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


  • 2018-03-16

    CrossFit Montgomery – CF Warm-up 3 Rounds, at very low intensity: 1:00 Light Row 3 Walkouts 5 Empty Bar Good Mornings 5 Empty Bar Stiff-Legged Deadlifts 12 AbMat Sit-Ups Barbell at light load (about half of the working load of your “Diane” weight). Low intensity, 1 round: 3 Deadlifts, :10s HS Hold 3 Deadlifts, 1 […]

    Read more 2018-03-16


    CrossFit Montgomery – CF Mobility *Spend ~2:00 on each stretch Foam Roll – Thoracic Banded Shoulder Distraction Foam Roll – Quad and Adductors Couch Stretch Warm-up 500m Row 2 Rounds 4 Plank Lunge w/reach 8 Kettlebell Swings (53/35) 12 Squats :30 Samson Stretch (ea side) 500m Row 4 Push-ups 8 Overhead Squats 12 Abmat Sit-ups […]

    Read more 2018-03-15
  • 2018-03-14

    CrossFit Montgomery – CF Warm-up 3 Rounds :30 Single Unders 5 Push-ups 6 Plank Lunges w/reach 7 Squats then Burgener’s Warm-up Primer Every 90 seconds x 7 7 Barbell-Facing Burpees 3 Hang Power Cleans (Hang Power Cleans start at 50% of 1RM) A: Metcon (AMRAP – Rounds and Reps) AMRAP 93 Handstand Pushups 6 Pull-ups […]

    Read more 2018-03-14


    CrossFit Montgomery – CF Warm-up 500m Row 5-4-3-2-1 Inchworms Plank Lunge w/reach Wall Squats A: Deadlift (1 Rep) Heavy Single10:00 to build to a heavy single for the day B: Metcon (Time) 5 Rounds21/15 Cal Row 15 Wall Balls (20/14) 9 Deadlifts(205/135)

    Read more 2018-03-13
  • 2018-03-12

    CrossFit Montgomery – CF Warm-up 3:00 Bike or Row 3 Rounds 20 Double Unders 10 Sit-ups 8 Squats 6 Push-ups A: Metcon (Time) 3 Rounds30 Push Press (95/65) 20 Toes-to-Bar 30 Kettlebell Swings (53/35) 20 Box Jump Overs (24/20)

    Read more 2018-03-12


    CrossFit Montgomery – CF Warm-up 2:00 Light Row or Bike 2 Sets: 4 Spiderman and Reach each leg 8 Wall Squats :20s of Single-Unders 2:00 Medium Row or Bike 2 Sets: 3 Inchworms 6 Single Arm Dumbbell Deadlifts, each side :20s of Double-Unders 2 Complexes: 3 Scap Retractions 1-3 Strict Pull-Ups 3 Kip Swings Steadily […]

    Read more 2018-03-09
  • 2018-03-08

    CrossFit Montgomery – CF Mobility *Spend ~2:00 on each stretch Foam Roll – Thoracic Banded Shoulder Distraction Foam Roll – Quad and Adductors Couch Stretch Warm-up 3:00 Bike or Row 3 Rounds 6 Plank Lunge w/reach 9 Pass Thrus + 9 Overhead Squats 3:00 Bike or Row 3 Walkouts 6 Reverse Lunges 9 Sit-ups 2 […]

    Read more 2018-03-08


    CrossFit Montgomery – CF Warm-up 3 Rounds 6 Inchworms 9 Overhead Squats w/PVC 12 Sit-ups :20 Samson Stretch (ea side) then Burgener’s Warm-up A: Snatch Complex (1 Rep) Every 90 seconds x 81 Snatch Complex (Snatch Deadlift+2 Hang High Pulls+1 Hang Squat Snatch) *start @ ~45% build to a moderate-heavy weight B: Metcon (Calories) Alternating […]

    Read more 2018-03-07
  • 2018-03-06

    CrossFit Montgomery – CF Warm-up 3:00 Row 3 Rounds 12 Banded Good Mornings 10 Sit-ups 8 Squats 6 Push-ups A: Metcon (3 Rounds for reps) 3 RoundsAMRAP 5 Run 200m 12 Deadlifts(155/105) 6 Handstand Push-ups Rest 3:00 between rounds

    Read more 2018-03-06


    CrossFit Montgomery – CF Warm-up 10:00 Bike or Row Every 10 Cals, complete 20 Double Unders then Burgener’s Warm-up A: Metcon (3 Rounds for reps) 3 Rounds, Rotating3 Rounds, Rotating Minute 0-2 – 25/18 Cal Row Minute 2-4 – 10 Clean and Jerks (135/95) Minute 4-6 – 75 Double Unders *Score each round

    Read more 2018-03-05