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


  • 2018-08-15

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m run 2 rounds: 5 scap pulls 5 kip swings 10 kb swings 10 lunges with reach burgerners warm-up, snatch Weightlifting 5/5/5/5/5 strict press Shoulder Press (5/5/5/5/5) start at 50% and increase as possible not necessarily going for a 5 rep pr, just building strength Finisher Metcon […]

    Read more 2018-08-15


    CrossFit Montgomery – CF View Public Whiteboard Warm-up Any order: -Bike 2:00 -Row 2:00 -Run 2:00 Then: -25m lunge w/ reach -25m high kick -25m side to side lunge -25m high knees -25m butt kicks Then: Any order- -Bike 2:00 -Row 2:00 -Run 2:00 Aerobic Conditioner Metcon (Time) For time*Run 600m Rest is the time […]

    Read more 2018-08-14
  • 2018-08-13

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 rounds -200m run -5 pull-ups -10 push-ups -15 air squats PVC Sequence 27 squat warm-up Weightlifting Front Squat (Wave Squats) 0:00-2:00 6 at 50% of 1 rep 2:00-4:00 4 at 55% 4:00-6:00 2 at 60% 6:00-8:00 6 at 55% 8:00-10:00 4 at 60% 10:00-12:00 2 at […]

    Read more 2018-08-13


    CrossFit Montgomery – CF gut check View Public Whiteboard Warm-up 1 Rounds 200m run 5 burpees 5 broad jumps 5 lunge w/ reach 5 inch worm then, 2 reps of each movement from the workout with an empty bar 2 reps of each movement from the workout with 75% of weight you’re using 2 reps […]

    Read more 2018-08-10
  • 2018-08-09

    CrossFit Montgomery – CF Underground Strength View Public Whiteboard Warm-up 3:00 bike 3:00 row 3:00 run —any order —banded shoulder stretch on rig —-knee down/palm up —-back against the pole, palm facing pole —-blade of hand against pole, palm up —-each side 1 min Underground Strength score is heaviest combined round of TGUs, Double OH […]

    Read more 2018-08-09


    CrossFit Montgomery – CF View Public Whiteboard Warm-up 5 minutes on bike Band sequence -front pull -back pull -over head pull -stand in band and press Wrist stretch Foam roll thoracic and lats 2 minutes each location Weightlifting Bench Press (5/5/5/5/5) start at 50% of 1 rep if known Finisher Rest 4:00 between metcons Metcon […]

    Read more 2018-08-08
  • 2018-08-07

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 rounds: 100m run 25m high kicks 25m side to side lunge 25m walking samson stretch 25m butt kicks 25m high knees then: couch stretch, 2 minutes each position, each side calf mobility: roll on foam roller or barbell for 2 minutes each side Metcon Metcon (Time) […]

    Read more 2018-08-07


    CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Back Squat (3 sets of 8/6/4) 8 – 50% 6 – 55% 4 – 60% 8 – 55% 6 – 60% 4 – 65% 8 – 60% 6 – 65% 4 – 70% Finisher Metcon (AMRAP – Reps) 12:00 EMOMPull-ups: 1, 4, 7, 10 (Rx+ C2B) […]

    Read more 2018-08-06
  • 2018-08-03

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 600m run 2 Rounds: -5 hand release push-ups -10 kb swings -15 lunges total Weightlifting Push Press (5/5/5/5/5) start at 50-55% of 1 rep max. build as possible. Finisher Metcon (Time) For time:800m run 40 weighted sit-ups (med ball 20/14) 600m run 30 wall balls (20/14) 400m […]

    Read more 2018-08-03


    CrossFit Montgomery – CF View Public Whiteboard Warm-up 5-7 minutes combination of bike, row, run (athletes choice) 25m: -high kicks, side to side lunge, high knees, butt kicks -w/ bar: –5 straight leg deadlifts, 5 floor sweeps, 5 strict press, 5 elbow rotations, 5 behind the neck strict press, 5 front squats, 5 back squats […]

    Read more 2108-08-02