerobic Conditioner Metcon (Time) For Time:-Row 1k run 800m -Row 800m run 600m -Row 600m run 400m -Row 400m run 200m -Row 200m run 100m *as Rx’d, you will row […]
CrossFit Montgomery – CF View Public Whiteboard Warm-up on board Weightlifting Push Press Push Press (5/5/3/3/3/1/1/1) not a true 1 rep day, just a day to get some heavy weight moving a little bit Metcon 4, 4:00 AMRAPs, 1:00 rest between rounds Metcon (4 Rounds for reps) 4:00 AMRAP, 1:00 rest between rounds, score reps […]