How to Read Wearables for Health and Fitness Tracking
Wearable technology has become a huge part of the health and fitness world. Watches, rings, straps, and apps now give people access to…
The Power of Community in Achieving Your Fitness Goals
When it comes to fitness, there’s one truth I’ve seen time and time again: you don’t achieve your goals alone. Training in a…
The Most Effective Ways to Achieve Your Fitness Goals
Reaching your goals isn’t about doing everything—it’s about doing the right things consistently. Here’s the blueprint we coach at CrossFit Milford. 1) Get…
The winter holidays don’t have to be a “pause” on your fitness
The winter holidays don’t have to be a “pause” on your fitness, they can be a chance to dial in what really matters….
Here’s the truth: longevity isn’t luck—it’s a series of small, repeatable choices that compound
Here’s the truth: longevity isn’t luck—it’s a series of small, repeatable choices that compound. At CrossFit Milford, we teach athletes to build a…
Workouts
Tuesday – Apr 07, 2026
Tuesday 4/7 A) 3 Rounds 100 M Run 20 Jumping Jax 10 Squats 10 Plate Tri Extensions B) 3 sets 10- 7- 5 DB Bench Press 6 Lateral Goblet Squats/ Side C) 4 Rounds 12 Reverse Lunges (Jump Lunge) 100′ sled Push 10 Push Press 500M Bike R-1 Min
Monday – Apr 06, 2026
Monday 4/6 A) Warm Up 500 M Bike 3 Rounds 10 Good Mornings 10 Band Pull aparts 10 Banded Rows B) 3 sets 6-8 SL RDLs (Double DB) 6 SA Supported DB Row/Side C) 4 Rounds 350 M Row 15 Ring Rows 15 Sit Ups 15 KBS
Saturday – Apr 04, 2026
Saturday A) 9 Min AMRAP 5 Jack Knife Pull ups 10 Push Ups 15 Squats 100 M Run (200 Bike) B) 9 Min AMRAP 12 Alt DB Snatch 12 Box Jumps (Steps) 12 Plank rows Row 250
Friday – Apr 03, 2026
Friday 4/3 A) 3 Rounds Min 1: Back Squat X8 Min 2: 100′ Sled Push Min 3: Bike Min 4 Rest B) 3 Rounds Min 1: BB Bench Press X10 Min 2: 8 DB Row/ Side Min 3: Row Min 4: Rest C) Remaining Time Air Bike Relay 10 Sec Sprint per Person