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.

Weighlifting

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.

Gymnastics

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.

Monostructural

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.

Nutrition

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.

Mobility

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
Cody
Cody
David
David
Brandon
Brandon
Chris
Chris
Tom
Tom

Athlete Testimonials

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

Join our community today

Workouts

  • 2018-03-20

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Power Clean (1.1.1) E2M0M 6 Rounds 1 rep 10 second pause 1 rep 10 second pause 1 rep Aerobic Conditioner This is a 21 minute EMOM. Work rounds 1 – 10 Rest round 11 Work rounds 12 -21 A: Metcon (AMRAP – Reps) Rounds 1 – […]

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    2019-03-19

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Split Jerk (3/3/3/3/3) Finisher Metcon (3 Rounds for reps) 3, 5:00 AMRAPs, 90 second rest in betweenAMRAP 1) *5 ring dips 10 air squats AMRAP 2) 5 thrusters (rx 75/55; rx+ 105/75) 10 push ups AMRAP 3) 5 T2B 10 Russian KB (32kg/20kg) *scale: banded ring […]

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  • 2019-03-18

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Back Squat (5/5/5/5/5) Finisher Metcon (AMRAP – Rounds and Reps) 18:00 AMRAP200m run 9 wall balls 6 c2b pullups 3 power cleans (RX 135/95; RX+ 185/130)

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    2019-03-15

    Announcements Friday night lights tonight! Gym opens at 4:15 and we’ll run heats until everyone has done the open! We’ll provide the food! CrossFit Montgomery – CF View Public Whiteboard Metcon CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing […]

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  • 2019-03-14

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Skill 15:00 Bar Muscle Up I know it’s coming… Recovery Steady pace. Can treat as a WOD if you need to, or active recovery. Metcon (AMRAP – Reps) 20:00 rotating EMOMRotate through: Ring rows Russian KB swing Plank hold Air squats Foam roll/stretch If recovery work for […]

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    2019-03-13

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Clean Pull, Squat Clean; Hang Clean Pull, Squat Clean Complex (E2MOM ) Every 2 minutes complete the following: 1 clean pull from the floor (floor through triple extension) 1 squat clean 10 second pause 1 clean pull from the hang position (from hang through triple extension) […]

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  • 2019-03-12

    CrossFit Montgomery – CF View Public Whiteboard Warm-up on the board Weightlifting Tempo Shoulder Press (2/2/2/2/2) X131 explode up 1 second pause at the top 3 seconds down 1 second pause in the front rack Finisher Metcon (4 Rounds for reps) Four, 4:00 AMRAPS, 1:30 minute rest in betweenAMRAP 1) 3 Toes 2 Bar 5 […]

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    2019-03-11

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Tempo Front Squat (2/2/2/2/2) 4 seconds down 2 seconds at the bottom Explode up 2 seconds at the top Finisher Annie Goes Running (Time) 50 DUs 50 Sit Ups 500m run 40 DUs 40 Sit Ups 400m run 30 DUs 30 Sit Ups 300m run 20 […]

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  • FREAK Saturday

    CrossFit Montgomery – CF View Public Whiteboard Metcon FREAK (Time) Fran 21 Thrusters (95/65) (115/95–Rx+) 21 Pull-ups (Chest-to-Bar–Rx+) Eva 800m Run 30 OH KB Swings (24/16Kg) (32/20KG–Rx+) 30 Pull-ups (Chest-to-Bar–Rx+) Annie 50 Double-Unders 50 Sit-ups (45/25#–Rx+) Kelly 400m Run 30 Box Jumps (24/20″) (30/24″–Rx+) 30 Wall Balls (20/14#) (30/20#–Rx+) Clean and Jerk (1RM)

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    2019-03-08

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes Crossfit Games Open 19.3 Masters (55+) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 35b/20lb 50 dumbbell […]

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