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


  • 2019-06-18

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting take a couple minutes between the two parts, but you should be warm and can start the power cleans with the final weight on the bar from your pause if you like. A: 3 Position Pause Power Clean (8:00 EMOM) pause below knee, above knee (hang) […]

    Read more 2019-06-18


    CrossFit Montgomery – CF View Public Whiteboard Warm-up Gymnastics Death By Strict Pullups (AMRAP – Rounds and Reps) EMOM Ladder – Strict PullupMax 15 rounds Metcon Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP400m run 50m farmers carry (24/16 kg each hand; (32/20kg for RX+) 50m bear crawl 25m lunge 25m burpee broad jump 50m […]

    Read more 2019-16-17
  • Katechlebell

    CrossFit Montgomery – CF View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 25 Minute Partner AMRAP Switch off as necessary unless denoted 20/12 Kg 100m run Each 40 Kettlebell Snatches total 24/16 Kg 40 KB Single Leg Deadlifts Single arm front rack carry 25m each arm, each partner Single arm farmer’s carry 25m […]

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    CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Klepto (Time) 4 Rounds for time of: 27 Box Jumps, 24″ 20 Burpees 11 Squat Cleans, 145#In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011To learn more about Klepto click hereU.S. Air Force Major David […]

    Read more 2019-06-14
  • 2019-06-13

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Skill HSPU Ladders – 7:00 (AMRAP – Reps) 7:00 EMOM Ladder – 1 Strict HSPU – 2 Strict HSPU – 3 Strict HSPU if you miss the reps in one minute, finish the reps then rest the remainder of the minute and pick up the ladder where […]

    Read more 2019-06-13


    CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Front Squat (5×5) 60% – 65% 16:00 Finisher 2:30 rest between metcons A: Metcon (AMRAP – Rounds and Reps) 5:00 AMRAP 5 pull ups 10 push ups 15 air squats B: Metcon (AMRAP – Rounds and Reps) 7:00 AMRAP 5 push press (95/65; 125/85) 10 lunges […]

    Read more 2019-06-12
  • 2019-06-11

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Shoulder Press (6×2) 85%-90% of 1 rep max Metcon (AMRAP – Rounds and Reps) 22:00 AMRAP1 round is: 400m run 15 suit case crunches 12 box jumps 9 over head squats (95/65; 135/95) 6 pull-ups

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    CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting 20:00 to find a 1 rep starting a new oly lift cycle. can do squat or power clean today Power Clean Squat Clean Finisher Metcon (Time) For time: Buy in: 50 DUs (3:1 singles) 18-15-12 cal row thrusters (95/65) Cash out: 50 DUs (3:1 singles)

    Read more 2019-06-10
  • 2019-05-24

    Announcements Workout in Shakespeare park has been postponed! We’ll have an announcement for another day in the park. Join us, instead, at the Boneyard for our regularly scheduled Saturday 9:00am WoD and Yoga at 10:30am! CrossFit Montgomery – CF View Public Whiteboard Warm-up Hero WoD Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups […]

    Read more 2019-05-24


    CrossFit Montgomery – CF View Public Whiteboard Warm-up Skill Choose A, B, or C A: Bar Muscle-ups (8:00 EMOM) 2-4 Bar MUs each minute B: Chest-To-Bar Pull-ups (8:00 EMOM) 3-5 C2Bs each minute C: Pull-ups (8:00 EMOM) 3-5 Strict* Pull-ups each minute Underground Strength 4 Rounds not for time. Metcon (Weight) 4 Rounds steady pace, […]

    Read more 2019-06-06