Great job today everyone!!!
Great job today everyone!!!

3 minutes of z1 work
3-5 minutes of mobility work
*ankles, hip, t-spine
3-5 minutes of work prep
50m run
5 goblet squats facing the wall
10 meters waiters walk/suitcase lunge r/arm
10 meters waiters walk/suitcase lunge l/arm


12 minute armap
200m run
5 pull ups
10 air squats
Rest 6 minutes
12 minute amrap
150 meter row
5 HR Push ups
15 double unders


Neil holds a Bachelor of Science Degree in Biology from the University of Bridgeport.  He is originally from Southern Massachusetts where he found weightlifting and sport at a very young age.  Neil is a former three sport athlete playing football, hockey and baseball an always thrived in Power Lifting during the off season.  After many years of traditional workout regimes, Neil found CrossFit in July of 2011 and hasn’t looked back since.  “I thought I was in good shape just before starting CrossFit, then I did my first WOD and was humbled very quickly.  Now I couldn’t imagine my life without CrossFit and the CrossFit Milford Community!  When it comes to coaching there’s no better reward then the look on an athlete’s face after they just PR’d a lift or took a minute off their Fran time, an of course when they get that first Muscle Up.”