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


  • 2109-09-20

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Hero WoD Artie (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats 5 pull-ups 10 thrusters, 95 lb.Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. […]

    Read more 2109-09-20


    CrossFit Montgomery – CF View Public Whiteboard Warm-up 3:00 Row 1 Round 5 Pull-ups; 10 Push-ups; 15 Overhead Squats (pvc) 2:00 Row 6 Plank Lunge w/Reach :30 Samson Stretch 1:00 Row w/Empty Barbell 5 Good Mornings 5 Back Squats 5 Behind the Neck Strict Press 5 Overhead Squats Weightlifting 3 Position Snatch E2MOM, 6 rounds, […]

    Read more 2019-09-18
  • 2019-09-18

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 250 row 200 run lunge with reach across the gym high kick back high knees fanny kickers side to side lunge bear crawl 200 run 250 row 2 rounds: 10 bunny hops 10 squat jumps 10 tuck jumps (dont hurt your knees) should be plenty warm for […]

    Read more 2019-09-18


    CrossFit Montgomery – CF View Public Whiteboard Warm-up 2:00 row/run/ski/bike combo 2 rounds: 10 kb swings 10 sit ups 10 cossack squats banded shoulder warm up with a barbell: 5 shoulder press 5 push press 5 front squat 5 back squat 5 barbell sweeps grab equipment and begin warming up for weights and doing a […]

    Read more 2019-09-17
  • 2019-09-16

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 250 row 200 run 10 boot strappers 10 lunge with reach 1 round of Cindy: 5 pull ups 10 push ups 15 air squats PVC Sequence weightlifting primer: With a barbell: 5 shoulder press 5 snatch balance 5 ohs with a 5 second pause in the bottom […]

    Read more 2019-09-16


    CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting 18:00 starting push press weight is finish shoulder press weight starting push jerk weight is finishing push press weight Shoulder Press (5/5/5) Push Press (3/3/3) Push Jerk (2/2/2) Finisher no rest between AMRAPs. only the reps after the run count towards your score in each AMRAP. […]

    Read more 2019-09-13
  • 2019-09-12

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting 18:00 Overhead Squat (5/5/5/5/5) Metcon Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 1 round = 200m run 15 wall balls 10 box jump overs 5 toes 2 bar50m = 1 rep on the round

    Read more 2019-09-12


    CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon 9/11 Memorial WOD (Time) For Time: – 2977m Row – 11 Box Jumps (30″/24″) – 11 Thrusters (125#/85#) – 11 Burpee C2B Pullups – 11 Power Cleans (175#/125#) – 11 Handstand Pushups – 11 Kettlebell Swings (32kg/24kg) – 11 Toes to Bar – 11 Deadlift (175#/120#) […]

    Read more 2019-09-11
  • 2109-09-10

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 12 – 15 minutes Dynamic/general warm-up: 100m run across gym/back: lunge with reach/high kicks 100m run across gym/back: high knees/fanny kicks 100m run across gym/back: bear crawl/burpee broad jump 100m run mobility: :30 each side shoulder stretch with band around the pull up bar, palm up lacrosse […]

    Read more 2109-09-10


    CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon 3:00 rest between Metcons A: Metcon (AMRAP – Rounds and Reps) 6:00 AMRAP: 3 Hang Cleans (75/55;115/85) 3 Thrusters (75/55;115/85) 3 Push Press (75/55;115/85) 30 Double Unders B: Metcon (Time) For time: 5 rounds – 30 Double Unders 3 Push Press (75/55;115/85) 3 Thrusters (75/55;115/85) 3 […]

    Read more 2091-09-09