most optimal cfw for n3ds

so far im on 9.2 and I need to pick a custom firmware but don't know which one is the best.
so far my n3ds is a bit slow when i turn it on so I want to remedy that.
I want to play iso or games that are cia ( I think they are called that)
a cfw that updates fast when a new firmware is out
can play Pokemon games
I want to pass my powersave from my og cartdige to my n3ds ( is that possible)

I'm new to this so any help would be appreciated