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 3 Minutes for 9 Minutes 150/125m Row HARD 10 Scap Push Ups 10 Scap Pull Ups 20 Jumping Lunges In remaining time row slowly Metcon CFG Event 15 – Final (Time) Rx+: 600m Row 90 Chest to Bar Pull-ups 36 Ft. Back Rack walking lunges (155/115lbs) […]

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    WEEK 2, DAY 4

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m Run Then, 10 Inchworms with a push up on each rep Then, 12-9-6 – Kettlebell swings – Cossack Squats – Plank Transitions Then, HSPU Skill work and time to build to workout weight Metcon CFG Event 14 – Deadlift HSPU (Time) Rx+: 6-10-14 Deadlifts (350/220lbs) Deficit […]

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  • WEEK 2, DAY 3

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 2:00 Forearm Mash, per arm Then, 3 V-Ups 6 Box Step Overs (add one DB in later rounds) :10 Deadhang from Pull Up Bar Then, GHD prep/skill work Metcon CFG Event 13 – Carry (Distance) Rx+: 4 Rounds of: 15 GHD Sit Ups 6 Burpee DB Box […]

    Read more WEEK 2, DAY 3

    WEEK 2, DAY 2

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 2:00 Dragon Pose, per side Then, AMRAP 5 Minutes 10 Hang DB Snatches 10 Goblet Squats (progress to DB OHS after 1 or 2 rds) 20 Single Unders (switch to doubles after 1 round) Metcon CFG Event 11 – AMRAP (AMRAP – Rounds and Reps) Rx+: 17 […]

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  • WEEK 2, DAY 1

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 Rounds: 200m Run 10 Hollow Rocks 10 V-Ups Then, 2 Rounds: 10 Scap Pull Ups 10 Gymnastic Kips Then, Mash Calves Metcon CFG Event 10 – Run Toe to Bar (Time) Rx+: 30 toes-to-bar 1.5 Mile Run 25 toes-to-bar 1 Mile Run 20 toes-to-bar Run 164′ […]

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    WEEK 1, DAY 6

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon NASTY NANCY (Time) Rx+: 5 Rounds: – 500m Run – 15 OH Squats (145/100lbs) – 15 Bar Facing Burpees Rx:5 Rounds: – 500m Run – 15 OH Squats (100/70lbs) – 15 Bar Facing Burpees Scaled: 4 Rounds: – 500m Run – 15 OH Squats (65/55lbs) – […]

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  • WEEK 1, DAY 5

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 20 A-Frame Toe Touches 20 Spiderman Lunges Then, 2 rounds 10/7 AAB Sprint 8 Bar Facing Burpees Rest 2:00 between rounds Metcon A: Metcon (Time) CFG Event 8 – Handstand WalkRx+: Navigate the 150′ Handstand Walking Course Rx: 150′ Handstand Walk Scaled: 3 Rounds 10 Burpees 100′ […]

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    WEEK 1, DAY 4

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 2:00 Banded Front Rack Stretch Then, 2 Rounds: 100m Run 10 Russian KB Swings 20 Air Squats + 10 Empty Bar Front Squats Metcon A: CFG Event 6 – Clean Ladder (Time) Rx+: 5 Rounds for time of: 200m Run 1 Clean Women: 125 / 135 / […]

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  • WEEK 1, DAY 3

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Every 2 Minutes for 8 Minutes 40 Single Unders 6 S. Arm Devils Presses 10 Ring Rows or 6 Strict Pull Ups Metcon CFG Event 5 – Rope Carry (Time) Rx+: 4 Rounds for time: 4 Rope Climbs 500/400m Row 50′ Sandbag Bearhug Carry (150/100lbs) Rx: 4 […]

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    WEEK 1, DAY 2

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 20 PVC Pass Throughs 20 Shoulder Taps or :30 HS Hold Then, 3 Rounds: 200m Run 15 Wallballs Then, Build to Thruster workout weight Metcon CFG Event 4 – Wall Walk Thruster (Time) Rx+: For Time: 10-9-8-7-6-5-4-3-2-1 reps of: Wall walks Thrusters (135/100lbs) Rx: For Time: 10-9-8-7-6-5-4-3-2-1 […]

    Read more WEEK 1, DAY 2