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 Metcon TRIPLE “3” (Time) 3000 METER ROW 300 DOUBLE UNDERS 3 MILE RUN (5K)
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 A: Metcon (AMRAP – Reps) 5 Rounds1:00 Calorie Row 1:00 Power Cleans (115/80) 1:00 Lateral Burpees over Bar 1:00 Rest
CrossFit Montgomery – CF Warm-up 3:00 Bike/Row/Run 2 Rounds 6 Plank Lunges 6 Bootstrappers 10 Overhead Squats Mobility Foam Roll Thoracic/Lats Foam Roll Quads/Adductors A: Front Squat (1 Rep) Work up to a heavy single0:00… 3 Reps @ 45% 1:00… 2 Reps @ 50% 2:00… 1 Reps @ 60% 3:00… 3 Reps @ 55% 4:00… […]
CrossFit Montgomery – CF Warm-up 600m Run 3 Rounds 3 Kip Swings + 3 Strict Pull-ups 5 Burpees 7 Wall Balls A: Push Press (1 Rep) 0:00… 5 Reps @ 50% last weeks 3-Rep PP 1:30… 4 Reps @ 60% last weeks 3-Rep PP 3:00… 3 Reps @ 70% last weeks 3-Rep PP 4:30… 3 […]
CrossFit Montgomery – CF Warm-up 400m Run 10 Plank Lunge/w Reach 200m Run 8 Walk outs 100m Run 6 Inchworms A: Metcon (Weight) Alt EMOM x 12 (6 Rounds)Odd Minutes – 3 Deadlifts (building in weight) Even Minutes – 3, 3″Deficit Kipping HSPU *Score Deadlift Weight B: Metcon (Time) 3 Rounds500m Row 12 Deadlifts (225/155) […]
CrossFit Montgomery – CF Warm-up 2 Rounds 100m Run 5 Strict Pull-ups 10 Push-ups 15 Air Squat then 15 Hollow Rocks 15 Supermans 10 Plank Lunge w/reach Primer 3 Sets 8 Suitcases Deadlifts 8 Double Kettlebell Front Rack Step-ups (4 ea leg) A: Back Squat (1 Rep) Squat Wave(Every 2 min) Wave #1 – 0:00… […]
CrossFit Montgomery – CF Warm-up Game A: Annie (Time) 50-40-30-20-10 Double-unders Sit-ups10 Minute Time Cap B: Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#10 Minute Time Cap C: Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups10 Minute Time Cap
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 A: Power Cleans and Jerks (3) Alt EMOM x 12Odd Minutes – 3 Power Cleans Even Minutes – 3 Jerks *Score only the Jerks B: […]
CrossFit Montgomery – CF Warm-up 200m Run 6 Plank Lunge w/reach 6 Russian Babymakers 200m Run 10 Pausing Overhead squats (PVC) 200m Run :30 Samson Stretch (ea side) Mobility Banded Shoulder Stretch Wrist Stretch Foam Roll Lats A: Front Squat (Alt Rep Scheme ) @ 60% of 1RMSet #1 (0:00) – 6 Front Squats + […]
CrossFit Montgomery – CF Warm-up 500m Row 3 Rounds 7 Behind the Neck Strict Press (empty barbell) 20 Alternating Hollow Rocks and Supermans 10 Seconds Wall-facing Handstand hold Weightlifting A: Push Press (5 sets of 3) Increase weight each set B: Overhead Squat (Sets of 3) 10:00 to Find Heavy Set of 3 Finisher 10:00 […]