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


  • 2018-11-16

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 200m run PVC shoulder sequence lacrosse ball around shoulder blades 200m run 27 squat warm-up Weightlifting Overhead Squat (18:00 to find 1 rep max) Finisher Each round is 2:00 of work, with :30 of rest. Metcon (6 Rounds for reps) Each round is 2:00, followed by :30 […]

    Read more 2018-11-16


    CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Erika’s Partner WOD (Time) For time, split reps as needed10 Bar MUs 20 OH Barbell lunges (95/65) 30 Push-ups 40 Box Jumps (24/20) 50 Deadlifts (225/185) 40 Box Jumps (24/20) 30 Push-ups 20 OH Barbell lunges (95/65) 10 Bar MUs scale – 2:1 C2B Pull-ups, then […]

    Read more 2018-11-15
  • 2018-11-14

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 rounds: 250m row 5 lunges 10 kettle bell swings 15 sit ups 20 double unders Skill 10:00 double under skill work Metcon Metcon (Time) For Timebuy in: 1000m row 4 rounds: -60 dus -30 kettle bell swings (24/20) -15 burpees cash out: 1000m row

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    CrossFit Montgomery – CF View Public Whiteboard Warm-up Check the board Weightlifting 20 Minutes to find 1RM Snatch Snatch (1RM) Metcon Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 1 Wall Ball 2 Pull-ups 3 Push-ups 4 Wall Balls 5 Pull-ups 6 Push-ups 7 Wall Balls 8 Pull-ups 9 Push-ups Score is highest number you […]

    Read more 2018-11-13
  • Armistice

    CrossFit Montgomery – CF CrossFit Montgomery thanks all Veterans past, present, and future for their service performed and the sacrifices made. View Public Whiteboard Warm-up Check Board for warm-up Metcon Armistice (AMRAP – Reps) Ladder – 9:00 – 100m Run – 11 Situps – 11 Air Squats – 100m Run – 22 Situps – 22 […]

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    CrossFit Montgomery – CF View Public Whiteboard Warm-up 200m run 1 round cindy 200m run 5 lunges each leg 10 kb swings 15 sit-ups banded shoulder stretch on the rig Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a […]

    Read more 2018-11-09
  • 2018-11-08

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 6:00 bike/row/ski erg combo 15 hollow rocks 5 double kb presses 5 kip swings 5 scap pulls banded sequence Underground Strength Metcon (Weight) Underground Strength4 rounds: -*25m farmers carry -*50m offset front rack/oh carry, alternate at 25m -50m sled push (1.5x-2x body weight) don’t go so heavy […]

    Read more 2018-11-08


    CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m run across the gym/back lunge with reach/high kick side to side lunge/bear crawl high knees/fanny kicks 2 rounds: 7-10 push ups 7-10 ring rows Weightlifting Bench Press (20:00 to find a 1 rep max) Finisher rest 4:00 between Metcon A and B Metcon (AMRAP – Rounds […]

    Read more 2018-11-07
  • 2018-11-06

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 rounds 200m run 5 lunge with reach each leg 10 kb swings 15 hollow rocks then, 2 rounds: 5 kip swings 5 scap pulls 5 ring rows then, Banded Shoulder Sequence Skill 10:00 HSPU If you already have HSPU, you can treat this as a strength […]

    Read more 2018-11-06


    CrossFit Montgomery – CF View Public Whiteboard Warm-up on the board Weightlifting Power Clean (1 Rep Power Clean) 20:00 to find 1 rep power clean Finisher Metcon (AMRAP – Rounds and Reps) 9:00 AMRAPAscending ladder: 1 wall ball (20/14) 1 pull up 1 push up 2 wall balls 2 pull ups 2 push ups 3,3,3…4,4,4… […]

    Read more 2018-11-05