Autoregulation: How to Adjust Your Training Without Losing the Plan
A good training program gives you structure. A great training program also gives you room to adjust. That is where autoregulation comes in….
Fight for Longevity at CrossFit Milford: Strength, Cardio, and Fitness That Last
When it comes to health, longevity isn’t just about luck—it’s about consistent, intentional effort. At CrossFit Milford, we specialize in programs designed to…
Why personal training
Personal training is the fastest, most reliable way to turn a specific goal into a specific result. At CrossFit Milford, I see it…
Dear aspiring CrossFit athlete,
Dear aspiring CrossFit athlete, I remember my first time walking into a box—raw plywood walls, chalk in the air, and barbells rattling against…
How to Have Grit When You’re Competing
When the lights hit, the music spikes, and your heart rate is already sitting 15 beats above baseline before the clock even starts—grit…
Workouts
Monday – Mar 23, 2026
Monday 3/23 A) Row 300 M Then: 2 Rounds Hanging L Sit or Bent Knee Hold :20 On- :20 Off- :20 On 12 Ring Rows 6 SL RDLs/ Side B) 4 Rounds 3 Min Interval 100 M Row 12 Gorilla Rows 9 Sit Ups 100′ Farmers Carry Rest 1 Min
Saturday – Mar 21, 2026
Saturday 3/21 A) 3 Rounds 3 Min On/ 1 Off Row 250 Then AMRAP: 10 Box Jumps 10 Push Press 10 Ring Row B) 3 Rounds 3 Min On/ 1 Off Bike 500 Then AMRAP: 50′ Lunge 10 Hang PCs 10 Plank Row
Friday – Mar 20, 2026
Friday A) Long Circuit On the Minute X 4-5 Rounds 1. Kettlebell Swings X 15 2. Wallball X 15 3. 6 Burpees- 1-2 Shuttle Runs 4. 6 Ball Slams- 20 Jump Rope 5. Rest/Reset
Thursday – Mar 19, 2026
Thursday 3/19 A) 5 Min Casual Group Sled Relay Do Band Pull aparts and Good Mornings While Waiting B) 18 Min AMRAP Max Distance on Bike On the top of every 3 Minutes (6 Rounds) 100′ Sled Drag 10 KB Deadlifts 100′ Farmers Carry