This Saturday at 1 pm CFW will host a Capital Affiliate League regular season competition. Two of our Open division teams will be featured along with 4 other teams from around the NOVA region. We would love to have a large crowd of support for our teams. Come out early to cheer and bring your beverage of choice to celebrate their amazing strength and skill. See you there!
12 sets of 2 @ 80% of your 1RM
*Focus on speed from the bottom to top position
**30-45 sec rest between sets
AMRAP in 10 mins
10 KB Swings (70/53)
-then- (after recovering)
Prone banded hamstring curls x 100