LATEST WOD

Wednesday 11-25-2020 Starke HomeFit

Wednesday 11-25-2020 Starke HomeFit A. E2:00 x 10 sets (20 min) set 1: 8-10 tempo squats @33x1 + 0:45 wallsit set 2: 8-10 floor press @33x1 + 0:45 overhead walk or hold B. 10 min AMRAP 10 front squats 10 S2OH 10/12 cals Workout Notes/Intentions: For Part A, set 1 is a...

Tuesday 11-24-2020 Starke HomeFit

Tuesday 11-24-2020 Starke HomeFit 3:00 work / 3:00 rest x 6 sets 400m row/ski or 0.5 mile bike or 300m run (buy-in each round) in time remaining... Max reps of: Set 1: power cleans Set 2: DB burpees Set 3: lunges Set 4: power cleans (BB, DB, KB) Set 5: DB burpees Set...

Monday 11-23-2020 Starke HomeFit

Monday 11-23-2020 Starke HomeFit A. 3-5 sets: 10-12 Seated Overhead Dumbbell Press  @ 20X1 Rest 30 seconds 10-12 Supinated-Grip Bent-Over Barbell Rows @ 21X1 Rest 30 seconds Side Plank x 45 seconds each side Rest 30 seconds B. 5 RFT time cap 14 mins 30 Air Squats 20...

Saturday 11-21-2020 Starke HomeFit

Saturday 11-21-2020 Starke HomeFit 40/30 cals 30 DB squat cleans 30 Alternating DB snatches 30 Push-Ups 30 DB Push Presses Rest until the clock reaches 16:00, then REPEAT! Workout Notes/Intentions: You will start today's workout with a running clock. It begins with 40...

Friday 11-20-2020 Starke HomeFit

Friday 11-20-2020 Starke HomeFit 4 sets against a 6 min clock... 21 box jump overs 18 HSPU 15 hang squat cleans AMRAP cals in time remaining rest 3:00 Workout Notes/Intentions: Each set will be 6 minutes of work, followed by 3 minutes of rest. Start with 21 box jump...

Thursday 11-19-2020 Starke HomeFit

Thursday 11-19-2020 Starke HomeFit A. 10-9-8-7-6-5-4-3-2-1 strict chinups/ring rows/supine grip row single leg squats per leg B. 3 RFT 20 single DB or KB devil's press 20 cals 20 pullups/ring rows/BB, DB,KB rows Workout Notes/Intentions: Part A is a descending...

Wednesday 11-18-2020 Starke HomeFit

Wednesday 11-18-2020 Starke HomeFit A. For time: 100 step ups 80 single bell hang C&J 60 burpees 40 squat jumps 20 dips (ring, bench, box, stairs) B. 4 sets: 20 skull crushers 20 curls Workout Notes/Intentions: Today’s WOD is a chipper. Step ups can be...

Tuesday 11-17-2020 Starke HomeFit

Tuesday 11-17-2020 Starke HomeFit A. 20 min circuit 8/leg single leg DL 10 seated strict press 8 hip thrusts @31X3 10 floor press B. 10 min AMRAP 10 deadlifts 10 sit ups 50 DU  Workout Notes/Intentions: Part A is a strength circuit, alternating between lower and upper...

Monday 11-16-2020 Starke HomeFit 

Monday 11-16-2020 Starke HomeFit  5 sets for total reps 1:00 row/bike/ski/run/stairs 1:00 jumping lunges 1:00 pushups 1:00 goblet squats 1:00 KBS 2:00 rest Workout Notes/Intentions: For today’s WOD, you will be spending 1 minute at each station accumulating reps....

Saturday 11-14-20 Starke HomeFit

Saturday 11-14-20 Starke HomeFit Happy Saturday everyone! Today's workout is a spin-off the "300" workout and will be modified for limited weight. If you have a barbell available to you and want to hit this at the prescribed weight it's 95/135# I'll add the modified...

Friday 11-13-20 Starke HomeFit

GYM NEWS: Happy Friday everyone! Please check your emails as an email has just gone out regarding memberships and equipment rentals. Equipment rentals are available for pickup Saturday between 9am and 12:00pm. If you need anything delivered, that can also be arranged....

Thursday 11-12-20 Starke HomeFit

Thursday 11-12-20 Starke HomeFit Welcome back to our Starke HomeFit workouts. The first few in-home workouts will be focusing on getting you moving with very limited equipment (body weight, one DB, or one KB). Our equipment rentals will be available in the next couple...

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/Starke CrossFit in Winnipeg, where your new CrossFit 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 WOD with us and you’ll never look back.