Welcome Coach Joe!

We’d like to introduce our new coach, Joe D’Alessandro⁣

I started CrossFit back in 2012. I started with my father and fell in love with CrossFit that summer. I have been doing CrossFit since then.⁣

I have been coaching since 2013. I started coaching not too long after I started CrossFit. I knew my goal in life was to help people become happier and healthier than before. When I finished school I worked as a nutrition counselor and fitness instructor. I worked these two positions until the pandemic hit, that’s when I moved down to PA and started at CFMC.⁣

My Favorite movements are Cleans, snatches and many of the gymnastic movements.⁣

My least favorite movements are thrusters and anything that is more than 10 reps haha!⁣

My favorite benchmark is ⁣
“Dumbbell DT”⁣
5 RDS⁣
12 Deadlifts⁣
9 Hang Power Cleans⁣
6 Push Jerks⁣

My fun fact is my dream job is to co-host the show “Bizarre Foods with Andrew Zimmern.”⁣

Custom workout⁣
8 RDS⁣
1 Heavy C&J⁣
5 Pull Ups⁣
200m Run⁣

My biggest piece of advice to anyone starting or continuing CrossFit is to be open minded. CrossFit so great because we have the opportunity to change ourselves. CrossFit and the community that it comes with allows us to meet people that we may not have met in our everyday lives. We are able to do things that we couldn’t think we could do before. Trust the process and have fun! ⁣

January Athlete of the Month – 🏆 Mark Hammons!

When did you start CF?
January 2017⁣

What CF movements do you like?⁣
Cleans, jerks, dubs⁣

What CF movements do you dislike?⁣
Thrusters and squats for sure. ⁣

What sports or fitness things did you do before CF?⁣
I ran for a couple of years, but no other sports or fitness besides that.  ⁣

How did you find CF? ⁣
On New Years Eve I saw an ad on Facebook about participating in a 6 week transformation challenge.  Going into the new year I was overweight, out of shape, and wanted to lose a few pounds for my sister’s upcoming wedding.  I figured I could do anything for 6 weeks, and even told Kristin during my intake that I didn’t plan to staying after the challenge finished.  Ronca was my coach for the 6 weeks and I credit him for the reason I stayed.  Four years later, here we are! ⁣

What’s your favorite thing about CF?⁣
100% the friendships and sense of community. ⁣

What PRs or accomplishments are you most proud of?⁣
Not long after we came back from quarantine I hit a 200 pound C & J and also my first muscle up.  I also just broke my 200th beer in the Beer Club!⁣

What’s on your CF bucket list?⁣
Strict pull ups and handstand walks ⁣

What advice do you have for new (or experienced!) CrossFitters?⁣
For me, showing up is half the battle. A workout where you only put in 60% effort is still better than sitting home on the couch and eating chips.  For someone who’s new to CF, be sure not to compare yourself to others in class who are probably more experienced.  Keep track of your results and push yourself harder than you did the week before.  Then see the results.⁣

How Do I Get A Six Pack, FAST?

So the “dad bod” is all the rage right now.  But I have a sneaking suspicion that most men(and women) would rather have a 6-pack.  But where do we start? Well there is no magic pill, and just like major accomplishments that you work for in life, it will require dedication, and consistency. However, If you really set your mind to it, a 6-Pack could appear faster than you think.

Here is the no “BS” way to get a six pack:

Exercise 3-5 times per week – This includes, resistance training, and cardiovascular training.  Maintaining muscle mass allows your body to burn more calories naturally throughout the day to aid in the decrease of body fat.  Abs are muscles, and just like any other muscle if you work them they will grow and become more defined, but your body works as a unit so full body functional movements (squat, deadlift, pull-ups, presses, and rows) will have the greatest effect on your body composition.

Sleep 7-8 hours per night– Recovery may be one of the most important factors to decreasing weight, especially around the mid section.  When you’re sleep deprived your body is under a high stress state.  This leads to increased levels of cortisol which is a known to be a major contributor to belly fat. Aim for 7-8 hours per day consistently to maximize the benefits.

