GYM NEWS
Starke Squat Cycle October – December 2023 (Wendler 5-3-1)
Our two day a week squat cycle is following the Wendler 5-3-1 protocol. We will be performing front squats on Monday's and back squats on Thursdays one week, and front squats on Tuesday's and back squats on Friday's the following week. We will be alternating weeks...
Saturday 4-01-23 Workout Of the Day
Saturday 4-01-23 Workout Of the Day AMRAP - 32 In teams of two... (don't worry it's NOT 1000 wall balls) You go I go... "Ski & Flee" 10/13 Kcal Ski 8 OH KBS 35/50# 6 Box jump overs 4 BB C&J 85/115# 65/95# 55/75# +/- * 2 Bar Muscle Ups or Burpee Pull Ups...
2023 CrossFit Open
THE CROSSFIT OPEN 2023 3 WEEKS, 3 WORKOUTS FEBRUARY 16th - MARCH 6th Whether you’re new to us here at Starke or you are a seasoned competitor, the Open is fun for everyone. In more recent year the Open has grown and offers a lot of different options to participate....
Saturday 8-07-21 Workout Of The Day
GYM NEWS: We’re excited to see forward progress being made by the province in reopening and we know you’re ALL excited to be working out without masks on and we can wait to see those smiles starting Saturday August 6th 🙂 With that being said, there hasn’t been much...
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 have you out...
CODE ORANGE PROCEDURES AT STARKE BEGINNING 9-28-20
9-26-20 Starke COVID Update And New Procedures… Hello Starke Family, Well, it looks like there’s another little storm coming but this one looks to be a speed bump in the road compared to our lockdown in March. The great thing about the recent news from our perspective...
Starke Safety Action Plan For Re-opening
To all of our amazing Starke members, This has been a crazy ten weeks but there is a light at the end of the tunnel. Today our Premiere Brian Pallister announced that gyms would be able to open as of June 1st 2020. We are excited and of course cautious, and we really...
The Myth of the “Summer Bod” – Ben Fransoo
Saturday 3-17-18 Open Workout 18.4
Saturday 3-17-18 Open Workout 18.4 Soooooooooo, This workout has a hell of a lot of Deadlifts. I am not a big fan of high volume deadlifts, especially high volume deadlifts under fatigue so we're going to give some options for Today's WOD. If you want to come hit 18.4...
Schedule Updates N Stuff… 2-04-18
Gym News... Hey everyone, There's a few exciting changes on the schedule this week that we'd like to share with you. Weightlifting has now moved to Monday and Wednesday at 6:30pm and shares the same time slot as Powerlifting. Double, the weights, double the barbells,...
Weightlifting coach Max Aita is comming to town…
Hey Everyone, This is your last chance to sign up for a weekend of magic with Max Aita. No, you don't get to spend the night with him in a cheap hotel room but you do get to spend the weekend lifting with him and some weightlifting enthusiasts. I had a member...
Making the most of your time at Starke Strength & Conditioning/Starke CrossFit.
Trust us. We understand busy schedules. In fact, many of the members we have here at Starke Strength & Conditioning/Starke CrossFit initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time. That’s...
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.