Warm up
3 minutes of z1 work
3-5 minutes of movement prep
*ankles, hips, t-spine
3-5 minutes of workout prep
– rkb swing
-PVC seated wall angel
-x-band walk
– 10 pulls on rower *FOCUS ON FORM!!! Ask!


A. Hang power snatch-skillwork/build in weight
5 sets
45 sec amrap kb swing
60 sec squat thrust burpee box jump rest 3:15 min b/t sets

20130926-192838.jpgThis fall starts back up our clinic series for all CFM and sister gyms. These clinics usually last 60-90 minutes in time. The cost for the clinic is 30$ per session. There is a sign up sheet at the front desk. Make sure you sign up if you have interest in attending these clinics. We will cap it at 25 people to allow for optimal coaching. The dates and clinics are listed below:

October 12th – pull up and muscle ups
November 12th – Double unders
December 7th – Weight lifting

***Crossfit Milford still needs volunteers for Garage Games October 19-20.***