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

  • 2018-06-19

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 500m row PVC Pipe (pass through, twists, good mornings, pole stretch) 3-5 wall walks Gymnastics EMOM x8 3-5 HSPU (kipping or strict) A: Metcon (3 Rounds for reps) AMRAP 4 x3AMRAP 4 Row 300m 10 Burpees over Rower 10 Overhead Squats (75/55) Rx+ (95/65) Rest 4:00 AMRAP […]

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    2018-06-18

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m run Lunge w/ reach across the gym Burpee broad jump back 27 squat warm-up Burgener Warm-up A: Clean (EMOM x8 ) 2 TnG Squat Cleans *start at 55% of 1RM and build each round B: Metcon (AMRAP – Rounds and Reps) AMRAP 9100m Run 6 Pull-ups […]

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  • 2018-06-15

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m Run 25’ Stiff legged bear crawl 25’ Inchworms 25’ Plank Lunge 25’ Spiderman Burgener Warm-up Clean Complex (1 Rep) EMOM x 7Clean Pull+High Hang Squat Clean+Hang Squat Clean B: Metcon (Time) 3 Rounds75 Double Unders 50 Air Squats 25 Deadlifts (185/125)

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    2018-06-14

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 Rounds 1:00 Row or Bike 5 Kip Swings 10 Push-ups 15 Air Squats Mobility Couch Stretch Ankle Calves Skill 10 min Ring Muscle Ups Practice or AMRAP 1:30 – Ring Muscle-Ups Rest 1:00 AMRAP 1:00 – Ring Muscle-Ups Rest :30s AMRAP :30s – Ring Muscle-Ups Accessory […]

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  • 2018-06-13

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m Run 3 Rounds 10 Plank Lunges w/reach 10 Hollow Rocks 5 Wall Squats A: Front Squat (Heavy 1 RM) 12 Minutes to build heavy 1 Rep for the day B: Metcon (Weight) EMOM x 12 (6 Rounds)Even Minutes – 5 thrusters Odd Minutes – 120m Run […]

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    2018-06-12

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 500m Row 25’ Stiff legged bear crawl 25’ Inchworms 25’ Plank Lunge 25’ Burpee broad jump Gymnastics Strict Handstand Push-ups Set 1 – 3 HSPU Set 2 – 5 HSPU Set 3 – 7 HSPU Set 4 – 5 HSPU Set 5 – 3 HSPU Complete 5 […]

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  • 2018-06-11

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 Rounds 200m Run 3 Kip Swings + 3 Strict Pull-ups 6 Push-ups 9 Wall Squats then 12 Plank Lunge w/reach (6 ea side) Burgener Warm-up A: Snatch (EMOM) EMOM x8 1 Squat Snatch (Build over the 8 Minutes) B: Isabel (Time) For Time: 30 Snatches, 135# […]

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    2018-06-08

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 3 Rounds 200m Run 8 Push-ups 8 Sit-ups 8 Wall-facing Overhead squats Burgener Warm-up A: Metcon (Time) 5 Rounds10 Power Snatches (95/65) 10 Box Jump Overs (24/20) Finisher 2 Sets 15 Dumbbell Push-ups :30 Barbell Overhead Hold 100m Double KB Front Rack Carry then 50 Band Pull-aparts

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  • 2018-06-07

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 Rounds 1:00 Row or Bike 5 Kip Swings 10 Push-ups 15 Air Squats Mobility Foam Roll Thoracic/Lats Foam Roll Quads/Adductors A: Metcon (Distance) DistanceFarmer’s Carry (70/53) Sled drag (bodyweight) Sled Push (1/2 bodyweight) *5 min at each station ** Distance measured in 50m increments

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    2018-06-06

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 3 Rounds 30 Single Unders 15 Good Mornings 15 Sit-ups 5 Scap retractions 5 Box Jumps Burgener Warm-up A: Clean Complex (Hang Squat Cleans + Push Jerks) EMOM x 61 – 8 Hang Squat Cleans + 3 Push Jerks 2 – 7 Hang Squat Cleans + 4 […]

    Read more 2018-06-06