More Than a Workout: The Power of Community and Purpose
Training should be more than simply showing up, getting sweaty, and checking a box. At CrossFit Milford, we believe the best training happens…
Athlete Development: Bigger, Faster, Stronger Comes From the Long Game
When it comes to athlete strength and conditioning, everyone is looking for the next best thing. The new piece of technology.The flashy drill.The…
The Most Effective Way to Improve Your Next HYROX Event
HYROX is not just about who can suffer the most. It is about who can sustain the highest output, recover while moving, and…
Why Mixed Modal Training Is One of the Best Ways to Build Health, Longevity, Fitness, and HYROX Performance
When most people think about fitness, they usually think in categories. Strength training.Cardio.Running.Mobility.Core work.Conditioning. But real fitness is not built in one lane….
Key Principles to Help You Have Your Best HYROX Yet
HYROX is simple on paper, but challenging in execution. You run, you work, and you repeat. But anyone who has done one —…
Workouts
Monday – Apr 13, 2026
Monday 4/13 A) 5 Min Warm Up 1 Shuttle Run 12 Squats 1 Run 10 Ring Rows Run 8 No PU Burpees Run B) Every 4 Minutes X 4 Rounds 16 Gorilla Rows 16 Sit Ups 350 M Row
Saturday – Apr 11, 2026
Saturday 4/11 A) 3-4 Rounds 2 Min On/ 1 Off 10 Alt DB Snatch 10 Box Jumps Max Run (Bike) B) 10 Minute Circuit 30 Jump Rope 12 Squats 12 Push Press 50′ Sled Drag 200/250 M Row
Friday – Apr 10, 2026
Friday 4/10 A) 4-5 Rounds 1. BB or DB Bench Press X8 2. DB Row X6/ side 3. Sled Push or Rope Slam X :20 Sec 4. Max Cals on Erg 5. Rest Sled or Rope at Coaches discretion
Wednesday – Apr 08, 2026
Wednesday 4/8 A) 6 Min Circuit Ski 100 M 50′ OH Carry- L 50′ OH Carry- R 20′ Bear Crawl B) 18 Minute Every Minute 1. 6 DB HPC + Cals on Erg 2 6 Ball Slam + Cals on Erg 3. Rest