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


  • 2020-07-06

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Primer 3-5 times through the 3 positions. this is the end of the warm-up and is used to reinforce the proper positions. Should be ready for the first set when you’re done with this part. 3 Position Pause Power Clean pause below knee, above knee (hang) and […]

    Read more 2020-07-06


    CrossFit Montgomery – CF View Public Whiteboard Warm-up Skill 15:00 Handstand and Handstand Walk Progression Progression 1: Nose-to-wall Handstand Holds – wall walk up the wall, then try to hold with just your nose and toes on/close to the wall Progression 2: Handstand Should Taps Progression 3: Hip Touches – like should taps, but touch […]

    Read more 2020-07-03
  • 2020-07-02

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Push Press (5/5/5/5/5) Metcon Metcon (AMRAP – Rounds and Reps) *15:00 AMRAP 5 power cleans (95/65; 135/95) 7 push ups 9 suit case crunches at 3:00, 6:00, 9:00 and 12:00 complete: -40 Double Unders (80 singles for scale)

    Read more 2020-07-02


    CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Metcon (Time) For time: 200m run 25 wall balls (20/14) 25 lunges, hold the ball over head (total) 25 air squats, hold the ball however you want 400m run 15 wall balls (20/14) 15 lunges, hold the ball over head (total) 15 air squats, hold the […]

    Read more 2020-07-01
  • 2020-06-30

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Skill 12:00 rope climb work Metcon Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP Each round is: 15/12 cal row 10 C2B Pull-ups 5 T2B Scale options: C2B -> Regular Pullups -> Banded Pull-ups -> Ring rows T2B -> Knee Raises -> Candle Sticks -> V-ups -> […]

    Read more 2020-06-30


    CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Tempo Front Squat (6/6/4/4/2/2/2) 31X1 3 down 1 at the bottom eXplode up 1 at the top Finisher Metcon (Time) For time: 15-10-5 Overhead Squat (95/65;135/95) Barbell burpees 7:00 Time cap Accessory spend remaining time after the wod on an accessory or mobility

    Read more 2020-06-29
  • 2020-06-26

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Clean Complex Foxtrot (6 rounds E2MOM) Every 2 minutes complete the following: 1 clean pull from high hang 1 clean pull from hang 1 hang power clean 10 second pause (can put the barbell down) 3 TnG power cleans Finisher 3:30 rest between part A and […]

    Read more 2020-06-26


    CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting 3:00 rest between A and B. 20:00 total for today’s weightlifting A: Back Squat (14:00 to find a heavy 1 rep for the day) Back Squat (EMOM for 3 rounds do 3 reps at 70% of part A) Metcon Desired stimulus: just stay moving for the […]

    Read more 2020-06-25
  • 2020-06-24

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Metcon (Time) For Time: 2 Rounds: 75 Double Unders 10 Clean and Jerk (165/125) Then: 800m run Then: 2 Rounds 75 Double Unders 10 Snatches (125/85)Weight should be challenging, but doable. Singles are fine. 2:1 singles to double unders Can scale the run down as well […]

    Read more 2020-06-24


    CrossFit Montgomery – CF View Public Whiteboard Warm-up Weightlifting Clean Grip Deadlift (5/5/5/5/5) Clean grip deadlift with pronated grip and performed as you would a first pull on a clean. Metcon Metcon (Time) 4 Rounds for Time: *5 slamball burpee box get overs (30/20#), (24/20in box) **10 slamball box step over (same slamball and box) […]

    Read more 2020-06-23