Welcome to CrossFit Milford

Welcome to CrossFit Milford. Utilizing the CrossFit methodology of fitness and nutrition, we strive to bring the reality of elite levels of fitness to the masses. learn more»

Workout of the Day

Mobility Work
Lacrosse Ball (Say hello to my little friend)
Squat Test (lets get 5 minutes)
Hip Extension/Flexion
Shoulder Work (band hangs)

W.O.D

A. Sumo Deadlift 5 x 3 @ 70%
every 60 seconds, (fast reps)
B. Russian Twists 3 x 20 AHAP (as heavy as possible)

then

"Ernie"
21/18/15/12/9/6/3
Power Clean, 135/95
Pull ups

Post time and comments below

CrossFit MIlford Anaerobic Endurance Team

Rest Day

Upcoming Events

Friday, 09.03.10: Geoff

For those of you who have not had the pleasure to meet this young stud.... his name is Geoff. Next Friday is Geoff's last day at CFM as he is off for a career in the military. Geoff has been training at CFM for almost a year and he has been a true "unscared" athlete, and an all around awesome guy. Because I am not around next week today (Friday) is the official going away WOD for Geoff. Debbie of Garlic Makes it Good is going to be cooking an awesome breakfast for everyone in his 6:30 am class. So, no matter the weather or your agenda get down to CFM and celebrate this brave young man with the W.O.D today.

The Spartacus Challenge will start exactly at 9 am. So, make sure you all get to CFM before 9 am to warm up. There wil be no 8 am class that day, but yes there will be the 7am class. The workouts are going to be revealed games style (right before they have to be done). So, it is recommended that you are warmed up and ready for anything and everything. These workouts are scalable for all CFM athletes, however you must complete them as RX'd to win the trophy and be dubbed most bada@# gladiator at CFM. This just may possibly be the best 60 minutes of your life!! All volunteers please get to CFM by 8:15, and yes we need more.

The paleo challenge meeting will take place Wednesday, September 15 at 7:30 pm. This is a two person team event, however if you do not have a teammate show up anyways and we will put you on a team.

CFM is going to kick off September with a mobility challenge! The mobility and recovery packets that Coach Colin and I are putting together will be finalized within the next few weeks, and we will start up the mobility challenge at that point. This is going to be a simple test on 3-4 different key muscles, and we are going to test your end range in each one. Each participant will then have one month to work on their mobility in these areas, and the person who shows the greatest improvement will win. This is plain and simple, however you must be warned... Coach Jay is in the challenge and I plan on winning.. : )

Labor Day Schedule:
Saturday
7am - normal class
9am -"Spartacus Challenge"
10:30 - no intro class, Olympic lifting workshop

Sunday
9am - normal class
11am - normal class

Monday:
9 am - Labor Day WOD

Christian, Gene, and Coach Busy

"Whoa" was def. the right name for yesterday's WOD

Fighting the urge to drop the bar...

Become the bear....

Quote of the day

"With everything that has happened to you, you can either feel sorry for yourself or treat what has happened as a gift. Everything is either an opportunity to grow or an obstacle to keep you from growing. You get to choose."

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Thursday, 09.02.10: bring the heat...

We aren't afraid of the heat... we create it!!! Bring the fire son!!

The paleo challenge meeting will take place Wednesday September 15 at 7:30 pm. This will be a quick meeting where we will go over the rules and answer any questions that you may have This is going to be a two person team event, so you have until the 15th to figure out who you are going to go into battle with. The challenge will start the 16th, no exceptions. Good luck!

Don't forget about Fight Gone Bad 5. This is a great event on September 25th, and we will get after it with one of the most metabolic taxing workouts out there. All the proceeds go to the wounded warrior foundation. Follow the link to the right for full details of the project.

The spartacus challenge will start promptly at 9 am on Saturday! Make sure you are at CFM by 8:30 to warm up. The events will be released before the start time and then the arena will explode with pure animalistic athletic ability displayed by all! Remember, these workouts are scalable so everyone should come out and face the lions.

Tom K is pushing out of the muscle up.. get up their son

muscle ups added a whole knew feel to AMRAP

prepping the muscles for the workout

the young strapping buck at the front desk... Albie

Quote of the day

He that will not reflect is a ruined man. Asian Proverb

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Wednesday, 09.01.10: Ninja Status..

Nice work by everyone yesterday.... "Captain America" is no joke...

This is my gym.

These bars are my bars. When I put more bumpers on the ends, I get stronger. But when I take heavy weight off, I can go faster.

These rings are my rings. When I am strong, I can hold my arms out farther and test my strength. But when I am weaker, I draw everything close and just hang on.

This iron is my iron. The weight I try to lift in this life. It hurts me but it makes me grow. I’m stronger now than I was a week ago, a month ago, a year ago, a decade ago. And I’m only getting stronger.

Does that scare you? It should. My power is legendary, my strength is inspiring, my life is a testimony to the heart that beats so strong in me and the soul that goes so deep.

I am a CrossFitter. And this is my gym.
*lisbeth darsh, crossfitwatertown.com

Due to the high demand of athletes interested in the Olympic Lifting Workshop we are going to leave it open for only 5 more spots! We did reach capacity, but I have a hard time telling people that they cannot come. So, we are opening it up for 5 more spots... that will be it. So, come spend the late morning with Coach "J-sizzle" Leydon, Coach "Ho-bizzy" Hobart, and Coach "shizzle" Colin taking your snatch, clean and jerk to the next level.

Next week I am traveling to Calgary for some more training/education.... in my ever pursuit to bring you the best fitness program around.. even though that I told myself I would never go back to Canada after the previous travel experience ( I do love the Canucks ). So, with that being said I am going to need to push pack the Team Paleo Challenge another week. This will give us a few more days to hash out the details, for you to find your teammate (1 person so choose wisely), and for everyone to detox from Labor Day! I need everyone that has interest in participating to post or email me the best day to meet (week of September 13), so we can go over the details.

The Yale men's and women's Rugby Team is looking to step up their play this year and CFM is helping them. Every Tuesday and Thursday they are getting ready for their season with Coach Jay at the field house.