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 View Public Whiteboard
Announcements WE ARE OPEN FOR BUSINESS We sincerely apologize for the inconvenience this has caused. Our 4:30pm and 5:30pm classes are back on! Make sure to preorder a tshirt so you can get your new CFM gear as quickly as possible! Also, the final Friday Night Lights of the year is tomorrow! CrossFit Montgomery – […]
CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Power Clean (1.1.1) E2M0M 6 Rounds 1 rep 10 second pause 1 rep 10 second pause 1 rep Aerobic Conditioner This is a 21 minute EMOM. Work rounds 1 – 10 Rest round 11 Work rounds 12 -21 A: Metcon (AMRAP – Reps) Rounds 1 – […]
CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Split Jerk (3/3/3/3/3) Finisher Metcon (3 Rounds for reps) 3, 5:00 AMRAPs, 90 second rest in betweenAMRAP 1) *5 ring dips 10 air squats AMRAP 2) 5 thrusters (rx 75/55; rx+ 105/75) 10 push ups AMRAP 3) 5 T2B 10 Russian KB (32kg/20kg) *scale: banded ring […]
CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Back Squat (5/5/5/5/5) Finisher Metcon (AMRAP – Rounds and Reps) 18:00 AMRAP200m run 9 wall balls 6 c2b pullups 3 power cleans (RX 135/95; RX+ 185/130)
Announcements Friday night lights tonight! Gym opens at 4:15 and we’ll run heats until everyone has done the open! We’ll provide the food! CrossFit Montgomery – CF View Public Whiteboard Metcon CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing […]
CrossFit Montgomery – CF View Public Whiteboard Warm-up Skill 15:00 Bar Muscle Up I know it’s coming… Recovery Steady pace. Can treat as a WOD if you need to, or active recovery. Metcon (AMRAP – Reps) 20:00 rotating EMOMRotate through: Ring rows Russian KB swing Plank hold Air squats Foam roll/stretch If recovery work for […]
CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Clean Pull, Squat Clean; Hang Clean Pull, Squat Clean Complex (E2MOM ) Every 2 minutes complete the following: 1 clean pull from the floor (floor through triple extension) 1 squat clean 10 second pause 1 clean pull from the hang position (from hang through triple extension) […]
CrossFit Montgomery – CF View Public Whiteboard Warm-up on the board Weightlifting Tempo Shoulder Press (2/2/2/2/2) X131 explode up 1 second pause at the top 3 seconds down 1 second pause in the front rack Finisher Metcon (4 Rounds for reps) Four, 4:00 AMRAPS, 1:30 minute rest in betweenAMRAP 1) 3 Toes 2 Bar 5 […]