Volunteers needed!!!!!!!


Warm up
3 minutes of z1 work
3-5 minutes of movement prep
*ankles, hips, t-spine
3-5 minutes of workout prep
– ring rows
– seated PVC wall angel
– handstand holds 5-10 seconds
– 100m run


A1. 1 Turkish get up/arm x 5
A2. KB bent over row, 5 x 5/arm
1 min row
1 min 10 meter shuttle sprints
x 5; rest 5 min b/t sets

-October 19th and 20th are the garage games at Crossfit Milford! They still need volunteers for the two days. You will have a lot of fun doing it, get to see some great athetes, and cheer on some SRCF members and coaches.
Email: kathy@crossfitmilford.com
-friends and family is every Wednesday at 6:30 and Saturday at 10:00am so brings your them along for the ride and show them what we do.