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
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

  • week 2 day 5

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Every 2:00 for 8:00 10 Box Step Ups 8 Jump Squats 6 Ring Rows 4 Barbell Good Mornings 2 Burpee Box Jump Overs Strength/Skill Muscle Up Skill session 3 Rounds 2 Kip Swings into 2 turn overs* Then, 4 Rounds 1-3 Muscle Ups** *Scaled athletes practice 5 […]

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    week 2 day 4

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m Run Then 4 Rounds* 7 RDLs 7 High Pulls (clean grip) 7 Tall Muscle Cleans 7 Power Position Power Cleans First 2 Rounds with an empty barbell, then begin adding weight Weightlifting Power Position Power Cleaning (5/5/5) 3×5 Power Position Power Clean LOW HANG POWER CLEAN […]

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  • week 2 day 4

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m Run Then 4 Rounds* 7 RDLs 7 High Pulls (clean grip) 7 Tall Muscle Cleans 7 Power Position Power Cleans First 2 Rounds with an empty barbell, then begin adding weight Weightlifting Power Position Power Cleaning (5/5/5) 3×5 Power Position Power Clean Conditioning Metcon (Distance) AMRAP […]

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    week 2 day 3

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 Rounds 200m Run 3 Inchworms 4 Vertical Leaps 5 Ring Rows 6 Spiderman Lunges Strength/Skill Metcon (AMRAP – Reps) AMRAP 4 Rounds 10 Hip Extensions into Max Duration Hold (1 minute cap) Rest as needed between Reps = total seconds in the hold Conditioning Metcon (AMRAP […]

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  • 2021-06-15

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Strength/Skill Sumo Deadlift (2 sets of 20) Conditioning Metcon (AMRAP – Rounds and Reps) Beach SZN AMRAP 15 Minutes 1:00 Max Rep Dumbbell Renegade Rows 1:00 Max Rep DB Skull Crusher 1:00 R. Leg BW Split Squats 1:00 L. Leg BW Split Squats

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    2021-06-15

    CrossFit Montgomery – CF View Public Whiteboard Warm-up

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  • week 2 day 1

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 800m Run or 1K Row Then 2 Rounds 6 Push Ups w/ a twist 8/5 Calorie AAB 10 Jumping Lunges Strength/Skill Bench Press (5/5/5/5/5) Conditioning Metcon (Time) For Time 21/12 AAB Calories 9 DB Push Presses 50/35s 15/10 AAB Calories 15 DB Push Presses 50/35s 9/8 AAB […]

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    week 1 day 4

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Alternating EMOM for 9 Minutes 1 – :45 Double Unders/Double Under Practice 2 – 5 Scap Push Ups, 5 Scap Pull Ups, 5 Kips 3 – :30 Pause OHS* *Start with the empty bar and add a small amount of weight each round Conditioning Metcon (AMRAP – […]

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  • week 1 day 3

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 2:00 per side, Smash Triceps 20 Leg Swings, per leg, Front to Back 20 Legs Swings, per leg, Side to Side Then AMRAP 6 Minutes 50m Shuttle (25m out and back) 10 russian kb swings Strength/Skill Power Position Power Clean 3×3 then, Hang Power Clean Above the […]

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    week 1 day 3

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 2:00 per side, Smash Triceps 20 Leg Swings, per leg, Front to Back 20 Legs Swings, per leg, Side to Side Then AMRAP 6 Minutes 50m Shuttle (25m out and back) 10 russian kb swings Strength/Skill Power Position Power Clean 3×3 then, Hang Power Clean Above the […]

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