Thank you!!


Warm up
3 minutes of z1 work
3-5 minutes of movement prep
*ankles, hips, t-spine
3-5 minutes of workout prep
-plank walk out
– PVC seated wall angel
-goblet squat
-double under practice


A. Squat clean skillwork – build in weight 10 – 15 min
16 min amrap
Front squat (115/85)
burpee box jump 24″/20″
(back up to 10 after 2)

As most of you know I have been an intern at Crossfit Milford for about a year now. A couple of days ago I was officially named a coach. And even though I will continue to shadow classes so that I can continue learn from the big dawgs at CFM, I am super excited that I have been trusted with the title because it is not an easy one to earn at CFM. The reason I am writing this is because it is because of all you guys and gals that I have earned that title. You have trusted me to teach you the skills and in return have made my teaching skills improve. So thank you very much SRCF!!!- Coach Cesar