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 1

    CrossFit Montgomery – CF View Public Whiteboard Warm-up Run 400m Then, Every :90 for 4:30 10 Burpees to 6″ Target 8 Cossack Squats In remaining time hold the bottom of an OHS with an empty bar Strength/Skill Every :30 for 4 Minutes 1 Pause Power Position Snatch Then, Every Minute for 4 Minutes 1 Above […]

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    WEEK 1, DAY 5

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 Rounds with a PVC pipe: 200m Row 10 PVC Good Mornings 10 PVC Snatch Balances Right into: 2 rounds with an empty bar: 200m Row 10 Back Rack Push Press 10 Overhead Squats Strength/Skill Every 2 Minutes for 14 Minutes (7 sets) Rounds 1-2: 3 Tall […]

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  • WEEK 1, DAY 4

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 1:00 Dragon Stretch, per side Then 20 Spiderman Lunges 200m Run 20 DB Snatch 200m Run 20 Goblet Lunges Strength/Skill Back Rack Lunge (3×12 AHAP (6 per leg)) Walk forward 6 steps, turn around ad walk back 6 steps. Take the bar from the rack. Conditioning Metcon […]

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    WEEK 1, DAY 3

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 20 Band Pull Aparts 2:00 Banded Glute Activation 15 Scap Pull Ups 1:30 Squat HOld 10 Gymnastic Kips 1:00 Row for Calories Conditioning Field of Screams (AMRAP – Rounds and Reps) AMRAP 19 Minutes 19/17 Calorie Row 17 Thrusters 100/70lbs 15 Toes to Bar

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  • WEEK 1, DAY 2

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 2 ROUNDS: 300m Run 8 Light DB Manmakers Skill Ring Dip Skill 3 sets: :02-:05 Ring Support Hold 2 sets: 2-3 Support Holds + Negatives 2 sets: 2-4 Ring Dips HSPU Skill 3-5 Negatives w/Tripod Focus 3 reps of Head, Butt, Knees 1 Set of 3-6 Kipping […]

    Read more WEEK 1, DAY 2

    WEEK 1, DAY 1

    CrossFit Montgomery – CF View Public Whiteboard Warm-up All with an empty bar: 10 Lateral Burpees over the bar 10 RDL’s 10 Lateral Burpees over the bar 10 Muscle Cleans 10 Lateral Burpees over the bar 10 Front Squats 10 Lateral Burpees over the bar 10 Tall Squat Cleans Strength/Skill Squat Clean (1 RM) High […]

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  • WEEK 7, DAY 5

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 3:00 of Glute Activation 30 Kettlebell taters 2:00 of Banded Ankle Mobility 30 Jump Squats 1:00 of a Front Squat Hold Strength/Skill Front Squat (1 RM) Conditioning Metcon (Time) For Time: Run 300m 30 Box Jump Overs (24/20″) 15 Sumo Deadlift High Pulls (115/75lbs) 15 Thrusters (115/75lbs)

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    WEEK 7, DAY 4

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 10 PVC Pass Throughs 15 Scap Push Ups 20/15 Caloerie Row 15 Empty Bar OHS 10 PVC Pass Throughs Then Warm Up to OHS weight for workout Conditioning WALK OF SHAME (AMRAP – Rounds and Reps) AMRAP 25 Minutes: 3 Wall Walks 5 Overhead Squats (155/105lbs) 15 […]

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  • WEEK 7, DAY 3

    CrossFit Montgomery – CF View Public Whiteboard Warm-up 3:00 of Barbell Yoga* Then 2 Rounds: 200m Row 8 Lateral Burpees over the rower 8 Empty Bar Hang Clusters *Barbell Yoga is moving an unloaded barbell through as many different movements and ranges of motion as possible Strength/Skill DHP: Complex: (1 RM) Deadlift Hang Power Clean […]

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    WEEK 7, DAY 2

    CrossFit Montgomery – CF View Public Whiteboard Warm-up A slow AMRAP for 8 minutes: 2 Inchworms 10 Russian KB Swings 10 Reverse Lunges 200m Run Strength/Skill GHD (10-30 GHD Sit Ups) Back Extensions Conditioning Metcon (Time) 5 Rounds: 16 DB Snatches (50/35lbs) 16 Lateral DB Burpees 8 DB Snatches (50/35lbs) 8 Lateral DB Burpees Rest […]

    Read more WEEK 7, DAY 2