A Few Updates…

DSC_0888 Great work on the Back Squats today!  We love seeing you guys get stronger and your excitement when crushing old PRs.  A few announcements/reminders about the goings on in and around the gym.

1. There are only 2 spots remaining for our Experienced Gymnastics Series that starts on Oct. 21st.  Get in there and improve your gymnastics skills.  SIGN UP NOW!

2. CFW wll be closed for regular classes this Saturday due to us hosting the 2013 Capital Affiliate League Summer Championships.  Come out and support each of our 4 teams that made it to the finals.  There will be vendors, DJ, food and excitment.  WOD 1 begins at 8:10am and the event will last all day.

3. Coach Lauren and Coach Sara will be competing in SuperFit DC, a large 2 person team competition, on September 28th.  They would love to have your support, check out the website here.  SuperFit DC

4. Stay tuned for tomorrows post concerning the 2013 CFW Classics Competition…its gonna be fun!

TODAY: 09172013

21-15-9

Dumbbell Thrusters (50/35)

Kettlebell Swings (70/53)

Pull Ups

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