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!

Today: 7/24/2014

Back Squats

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

Shuttle Run

5 Burpees

10 KB Swings (70/53)

-then- (after recovering)

Prone banded hamstring curls x 100

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