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


  • 2020-05-26

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Metcon (AMRAP – Reps) Reverse Tabata Back Squats: 8 Rounds: 10 seconds work/20 seconds rest: Rx – back squats at body weightAs tempting as it is to lose form and focus solely on speed, don’t do that. Focus instead on quality reps with minimal rest between […]

    Read more 2020-05-26


    CrossFit Montgomery – CF View Public Whiteboard Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about […]

    Read more 2020-05-25
  • 2020-05-22

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Aerobic Conditioner Little mo’ cardio before Murph on Monday The distance in this WoD is 3600m, or 400m further than what you’ll run in Murph. It is intended for you to complete all rounds, so scale the distance if needed. Push yourself during the run, and focus […]

    Read more 2020-05-22


    CrossFit Montgomery – CFM Remote View Public Whiteboard CFM Remote Metcon (Time) For time: 4 rounds — 400m run (.25 miles) 10 bicycle crunches (touch each knee 10 times) 10 jumping lunges (each leg) 50 ft bear crawl 10 squat jumps 10 v-ups

    Read more 2020-05-21
  • 2020-05-21

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Metcon (AMRAP – Reps) AMRAP 0:00 – 6:00 (54 reps) 15 – 9 – 3 thrusters (95/65) barbell burpees 6:00 – 12:00 (54 reps) 15-9-3 overhead squats (95/65) pull-ups 12:00 – 18:00 (18 reps) 9 clean and jerks at 135/95 6 clean and jerks at 165/115 […]

    Read more 2020-05-21


    CrossFit Montgomery – CFM Remote View Public Whiteboard CFM Remote Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP each round is: 10 kb/db or object swings 10 squats with weight (use same weight as previous movement and hold however you want) 10 flutter kicks each leg 10 bird dog push ups 10 mountain climbers (each […]

    Read more 2020-05-20
  • 2020-05-20

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Metcon (Time) For time: 200m row 7 snatches (95/65; 125/85) 9 t2b 9 box jump over (24/20) 400m row 7 snatches (115/80; 145/100) 12 t2b 12 box jump over (24/20) 600m row 7 snatches (135/95; 165/115) 15 t2b 15 box jump over (24/20) Weightlifting Push Press […]

    Read more 2020-05-20


    CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Clean Complex Alpha (12:00 to find a heavy single of the complex) One complex is: Clean pull, hang squat clean, squat clean & jerk Metcon Metcon (Time) For time: 75 wall balls 60/50 cal row 45 suit case crunches 30 back rack lunges (same weight as […]

    Read more 2020-05-19
  • 2020-05-18

    CrossFit Montgomery – CFM Remote View Public Whiteboard Metcon (Time) Home Half Murph 800m run 10 rounds of: –5 bent over object rows (each arm) –10 push ups –15 air squats 800m run Rx+ wear a vest or backpack

    Read more 2020-05-18


    CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Half Murph (Time) 800m Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 800m Run Rx – no vest Rx+- vest *think of this as training/prep for Murph. *can do 10 rounds of Cindy, or do the reps straight through

    Read more 2020-05-18