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

  • 2019-11-20

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 3:00 cardio warm up Then: 10 kb swings 10 sit ups 1:00 couch stretch each leg 10 kb swings 10 sit ups 1:00 couch stretch each leg 2:00 lacrosse ball around each shoulder blade PVC shoulder warm up Squat warm up with a plate Weightlifting 20:00 to […]

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    2019-11-19

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon do one or the other Boneyard Baseline (Time) For Time: – 50 Air Squats – 400m Run – 40 Situps – 400m Run – 30 Pushups – 400m Run – 20 Pullups – 400m Run – 10 Burpees Boneyard Baseline 2 (Time) For Time: – 800m […]

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  • 2019-11-18

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 200m run 10 lunges with reach 10 inch worms w/ push up 10 ring rows 250m row 10 kip swings 10 scap pulls 10 air squats 2 rounds: 10 kettle bell swings 10 sit ups Banded sequence Burgener warm up, snatch Weightlifting 20:00 to find a new […]

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    2019-11-15

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon A: Metcon (Time) 25:00 Time cap Part 1: 0:00 – 11:00 1 Mile Run (you can scale the distance to finish in 11:00, if you finish before 11:00, rest until 11:00) 11:00 – 17:00 Complete: 18 – 12 – 6 Thrusters (95/65; 125/85) Pull ups (if […]

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  • 2019-11-14

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Overhead Squat (4×2 @ 90% or more ) Metcon 2:00 rest between AMRAPs A: Metcon (AMRAP – Rounds and Reps) 6:00 AMRAP: 5 C2B 5 T2B 5 deadlifts @ bodyweight B: Metcon (AMRAP – Rounds and Reps) 6:00 AMRAP 5 box jumps (24/20) 5 box Dips […]

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    2019-11-13

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon 4:00 rest between Metcons. A: Metcon (AMRAP – Reps) 12:00 Rotating EMOM Station 1: Front Rack lunge (95/65; 115/80) Station 2: Push presses (same weight) Station 3: Bent-over row (same weight) B: Metcon (AMRAP – Reps) 12:00 Ascending Rotating EMOM Rounds 1, 3, 5, 7, 9: […]

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  • 2019-11-12

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Snatch Complex (8 rounds, every 90 seconds) Power Snatch + Overhead Squat + Squat Snatch1 rep = 1 time through the complex without letting go of the bar Metcon Metcon (Time) For time: Buy in: 30 cal row Then, 4 rounds: 20 Russian KB swings (32kg/24kg) […]

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    2019-11-11

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Back Squat (4×2) 90% or more. Take at least 90 seconds between lifts. Metcon Armistice (AMRAP – Reps) Ladder – 9:00 – 100m Run – 11 Situps – 11 Air Squats – 100m Run – 22 Situps – 22 Air Squats – 100m Run – 33 […]

    Read more 2019-11-11
  • 2019-11-08

    CrossFit Montgomery – CF View Public Whiteboard Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min. Crossfit Games Open 20.5 Masters Scaled (55+) (Time) For time, partitioned any way: 40 jumping chest-to-bar pull-ups 80-cal. […]

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    2019-11-07

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Skill It has to be coming this week… 15:00 bar muscle up work Active Recovery Metcon (AMRAP – Rounds) 20:00 at a steady pace 25m sled push 3-5 wall walks 5-7 pull-up negatives 5-7 perfect push ups 10 back extensions 10 pause air squats 15 cal row […]

    Read more 2019-11-07