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


  • 2019-08-21

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)From Mark Rippetoe way back in 2006: “The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts […]

    Read more 2019-08-21


    CrossFit Montgomery – CF View Public Whiteboard Warm-up Skill A: Rope Climb (6:00 EMOM) 1-3 Rope Climbs EMOM for 8 rounds. If you do not have rope climbs, you can take this time to work on the skill and/or do the scaled version of rope climbs. Metcon A: Metcon (Distance) For distance: 6:00 row for […]

    Read more 2019-08-20
  • 2019-08-09

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Metcon (Time) For Time: 10 – 1 wall balls 3 hang cleans (95/65;125/85) 1-10 burpees to a target 10 wall balls 3 hang cleans 1 burpees to a target 9 wall balls 3 hang cleans 2 burpees to a target . . . 1 wall ball […]

    Read more 2019-08-09


    CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon 30:00 Running clock Part A starts at 0:00 Part B starts at 12:00 Part C starts at 25:00 If you finish Part A or Part B before the next Part starts, you will rest until it’s start time. If you do not finish before the next […]

    Read more 2019-08-16
  • 2019-08-15

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Back Squat (10/10/10) try to work in the 60 – 80% range for your sets. can stay at the same weight, or go up. weight only counts if it is unbroken. if athlete rests more than 3 seconds during the set, it is no longer unbroken. […]

    Read more 2019-08-15


    CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Find a new 1 rep on power or squat cleans. Or, if you happen to find a new 1 rep for both, that’s fine too. But, I would encourage you to start with one in mind to mentally prepare yourself for it. 20:00 of work Power […]

    Read more 2019-08-14
  • 2019-08-13

    CrossFit Montgomery – CF View Public Whiteboard Warm-up General: 250m row 200m run 10 kb swings 10 sit ups 10 boot strappers 10 air squats pvc sequence specific: ankle warm-up – –for 1:00 alternate between calf raise/shin raise (rocking back on to heels) hold each position for 5 seconds. can use rig for support –with […]

    Read more 2019-08-13


    CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Overhead Squat (build to a heavy 3) 18:00 Metcon Metcon (AMRAP – Reps) 20:00 EMOMRounds 1,5,9,13,17: Toes 2 Bar Rounds 2,6,10,14,18: Calorie row Rounds 3,7,11,15,19: Hollow Rock Rounds 4,8,12,16,20: Rest

    Read more 2019-08-12
  • Partner For Time:

    CrossFit Montgomery – CF View Public Whiteboard

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    CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Barbell EMOM (AMRAP – Reps) It’s kinda like Linda, but an EMOM (and lighter)… Every 90 Seconds (60 second work/30 seconds transition and rest) 18 Rounds: Bench Press: Rx- 75% body weight; Rx+ – 100% body weight Deadlift: Rx – Body weight; Rx+ – 125% of […]

    Read more 2019-08-09