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 —…
Stop Waiting to “Get in Shape” to Join CrossFit Milford
Most people don’t struggle with motivation. They struggle with the moment before motivation, the moment where doubt shows up with a clipboard and…
How to Get Back on Track After the Holiday Season (Without “Starting Over”)
If the holiday season threw you off your normal routine, you’re not alone. Between travel, late nights, parties, extra desserts, and a calendar…
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…
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