Announcements Announcements!!!

Warm up
3 minutes of z1 work
3-5 minutes of movement prep
*ankles, hips, t-spine
3-5 minutes of workout prep
-10 pulls on rower *focus on form
-Behind the neck shoulder press *snatch grip
-Wall squat


A. Power snatch skillwork – 10 min
B. Clean pulls, 5 sets of 3 @1RM clean weight; rest 60 sec
3 min kb swings
3 min box jumps (step down)
3 min squat thrusts
3 min row

–CF Milford will be hosting it’s annual Garage Games series New England Team Throwdown. It will be the weekend of October 19th-20th. Even if you don’t want to compete, CFM will need many, many volunteers so email Kathy Jo at to be a part of the action. It is a fun filled weekend of barbell-banging excitement. Check it out!
— Saturday’s is friends and family day at 10am make sure to bring them in for a FREE intro class.
–Lurong challenge sign up and register with Savin Rock Crossfit. Starts September 16, 2013