LATEST WOD

Saturday 4-06-19 “Friendly Manitoba” Fundraiser

GYM NEWS: Hey everyone, we've got a "fun" workout today for the "Team Manitoba" fundraiser workout Coach Ben has qualified to go to the Mid-Atlantic Sanctionals next week with some other amazing CrossFit athletes Kate Nizzio (Undefeated) