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


  • 2018-01-16

    CrossFit Montgomery – CF Warm-up 500m Row then 5-4-3 Walk outs Plank Lunge w/reach *20 sec Plank (elbows) after each round Primer E2MOM x5 Sets 2 Pausing Clean Pulls *work between 80-110% of 1RM Clean A: Metcon (AMRAP – Reps) Max Reps5 Rounds for Max Reps 1:00 – Row for Calories 1:00 – Power Cleans […]

    Read more 2018-01-16


    CrossFit Montgomery – CF Warm-up 500m Row then 2 Rounds 5 Push-ups 7 Situps 9 Banded Good Mornings 10 Air squats 20 secs Samson Stretch Primer EMOM x10:00 Snatch Complex 1 Snatch Grip Deadlift + 2 Hang Power Snatches + 1 Overhead Squat *Start w/ empty barbell and build to %50 of 1RM Snatch Metcon […]

    Read more 2018-10-15
  • 2018-01-12

    CrossFit Montgomery – CF Warm-up 3 Rounds 4 Squat thrusts 4 Plank Lunge w/Reach 12 Sit-ups 12 Cal Row or Bike 10 Wall Squats A: Metcon (AMRAP – Reps) Squat Clean ConditioningAMRAP 2:00 Squat Clean (135/80) Rest 2:00 AMRAP 2:00 Squat Clean (185/115) Rest 2:00 AMRAP 2:00 Squat Clean (225/145) B: Metcon (Time) For Time3 […]

    Read more 2018-01-12


    CrossFit Montgomery – CF Warm-up 3:00 Bike or Row 3 Rounds 3 Plank Lunge w/Reach (each side) 5 Strict Pull-ups 3 Inch Worms 5 Wall Squats Primer EMOM x 8:00 High Hang Pausing Snatch @ 50-70% of 1RM A: Metcon (Time) For Time10 Chest to Bar Pull-ups 100 Double Unders 20 Squat Snatches (115/80) 100 […]

    Read more 2018-01-11
  • 2018-01-10

    CrossFit Montgomery – CF Warm-up 15-12-9 Calorie Row 5 Wall Squats :30 sec Samson stretch A: Stamina Squat Alternating EMOM x12:00 (@60% Front Squat 1RM)Odd minutes – 3 Front Squats Even minutes – 6 Back Squats B: Metcon (AMRAP – Reps) 10m Shuttle Sprints3 Rounds 4 min on/4 min off 30/20 Cal Row 15 Burpees […]

    Read more 2018-01-10


    CrossFit Montgomery – CF Warm-up 300m Row then 3 Rounds 9 sit-ups 6 Push-ups 3 Strict Pull-ups then 300m Row A: Metcon (Time) For Time5 Rounds 5 Pull-ups 10 Push-ups 15 Air Squats Transition immediately into 3 Rounds 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) Transition to 1K Row Finisher […]

    Read more 2018-01-09
  • 2018-01-08

    CrossFit Montgomery – CF Warm-up 500m Row then 3 Rounds 5 Push-ups 7 Situps 9 Banded Good Mornings 10 Slow Air squats Primer EMOM x10 3 Position Power Snatch 1st Position – Knees 2nd Position – Hips 3rd Position – Receiving Position *Start at 35% and grow throughout the 10 minutes A: Metcon (AMRAP – […]

    Read more 2018-01-08


    CrossFit Montgomery – CF Warm-up Coach will lead the warmup. – 10 Inch Worms w/ Pushup EMOM Ladder: 1. 1 Burpee 2. 2 Heavy Russian Swings 3. 3 Ball Slams 4. 4 Squat Thrusts 5. 5 Pushups 6. 6 Situps 7. 7 Air Squats 8. 8 Mountain Climbers Note: – 1st minute: 1 burpee – […]

    Read more 2018-01-05
  • 2018-01-04

    CrossFit Montgomery – CF Warm-up PVC Pipe Warmup – 10 Pass Throughs – 10 Twists – 10 Good Mornings – 10 Pole Stretches – 10 Overhead Squats – 10 Inch Worm – 50m Skipping – 10 Plank Samsons – 50m Skipping – 10 Step Ups (each leg) – 50m Skipping Test A: Rear Leg Elevated […]

    Read more 2018-01-04


    CrossFit Montgomery – CF Warm-up Three Rounds – 1:00 Jump Rope – :30 Plank Lunges – :30 Samson Stretch – :30 Piriformis Stretch (right) – :30 Piriformis Stretch (left) Three Rounds – 5 Wall Ball – 5 Slam Ball – 5 High Box Jumps w/ Step Down Test A: Back Squat (1RM – 15:00) B: […]

    Read more 2018-01-03