Birds Hill Park WOD 7-17-21

Saturday morning July 17th, we’re doing an endurance workout at Birds Hill Park east beach parking lot and YOU’RE INVITED to participate! We’re doing a final “long” workout for Ray and his preparation for the 2021 Nobull CrossFit Games and we’d love to...

Sunday 7-04-21 Starke Workout Of The Day

Sunday 7-04-21 Starke Workout Of The Day A. EMOM – 20 @65/95# 6-8 “Strict Thruster” 10-12 Supine Grip BB Row 6-8 Single Leg Back Lunge / Leg (not alternating) 10-15 Push Ups Choose some weights and methods that will allow you 20-30 seconds recovery between each...

Saturday 7-03-21 Starke Workout Of The Day

Saturday 7-03-21 Starke Workout Of The Day AMRAP – 30 @ 95/135# ”Lift & Burn” 15 Kcal 10 Squat Cleans 15 Kcal 10 S2OH 15 Kcal 10 C2B 15 Kcal 10 Front Rack Lunges Today is a Lonnnnnng AMRAP. Hit it on your own or with a partner and double the reps and Kcals....

Friday 7-02-21 Starke Workout Of The Day

Friday 7-02-21 Starke Workout Of The Day E75 – 30 (37.5 minutes of pump) Minute 1: 6- 8 DB Bench / Floor Press Minute 2: 6 Chin Ups Minute 3: 8-10 Dips Minute 4. 10-12 Bicep Curls Minute 5. 12 Alternating Gorilla Rows Today’s workout is a pure strength...

Thursday 7-01-21 Starke Canada Day WOD

Happy Canada Day everyone! We’re excited to be back in the gym for our first holiday WOD together and today’s workout is going to be a partner chipper that can be done in teams of two or three. Finish the workout in order as written but choose your option of cardio...