Upcoming CFG Events and News This Week:
- Beginner classes : 8a, 10a, 5:30pm, 8:30pm Monday/Wednesday/Friday
- Saturdays Schedule: 8am, 9am, 10am, 11am classes
- Sunday ROMWOD @9:30am
- We are closing in on the deadline to sign up for the Granite Games. We have the opportunity to win prizes all 4 weeks of competition!
The only requirement is participation—winners will be selected at random, regardless of their standing or their division. Some of the great giveaways up for grabs are from Rogue, 2POOD, Strength Wraps, and JumpNrope. Sign up HERE: https://thegranitegames.com/athlete/ Make sure to register with TEAM GLENDALE
**For those of you who have competed over the weekend take Monday and Tuesday to focus primarily on your recovery. Don’t be so quick to jump back into class. Competitors
- Foam Roll: 10-15 Minutes or RomWoD
- Hang: 5 Minutes
- 60 Minutes (Easy) 10 Min Row/10 Min Bike/10 Min Jog
- Repeat 2 & 1.
General Warm-up #2 Then…, Every 6 Min (5 Rds) For 30 Min** Run 400m AFAP 10 Hang Pwr Cleans (50% – 60% Of Max Pwr Clean***) 10 Front Squats*** **Push this as hard as you possibly can. Take full advantage of the rewarded rest period. ***Fight like all hell to go unbroken on the barbell movements. Then…, Gymnasts Skill Practice
- HSW
- Ring Dips
- Low Ring Muscle-ups
Then…, Big Superset NFT…,
- 3-Way Shoulder Raise x 10
- Side Plank Hold :45 E/S
- Landmines x 20
- GHR x 10-15
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