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Friday September 25, 2015 CrossFit Stapleton- Denver, CO

Anyone interested in a CFS Winter

Rec Bowling League?!

bowl

IT’S TIME TO ROCK THE ALLEY!!!

KIFAC’s fall and winter sport is Bowling!

Lets show them what we’ve got CFS!!!!

None of that uber-competitive stuff you see at a regular bowling alley. This is a nice and relaxed activity where you can have some laughs and drink a beer with new friends. Add in the chill atmosphere of Moe’s BBQ and Bowling and you have the perfect leagues to escape the long nights of fall and winter.

It’s time to get your bowl on!

Format

  • The Fall leagues are 6 weeks in length
  • Teams are co-ed and consist of 6 bowlers each
  • League times are for first game start–warm-up begins 15 minutes prior
  • Teams play two games per night and can play more if time allows
  • The cost is $75 per person, per league and includes:
    • League registration and lane rental fees
    • Shoe rental
    • 10% off food at Moe’s for league members
    • An insanely-fun time!
  • Teams are captain based, you register with your team
  • Details are available in our Captain’s Corner
  • Free Agents can be matched up with teams
  • Have other questions? E-mail Questions@KIFAC.org and let us help!

Location

PLEASE EMAIL TAYLER@CROSSFITSTAPLETON STAT IF YOU ARE INTERESTED!!!

We can possibly get 2 teams if we have enough interest… 

 

 

 

CROSSFIT CLASSES: 

Performance-

A. Every 3 minutes, for 15 minutes (5 sets):

Snatch Balance + 3 Overhead Squats

Build to today’s heaviest snatch balance + 3 overhead squats.

B. For time:

12 Power Snatches (115/75 lbs)

12 Box Jumps (30″/24″)

9 Power Snatches (115/75 lbs)

9 Box Jumps (30″/24″)

6 Power Snatches (115/75 lbs)

6 Box Jumps (30″/24″)

Run 600 Meters

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Fitness-

A. Four sets of:

Good Mornings x 8-10 reps @ 3011

Rest 45 seconds

Supine Ring Rows x 10-12 reps @ 2111

Rest 45 seconds

Plank from Elbows x 45 seconds

Rest 45 seconds

B. For time:

Dumbbell Ground to Overhead x 12 reps

Box Jumps x 12 reps

Dumbbell Ground to Overhead x 9 reps

Box Jumps x 9 reps

Dumbbell Ground to Overhead x 6 reps

Box Jumps x 6 reps

Run 600 Meters

———————————————————————————————————————

BOOTCAMP RX CLASS: 

Team WOD

Teams of 2, one working at a time, each person completes ALL the reps

21-15-9

Goblet Squats

Pullups or Ring Dips

Run 200m together

21-15-9

Ball Slams (30/20)

HR Pushups

Run 200m together

21-15-9

Wallballs (20/14)

Burpees

 

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