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 L2 & L3 Open WOD CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap
CrossFit Montgomery – CF L2 & L3 Warm-up – 500m Row – 25m Inch Worm 2x: Warmup #2 (No Measure) – 5 Lunges (each) – 10 Situps – 15 Kettlebell Swings WOD A: Metcon (Weight) Five Rounds w/ 1:00 Rest – 5 Single Legged Deadlifts (each) – 20 Hollow Rocks B: Metcon (Weight) Five Rounds […]
CrossFit Montgomery – CF L2 & L3 Warm-up – 400m Run – 10 Plank Lunges – 10 Plank Samsons Band Pulls – 10 Front – 10 Overhead – 10 Behind – 10 Pass Through – 10 Press 3x: Warmup #1 (No Measure) – 5 Pullups – 10 Pushups – 15 Air Squats WOD Rest 2:00 […]
CrossFit Montgomery – CF L2 & L3 Warm-up Three Rounds – 100 Jump Rope – 10 Pushup – 10 Situps 2x: Olympic Warmup (Clean) (No Measure) – 5 Down and Up – 5 Shrugs – 5 High Elbows – 5 Muscle Cleans – 5 Front Squats – 5 Squat Drops – 5 Full Cleans Level […]
CrossFit Montgomery – CF L2 & L3 Warm-up – 25 Calories Rower – 25m Inch Worms – 25m High Kicks – 25m Fanny Kickers – 25m Burpee Broad Jumps 2x: Olympic Warmup (Snatch) (No Measure) – 5 Down and Ups – 5 Shrugs – 5 High Elbows – 5 Muscle Snatches – 5 Overhead Squats […]
CrossFit Montgomery – CF L2 & L3 Open WOD CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups
CrossFit Montgomery – CF L2 & L3 Warm-up – 400m Run PVC Pipe Warmup – 10 Pass Throughs – 10 Twists – 10 Good Mornings – 10 Pole Stretches 3x: Warmup #3 (No Measure) – 10 Overhead Squats – 10 Burpees Weightlifting A: Weighted Pull-ups (3/2/1/3/2/1/3/2/1 w/ 1:00 Rest) Finisher B: Metcon (Time) Five Rounds […]
CrossFit Montgomery – CF L2 & L3 Warm-up – 500m Rower Band Pulls – 10 Front – 10 Overhead – 10 Behind – 10 Pass Through – 10 Presses 1 to 5 Reps: – Pushup – Situp – Squat – Ring Row Weightlifting A: Bench Press (4/4/4/4/4/4) Finisher B: Metcon (Time) 21/18/15/12/9 Reps for Time: […]
CrossFit Montgomery – CF L2 & L3 Warm-up Two Rounds – 400m Row – 10 Inch Worms 2x: Warmup #2 (No Measure) – 5 Lunges (each) – 10 Situps – 15 Kettlebell Swings Skill 15:00 – Snatch Grip Deadlift – Hang Power Snatch – Snatch Balance *Keep it light and focus on position and technique. […]
CrossFit Montgomery – CF L2 & L3 Warm-up Two Rounds – 200m Run – 25m Lunges w/ Instep Stretch – 25m Burpee Broad Jump 2x: Warmup #1 (No Measure) – 5 Pullups – 10 Pushups – 15 Air Squats Weightlifting A: Front Squat (4/4/4/4/4/4 w/ 2:00 Rest) WOD B: Metcon (AMRAP – Rounds and Reps) […]