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


  • 2018-09-21

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 5 minutes bike/row/run 1 minute couch stretch each side 1 round: 5 kip pulls 5 kip swings 10 hollow rocks 10 supermans 10 lunge with reach (total) dumbbell shoulder stretch on bench barbell shoulder warm-up before starting the workout: do 1 rep of each movement, then 2 […]

    Read more 2018-09-21


    CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m run across the gym: high kicks side to side lunge high knees butt kicks :30 hollow hold pvc pipe sequence burgener warm up, snatch Weightlifting take 2-3 minutes to warm-up to starting weight, probably around 50%-60% of 1 rep Power Snatch (6 rounds E2MOM: 1.1.1) pause […]

    Read more 2018-09-20
  • 2018-09-19

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 5 mins combo of bike/row/run 1 round 10 lunge with reach total 10 lunges 10 kb swings 5 kip pulls 5 kip swings then: 15 hollow rocks, 15 barbell shoulder warmup Weightlifting Push Press (5/5/5/5/5) start at 55% Finisher Metcon (Time) 10 – 1, 1-101-10 wall balls […]

    Read more 2018-09-19


    CrossFit Montgomery – CF View Public Whiteboard Warm-up 600m last man sprints (run in a line, rotate through last person sprinting to the front) 2 rounds: 10 inch worm 10 cossack squat :30 second good morning with dumbbell on back :30 second dumbbell bench stretch Skill 10:00 Rope Climb Skill Underground Strength Metcon (Weight) 4 […]

    Read more 2018-09-18
  • 2018-09-17

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 200m run 1 round cindy 1 minute couch stretch each leg 15 hollow rocks 200m run 1 round cindy 10 lunge with reach 15 super mans 27 squat warm-up Weightlifting Back Squat (6/4/2 wave sets ) 0:00-2:00 6 @ 58% 2:00-4:00 4 @ 63% 4:00-6:00 2 @ […]

    Read more 2018-09-17


    CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m run 5 ring rows 10 lunges (total) 15 russian swings couch stretch, 1:00 each side 15 russian swings 10 lunges 5 ring rows burgener’s warm-up, clean Weightlifting Power Clean (1.1.1) 6 rounds E2MOM: complete 1.1.1 power cleans 10 second pause between cleans every round should be […]

    Read more 2018-09-14
  • 2018-09-13

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 rounds 200m run high kick down the gym lunge with reach back butt kick down high knees back 5 push-ups 10 kb swings 15 situps pvc sequence Metcon (Weight) 4 RoundsFocus on control and technique throughout the movements 25m sandbag bearcrawl (bear crawl while dragging sandbag) […]

    Read more 2018-09-13


    CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m run 1 round cindy banded sequence dumbbell bench stretch barbell shoulder warmup Weightlifting Shoulder Press (5/5/5/5/5 start at 55%) Weightlifting Finisher Metcon (AMRAP – Reps) 5 rounds for repsone round is 2:00 AMRAP; 1:00 rest in between each round each round will consist of: 10 burpees […]

    Read more 2018-09-12
  • 2018-09-11

    CrossFit Montgomery – CF View Public Whiteboard Warm-up movements on the board then, do 3 of each, 2 rounds building in weight each round box jump thruster c2b pullup power clean hspu kb swing toes to bar deadlift push jerk Metcon 9/11 Memorial WOD (Time) For Time: – 2977m Row – 11 Box Jumps (30″/24″) […]

    Read more 2018-09-11


    CrossFit Montgomery – CF View Public Whiteboard Warm-up 200m run 1 round cindy 1 minute couch stretch each leg 200m run 1 round cindy 2 minutes foam roll thoracic 27 squat warm-up Weightlifting Overhead Squat (Wave squats 6/4/2) 0:00-2:00 6 @ 55% 2:00-4:00 4 @ 60% 4:00-6:00 2 @ 65% 6:00-8:00 6 @ 60% 8:00-10:00 […]

    Read more 2018-09-10