1. Dead Lift – 1RM (suggested rep scheme: 5, 3, 3, 1, 1, 1)
2. Partner Row 10x250m, rest while partner rows each partner rows 10 times
CFNFC Fact: We have lots of ties to the military. Of course Coach Michael is former Army, but did you know Nick N. is former Navy, Chris N. is former Air Force and AFA Grad, Hailey is going to be an Army Veterinarian, Anthony and Peter are 2LTs in Army Reserves, Matt is active AF, Kelly is Air Guard, Travis is AF Reserve, Colin is Army Reserve and a probably few more that I can't name off the top of my head. Former CFNFC Athletes Charlie, Ricardo, Steven, Nathan S. and Shane are Ranger qualified LTs. We're proud of our service and that's a big reason why the services' flags are on display at the gym! If I've forgotten you or didn't know, sound off in comments!