OUR PROGRAMS
BETTER THAN YESTERDAY
Regardless of your age, size or skill level, Starke Strength & Conditioning / Starke CrossFit is the box for the best selection of coaches, members and equipment around. If you’re a beginner, we’ll stand by your side for maximum assistance until you’re ready to fly with your new CrossFit family in a group setting. You’ll scale up in no time—and grow right along with us!
FOUNDATIONS
Every new CrossFitter begins in our Foundations course. You’ll train beside other beginners just like you and learn the correct techniques for classic CrossFit movements. This course will ease you into the intensity of the CrossFit workouts.
Foundations is six 90-minute sessions over a two-week period. Every athlete has to make the six sessions to be able to jump into classes. If you miss a Foundations session, you must do a one-on-one personal training session to get caught up. Foundations starts every three weeks, as we do two weeks on, followed by one week off.
CROSSFIT/FITNESS
The CrossFit and fitness classes are the most common classes you’ll see on our schedule every day. If the CrossFit workout has any Olympic lifts for front or overhead squats, there is another fitness option available for those who are not in love with the barbell—however, your fitness option can still include barbell deadlifts and back squats, and all the same work that you might see in a CrossFit class. The warm-ups will be similar and even if you choose the fitness option, you’ll still end up doing a barbell warm-up. CrossFit and fitness classes run six days a week.
STARKEFIT
Dress it up how you like but here’s the rundown of the class. If you’re not in love with the barbell then this class is for you. In this 45 min sweat session you’ll be challenged with functional fitness movements and tools like sandbags, sleds, kettlebells, Olympic rings, dumbbells, battle ropes, calisthenics and much more. Clients should expect high quality coaching and modifications that will make you feel like these workouts were designed specifically for you.
WEIGHTLIFTING
We run three weightlifting classes a week for individuals who love the barbell. In these classes, we focus on the classic lifts: snatch, clean, and jerk. We also perform accessory movements, pulls, and squats as part of the class. These classes are lower intensity in comparison to the CrossFit classes, and provide a more relaxed environment for athletes to take their time and refine movement and technique.
BOXING/KICKBOXING
Boxing and kickboxing classes run twice a week, Tuesday and Friday mornings at 11 a.m. These classes are geared more for sport than for competition. Classes are an hour in length and consist of bag work, pad work, light sparring, technique drills, and conditioning.
STARKE GUARDIANS
Starke Guardians is a new program especially for adults 55-60+ years of age who want to train together. These one-hour classes are offered three days a week: Monday, Wednesday and Friday at 1:30 p.m.
STARKE YOGA
This type of yoga will include all the things you need to regain flexibiliity and mobility. This isn’t a fast paced yoga as athletes will be holding poses for minutes at a time to allow restricted joints and connective tissues to open up and help to restore the range of motion and movement you once had. You don’t need to be flexible to come to Starke Yoga, you just need to show up!
PERSONAL TRAINING
In today’s busy world, it’s hard to find the time to get regular exercise. So it’s important to make the most of the time you have. Starke Strength & Conditioning/Starke CrossFit offers a wide range of personal workout programs to help you achieve your ideal body. Your personal trainer will develop an exercise regimen suited specifically for you, whether your goal is to gain muscle or lose weight.
STARKE KETTLEBELL
This class is designed for people who love the kettlebell. Just like an Olympic lifting class, we break down the techniques required to be safe, efficient, and effective in your kettle bell training. During these classes, athletes are guided through techniques to refine movement with the bell. There’ll always be a kettlebell WOD at the end of each session to test your skills and your soul.
STARKE KIDS
Currently, we are running a Starke Kids program once a week on Thursday evenings. In these classes, we have kids from 6 to 12 years of age. Each class begins with a dynamic warm-up, one or two skills, a WOD, a game, and cool down.
MASSAGE THERAPY
Starke has three amazing registered massage therapists who can be booked on-line 24/7. Appointemtns are available from 30-90 minutes in length in Starke’s multi-discipline therapy studio.
PHYSIOTHERAPY / ATHLETIC THERAPY
Starke has one Physiotherapist and two Athletic Therapists. Our therapists take a one on one appooach to treat any client that walks through our doors. We want you to leave better than when you walked in and get back to your previous activities as soon as possible.
A TRAINING EXPERIENCE LIKE NO OTHER
A clean, well-stocked gym with lots of amenities and super-friendly people to greet you. Caring, committed coaches who are dedicated to your success. Honestly, you won’t find a better box than Starke Strength & Conditioning in West St Paul / Winnipeg, where your new fitness family awaits you. Sign up for your choice of specialty classes, or work one-on-one—regardless of your preference, we’ve got everything you need to meet your training goals. Come train with us and you’ll never look back.