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.

Weighlifting

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.

Gymnastics

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.

Monostructural

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.

Nutrition

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.

Mobility

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
Cody
Cody
David
David
Brandon
Brandon
Chris
Chris
Tom
Tom

Athlete Testimonials

Some of the many that have changed their lives by joining CrossFit Montgomery

Join our community today

Workouts

  • 2018-04-20

    CrossFit Montgomery – CF Warm-up 2:00 Row/Run 10 Samson Stretch ea side 10 Lunges (5 ea side) 10 Plank Lunges w/Reach 5 Wall squats 5 PVC Overhead Squat Burgener’s Warm-up Olympic Lifting (Clean Complex) Alternate Every :30 Seconds x 161 – 2 Power Cleans @60% 2 – 1 Power Clean + 1 Push Jerk + […]

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    2018-04-19

    CrossFit Montgomery – CF Warm-up 3:00 Bike/Row/Run 6 Plank Lunges 6 Bootstrappers 10 Overhead Squats 30 second Samson Stretch Mobility 2:00 Foam Roll Quads/Adductors 2:00 Foam Roll Thoracic and Lats Skill Bar Muscle Up A: Squats (3-1) 6 Front Squat, 1 Back Squat1 – 3 Front Squats @ 80% 2 – 1 Front Squat @ […]

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  • 2018-04-18

    CrossFit Montgomery – CF Warm-up 500m Row 2 Rounds 10 Sit-ups 10 Russian KB Swings 10 Push-ups 10 Banded Good Mornings Primer 3 Rounds 8 Kneeling Barbell Strict Presses 25m′ Single Arm Overhead Carry (each) A: Push Press (6) 4 sets, 6 repsRecord heaviest set of 6 for the day B: Metcon (Time) For Time21-15-9 […]

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    2018-04-17

    CrossFit Montgomery – CF Warm-up 3 Rounds 200m Run 5 Kip Swings 10 Push-ups 15 Sit-ups Gymnastics Minutes 0-4 Handstand Floater Practice Minutes 4-8 3 Strict Chest-to-Bar Pull-ups 3 Strict Handstand Push-ups Minutes 8-12 3 Inchworms 3 Strict Toes-to-Bar Metcon (AMRAP – Rounds and Reps) AMRAP 1512 Burpee Box Jump Overs (24/20) 9 Pull-ups 6 […]

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  • 2018-04-16

    CrossFit Montgomery – CF Warm-up Run 800m 2 Rounds 5 Scap retractions + 5 Strict Pull-ups 10 Russian KB Swings 10 Goblet Squats Primer 2 Rounds 8 Suitcase Deadlifts 8 Double KB Front Rack Step-ups (4 ea leg) A: Back Squat (5-3-1) WaveWave #1 Set #1 – 5 Back Squats @ 70% of 1RM Back […]

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    Team Sandbag 50

    CrossFit Montgomery – CF Metcon Metcon (AMRAP – Rounds and Reps) 200m Sandbag Run (50 reps for completion) 50 Sandbag Squats 50 Shoulder to Overhead 25m Sandbag Drag & Crawl (each athlete-50 reps) 50 Sandbag Cleans to shoulder 50 Sandbag Flutter Kicks (2 for 1)

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  • 2018-04-13

    CrossFit Montgomery – CF Warm-up 2:00 Row/Run 10 Samson Stretch ea side 10 Lunges (5 ea side) 10 Plank Lunges w/Reach 5 Wall squats 5 PVC Overhead Squat Burgener’s Warm-up B: Olympic Lifting (Power Snatch) 1 Rep @60% 1RMEvery :30 seconds x 12 Complete 1 Power Snatch A: Olympic Lifting (Power Clean) 1 Rep @60% […]

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    2018-04-12

    CrossFit Montgomery – CF Bring long socks or wear pants for the rope climbs! Warm-up 3:00 Bike/Row/Run 2 Rounds: 3 Scap Retraction + 3 Strict Pull-Ups 6 Walk outs 9 PVC Overhead Squats 12 Sit-Ups 20 second Samson Stretch each side Mobility 2:00 Couch Stretch 2:00 Banded Hamstring Stretch Skill Rope Climbs A: Metcon (Weight) […]

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  • 2018-04-11

    CrossFit Montgomery – CF Warm-up 500m Row 2 Rounds 10 Sit-ups 10 Russian KB Swings 10 Push-ups 10 Supermans Primer 3 Rounds 8 Kneeling Barbell Strict Presses 25m′ Single Arm Overhead Carry (each) A: Push Press (6) 4 sets, 6 repsRecord your heaviest set of 6 for the day B: Metcon (Weight) EMOM x 15Minute […]

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    2018-04-10

    CrossFit Montgomery – CF Warm-up 400m Run 10 Plank Lunge w/Reach 8 Strict Pull-ups 6 Inchworms 1 Round 200m Run 10 Push-ups 15 Sit-ups Gymnastics Minutes 0-4 6 Banded Strict Ring Muscle-ups 30 Double Unders Minutes 4-8 10 Deficit Push-ups 15 Sit-ups Minutes 8-12 7 Strict Pull-ups 20 Hollow Rocks A: Metcon (3 Rounds for […]

    Read more 2018-04-10