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 400m Run 2 Rounds 4 Samson Stretches 8 Plank Lunges w/ R 12 Bootstrappers Burgener’s Warm-up A: Metcon (Time) 4 Rounds400m Run 21 Power Cleans (155/105)
CrossFit Montgomery – CF View Public Whiteboard Warm-up 3 Rounds 1:00 Row or Bike 5 Kip Swings 10 Push-ups 15 Air Squats Mobility Calves Couch Stretch Aerobic Conditioner Weighted Sprints 8x 100m (weighted vest, wallball or slam ball) Sets 1-4 weighted Sets 5-8 unweighted Rest 1:00 between efforts Skill Pistols
CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m Run 3 Rounds 10 Banded Good mornings 10 Sit-ups 10 Air Squats A: Deadlift (3 Rep Touch and Go) Take 15 min to find heavy 3 rep for the day B: Metcon (AMRAP – Reps) Tabata For LifeDeadlift (135/95) Push Jerk (135/95) Lateral Barbell Burpees *score […]
CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m Run 5-4-3-2-1- Plank Lunge w/ Reach Inchworms 2 Rounds 10 Hollow Rocks 10 Supermans Burgener Warm-up A: Pull-ups (Max Strict Pull-ups) B: Metcon (3 Rounds for reps) AMRAP 4 x 3AMRAP 4: 21 Hang Power Cleans (115/80) 21 Wallballs (20/14) 21 Calorie Row Rest 4:00 AMRAP […]
CrossFit Montgomery – CF Warm-up 3 Rounds 1:30 Row or Bike 5 Scap Retractions 5 Swings 5 Strict Pull-ups 10 Push-ups 15 Air Squats 15 Overhead Squats Burgener Warm-up A: Metcon (No Measure) Snatch ComplexEMOM x 9 Power Snatch + Overhead Squat + Squat Snatch B: Metcon (Time) Run Randy5 Rounds 400m Run 15 Power […]
CrossFit Montgomery – CF Metcon TRIPLE “3” (Time) 3000 METER ROW 300 DOUBLE UNDERS 3 MILE RUN (5K)
CrossFit Montgomery – CF Warm-up 2:00 Row/Run 10 Samson Stretch ea side 10 Lunges (5 ea side) 10 Plank Lunges w/Reach 5 Wall squats 5 PVC Overhead Squat Burgener’s Warm-up A: Metcon (AMRAP – Reps) 5 Rounds1:00 Calorie Row 1:00 Power Cleans (115/80) 1:00 Lateral Burpees over Bar 1:00 Rest
CrossFit Montgomery – CF Warm-up 3:00 Bike/Row/Run 2 Rounds 6 Plank Lunges 6 Bootstrappers 10 Overhead Squats Mobility Foam Roll Thoracic/Lats Foam Roll Quads/Adductors A: Front Squat (1 Rep) Work up to a heavy single0:00… 3 Reps @ 45% 1:00… 2 Reps @ 50% 2:00… 1 Reps @ 60% 3:00… 3 Reps @ 55% 4:00… […]
CrossFit Montgomery – CF Warm-up 600m Run 3 Rounds 3 Kip Swings + 3 Strict Pull-ups 5 Burpees 7 Wall Balls A: Push Press (1 Rep) 0:00… 5 Reps @ 50% last weeks 3-Rep PP 1:30… 4 Reps @ 60% last weeks 3-Rep PP 3:00… 3 Reps @ 70% last weeks 3-Rep PP 4:30… 3 […]
CrossFit Montgomery – CF Warm-up 400m Run 10 Plank Lunge/w Reach 200m Run 8 Walk outs 100m Run 6 Inchworms A: Metcon (Weight) Alt EMOM x 12 (6 Rounds)Odd Minutes – 3 Deadlifts (building in weight) Even Minutes – 3, 3″Deficit Kipping HSPU *Score Deadlift Weight B: Metcon (Time) 3 Rounds500m Row 12 Deadlifts (225/155) […]