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

  • 2018-07-16

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m run lunge w/reach across gym, high kick back 5 box jumps,5 kb swings, 5 push-ups Burgerner Warm-up, clean Weightlifting Squat Clean (5 sets of 1.1) start at 70% of 1 rep squat clean and increase as possible Aerobic Conditioner Metcon (Time) 20:00 time cap- 800m run […]

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    2018-07-03

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 5 Lunge w/ reach each leg 5 Samson stretch eah leg 5 kips wings 5 scap pulls 10-15 russian kbs PVC pipe sequence Burgerner’s Warm-up, Clean Weightlifting Clean Complex EMOM x 7Clean pull from the floor Hang clean Power clean Finisher Metcon (Time) For Time600m run 75 […]

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  • 2018-07-02

    CrossFit Montgomery – CF Underground Strength/ Active Recovery View Public Whiteboard Warm-up Across the gym: high kicks side to sid elunge high knees butt kicks lunge w/ reach Metcon (No Measure) Underground Strength/ No measureWork at at a pace/intensity level that makes sense for you today. 4 rounds: 50m sled push 10 tactical lunges each […]

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    2018-07-11

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 Rounds: 200m run 5 push-ups 10 lunges 15 kb swings Then: extra mobility with 4 minutes on foam roll in lats, and 4 minutes with lacrosse ball around shoulder Weightlifting Shoulder Press 15:00 to find a heavy 3 for the day Finisher Metcon (Time) 4 Rounds […]

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  • 2018-07-10

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Warm up: 500m row PVC Pipe warm-up 3 wall walks Skill 10:00 Bar Muscle Up work Gymnastics Same # of reps each round, if you miss your reps, sit out the next round. Metcon (5 Rounds for reps) 5:00 EMOM6-8 HSPU each round Finisher Metcon (Time) For […]

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    2018-07-09

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m run lunge w/reach across gym 5 box jumps,5 kb swings, 5 push-ups Burgerner Warm-up, clean Weightlifting Squat Snatch (5 sets of 1.1 ) start at 70% of 1 rep squat snatch and increase weight each round. each round should be a “working round” you only have […]

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  • 2018-07-06

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 rounds: 200m run, 2 rounds cindy Burgerner’s with snatch Weightlifting Snatch Complex (pull, hang, power) -6:00 EMOM -Snatch Pull – Hang snatch -Power snatch Finisher Nancy Ann (Time) 5 Rounds for Time: 400m run 15 OHS (95/65) 50/40/30/20/10 Double Unders Sit-upsSequence for each round: Run, OHS, […]

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    2018-07-05

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Across gym: High kicks, side to side lunges, high knees, butt kicks Weightlifting Deadlift (Sets of 3) 15:00 to build to a heavy 3 Finisher Metcon (Time) 5 Rounds for Time-250m row -200m run 1:00 rest

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  • 2018-07-04

    CrossFit Montgomery – CF Gym will open at 9:00 AM for the only class of the day View Public Whiteboard Warm-up Coach’s choice Metcon 1776 WOD (AMRAP – Rounds and Reps) AMRAP – 13:00 – 17 Wall Balls – 7 C2B Pullups – 6 Deadlifts

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    2018-0703

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m run PVC Pipe warm-up 3-5 wall walks Skill 10:00 Rope climb skill Gymnastics Metcon (6 Rounds for reps) 6:00 EMOM5-7 HSPU kipping or strict Finisher Metcon (Time) 6 Rounds for Time-7 Pull-ups -9 Hang cleans Rx: 115/80; Rx+ 135/95 -11 air squats *Rest 1 minute between […]

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