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


  • 2018-10-16

    CrossFit Montgomery – CF View Public Whiteboard Weightlifting Warm-up 6:00 Bike/Row/Run combo 2 rounds of cindy in between rounds of cindy, foam roll quads 2:00 each leg Metcon (Weight) Underground Strength/Active Recovery 27:00 time cap4 Rounds: 8 Rear Leg Elevated Split Squats each leg (if Monday was tough, go light or even no weight; if […]

    Read more 2018-10-16


    CrossFit Montgomery – CF View Public Whiteboard Weightlifting Warm-up 2 rounds: 400m run 5 lunge w/reach each leg 10 kb swings 5 kip swings 5 scap pulls then :30 cossack squat each leg 1:00 couch stretch each leg (use running clock to know when to swap) Front Squat (5/3/1 wave squats) 5/3/1; 5/3/1; 5/3/1 0:00-2:00 […]

    Read more 2018-10-15
  • 2018-10-12

    CrossFit Montgomery – CF View Public Whiteboard Weightlifting Warm-up 400m run 2 rounds 5 inch worms 10 high kicks each leg 15 kettle bell swings then – burgener warm up, clean Power Clean (2/2/2/2/2) start around 65%-70% of 1 rep max, and work up as necessary. Finisher Metcon (Time) 3 Rounds: 600m Run 30 Power […]

    Read more 2018-10-12


    CrossFit Montgomery – CF View Public Whiteboard Underground Strength Warm-up 3:00 on each – bike, row, run any order 2 rounds: 5 downward dogs into cobra :30 second cobra on the rings :30 second cossack squat 5 scap pulls 5 kip swings 10 kb swings 10 sit ups Metcon (Weight) 5 rounds: 50m sled push […]

    Read more 2018-10-11
  • 2018-10-10

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 3 rounds 200m run 1:00 child’s pose with shoulder stretch :30 half split (each side) 1:00 downward dog to upward dog 5 pushups Weightlifting Bench Press (3/3/3/3/3) start around 65%-70% and increase as possible Finisher Metcon (3 Rounds for reps) 4:00 AMRAP -10 squat cleans (115/80) -3 […]

    Read more 2018-10-10


    CrossFit Montgomery – CF View Public Whiteboard Warm-up 4:00 bike (:30 sprint, :30 second easy) Then 2 rounds: 5 scap pulls 5 kips swings 5 strict pull-ups (switch grip for a challenge) :30 downward dog to :30 scorpion Gymnastics 10:00 muscle-up progressions/practice Metcon 4 rounds, decreasing distance and reps each round: 800-600-400-200m run 20-15-10-5 pull-ups […]

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

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Back Squat (5/3/1 wave sets, perform a set every 2:00) 5/3/1; 5/3/1; 5/3/1 0:00-2:00 – 5 @ 70% 2:00-4:00 – 3 @ 75% 4:00-6:00 – 1 @ 80% 0:00-2:00 – 5 @ 75% 2:00-4:00 – 3 @ 80% 4:00-6:00 – 1 @ 85% 0:00-2:00 – 5 […]

    Read more 2018-10-08


    CrossFit Montgomery – CF View Public Whiteboard Weightlifting Strict/Push/Split Jerk Combo (3/3/3/3; 2/2/2/2; 1/1/1/1) You’ll go through strict press, push press, split jerk score split jerk. if you think your strict press or push press might be a PR, add the performance through wodify. Finisher Metcon (Time) For Time: 15/12/9 2:00 rest 9/12/1515/12/9- front squats […]

    Read more 2018-10-05
  • 2018-10-04

    CrossFit Montgomery – CF View Public Whiteboard Gymnastics Metcon (AMRAP – Rounds) 10:00 EMOMOdd rounds: 30 double unders, Rx+50DUs Even rounds: 1 rope climbs, RX+ 2 rope climbs Must complete at least 6 rounds of RX+ for it to count If you do not complete the rounds in a minute, sit out a minute, and […]

    Read more 2018-10-04


    CrossFit Montgomery – CF View Public Whiteboard Weightlifting Warm-up 400m run 5 lunge w/reach (each leg) 10 kb swings 15 sit ups 25m high knees 25m fanny kickers 25m high kicks 25m burpee broad jumps Sumo Deadlift (3/3/3/3/3) Finisher Metcon (3 Rounds for reps) 4:00 AMRAPsAlternating Between 3 AMRAPs. Each AMRAP is 4:00, 2:00 rest […]

    Read more 2018-10-03