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


  • 2019-04-23

    CrossFit Montgomery – CF View Public Whiteboard Warm-up WOD 18:00 Do A or B. If you do not have multiple, unbroken strict pull-ups, talk to the coach about doing pull-up negatives as described in Part B. All pull ups are strict. can used a mix grip. A: Weighted Pull-ups (5/5/5/3/3/3/1/1/1) strict weighted pull-ups score your […]

    Read more 2019-04-23


    CrossFit Montgomery – CF View Public Whiteboard Warm-up 250 row 5 ring rows 10 push ups 15 air squats 200m run lacrosse ball around shoulder blades (2:00 minutes total) pvc warm up 10 alternating Cossack squats each leg Weightlifting 15:00 Overhead Squat (3/3/3/3/3) Finisher Adderall (AMRAP – Reps) From 0:00-10:00: 1 mile Run Max Clean-and-Jerks […]

    Read more 2019-04-22
  • 2019-04-19

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″guys use a 24in box, ladies use a 20in Core Work no additional rest between tabatas Tabata Hollow Rocks (AMRAP – Reps) Tabata Hollow Rocks:20 work/:10 rest score is total reps Tabata […]

    Read more 2019-04-19


    CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Back Squat (3/3/3/3/3) 16:00 Finisher 400m Run/Rest, 24:00 AMRAP (Distance) 24:00 Running clockWith a running clock: 400m run rest half as long as the run takes you so if it takes you 2:00 to run 400m, you will rest 1:00. Do not shorten the rest in […]

    Read more 2019-04-18
  • 2019-04-17

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting 16:00 Shoulder Press (5/5/5/5/5) Metcon A: Metcon (AMRAP – Reps) 10:00 EMOM40 seconds of work, 20 seconds of rest Max Double Unders Aerobic Conditioner Calorie Test #1 (Calories) For Calories: – 1:00 Rower – 3:00 Rest – 1:00 Rower Calorie Test #2 (Calories) 3 rounds: :30 […]

    Read more 2019-04-17


    CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting double overhand grip. no alternating grip Deadlift (5/5/5/5/5) 18:00 minutes Finisher Metcon (AMRAP – Rounds and Reps) 18:00 AMRAP15 Hollow Rocks 12 Lunges (total) 9 Box jumps 6 Pull-ups 200m run

    Read more 2019-04-16
  • 2019-04-15

    CrossFit Montgomery – CF View Public Whiteboard Warm-up On the board + hip mobility Metcon Four, 5:00 AMRAPs with 2:30 rest in between A): Metcon (AMRAP – Rounds and Reps) 5:00 AMRAP6 Wall Balls (20/14) 6 T2B B: Metcon (AMRAP – Rounds and Reps) 5:00 AMRAP6 T2B 6 Push-ups C): Metcon (AMRAP – Rounds and […]

    Read more 2019-04-15


    CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesWherever you stopped in the previous 3:00 cycle, start there on the next one. So if you are 3 […]

    Read more 2019-04-12
  • 2019-04-11

    CrossFit Montgomery – CF View Public Whiteboard Warm-up :30 – :45 Gymnastics Bar Muscle-ups (6:00 EMOM) Do between 1-3 Bar muscle ups each round. Scale: First scale: Double C2B pull-ups and ring dips. Second scale: Double regular pull-ups and ring dips Third scale: Double ring rows and push-ups :50 – :56 Underground Strength :03 – […]

    Read more 2019-04-11


    CrossFit Montgomery – CF View Public Whiteboard Warm-up :30 – :45 Weightlifting Back Squat (5/5/5/5/5) 16:00 :47 – :03 Aerobic Conditioner Metcon (AMRAP – Rounds) 8 alternating roundsEach round is 2:30. Alternate between 400m run, and 500m row. If you don’t complete the work in the 2 minutes and 30 seconds, finish the work then, […]

    Read more 2019-04-10