Eat real food and not too much– High Protein, low sugar diet with plenty of leafy greens to aid in digestion.  Supplement with healthy fats. These are the easiest guidelines to live by from a nutrition standpoint.  Over eating, binge eating, mindless eating, and eating processed food all play a role in belly fat – but if you have weight to lose in order gain a 6-pack, eating less calories than you burn is a requirement.  Aim to eat 500 less calories per day than what you burn naturally and through exercise.

Drink 3-4 L of water per day–  Your body is mostly water, and the water you consume flushes away toxins and helps to improve the digestive system so that fats are removed from your body more efficiently. Drinking water can also act as an appetite depressant.  *Next time you’re hungry, drink a large glass of water first to see if you can curb your appetite.

Maintain low stress levels – As mentioned in “sleep”, stress causes your adrenal glands to secrete cortisol which can slow down your metabolism.  But on top of that, high levels of stress can lead to less exercise, emotional eating, sugar cravings, and can also impair your sleep. Stress can be caused by many things. Be deliberate in combating stress through things like mediation, gratitude, yoga, and journaling.

All of the above are important, and each can be effective on their own. But in reality, it is the combination of all of these things that will lead to positive change in your body composition.

Building these habits will be a unique challenge for everyone.  Whether your goal is a 6-pack, to run a marathon, or to just keep up with your kids, start by creating a plan and identifying the road blocks.

We can help.  Book a time to chat with me today. dave@crossfitmontco.com


WOD 4.11

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Maecenas sagittis nisl in est vulputate, eu finibus arcu mollis. Sed sodales ultricies sem, non condimentum tellus dapibus ac. Integer dictum tortor id augue hendrerit, blandit elementum purus fringilla. Vestibulum quis luctus nulla. Quisque in fringilla orci. Donec ullamcorper quis ligula sit amet tincidunt. Quisque arcu ligula, semper non est eu, dapibus egestas lectus. Donec vel nibh vel mauris aliquet sollicitudin.

Nam faucibus, massa quis iaculis egestas, quam metus placerat eros, vitae efficitur nisi elit a nibh. Quisque ac ipsum nunc. Cras commodo consequat tellus, et pretium ante sagittis eget. Pellentesque habitant morbi tristique senectus et netus et malesuada fames ac turpis egestas. Duis et velit lorem. Nunc non orci maximus, rhoncus magna in, pellentesque nisl. Interdum et malesuada fames ac ante ipsum primis in faucibus. Nunc rutrum, diam id dapibus condimentum, turpis nisl eleifend magna, at aliquet est arcu id eros. Aenean malesuada suscipit purus, in laoreet erat viverra a. Sed nec malesuada arcu.

Etiam euismod enim at dapibus consectetur. Aenean hendrerit risus ut dolor laoreet commodo eget in elit. Maecenas sed pharetra mi, quis sodales sapien. Nam nulla quam, iaculis id finibus sed, consequat a dui. Donec vitae est urna. Duis sit amet porta mi, quis gravida arcu. Phasellus ac sapien semper, viverra tortor quis, aliquam est. Mauris a diam leo. Donec nec leo id elit mollis tristique sit amet bibendum libero. Nullam pulvinar elementum turpis, elementum congue risus.

WOD 4.10

When you get into a good rhythm at the gym, it can be challenging to keep momentum during periods when you cannot be in the gym.  With the holiday season quickly approaching (I saw Christmas lights at Target already….) here are 10 workouts you can crush at home, your parents, in-laws…wherever the wind takes you!

  1. 10 minute AMRAP (as many rounds as possible)

20 double unders/40 singles

100m run


  1.  10 rounds

5 burpees

10 push-ups

15 squats

  1.  2 rounds

50 squats

50 situps

40 double unders/80 singles

40 lunges

30 push-ups

30 double unders/singles


  1.  10-9-8-7-6-5-4-3-2-1




  1.  12 minute amrap

200m run

15 squats

15 push-ups


  1.  7 min burpees


  1.   4 rounds

20 squats

15 push-ups

1 v-ups


  1.  4 rounds

1 min each

Shuttle run



1 min rest at the end of each round



  1.  14m AMRAP

22 lunges

10 push-ups

15 sit-ups


  1.  20 push-ups

40 burpees

20 squats

30 burpees

20 lunges (Left+Right=1 lunge)

20 burpees

20 broad jumps

10 burpees


Looking forward to cooler weather and sweatpants,