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


  • 2018-05-22

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m Run 5-4-3-2-1- Plank Lunge w/ Reach Inchworms 2 Rounds 10 Hollow Rocks 10 Supermans Burgener Warm-up A: Pull-ups (Max Strict Pull-ups) B: Metcon (3 Rounds for reps) AMRAP 4 x 3AMRAP 4: 21 Hang Power Cleans (115/80) 21 Wallballs (20/14) 21 Calorie Row Rest 4:00 AMRAP […]

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    CrossFit Montgomery – CF Warm-up 3 Rounds 1:30 Row or Bike 5 Scap Retractions 5 Swings 5 Strict Pull-ups 10 Push-ups 15 Air Squats 15 Overhead Squats Burgener Warm-up A: Metcon (No Measure) Snatch ComplexEMOM x 9 Power Snatch + Overhead Squat + Squat Snatch B: Metcon (Time) Run Randy5 Rounds 400m Run 15 Power […]

    Read more 2018-05-21
  • TRIPLE “3”

    CrossFit Montgomery – CF Metcon TRIPLE “3” (Time) 3000 METER ROW 300 DOUBLE UNDERS 3 MILE RUN (5K)

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    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

    Read more 2018-05-18
  • 2018-05-17

    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… […]

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    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 […]

    Read more 2018-05-16
  • 2018-05-15

    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) […]

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    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… […]

    Read more 2018-05-14
  • 2018-05-12

    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

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    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: […]

    Read more 2018-05-11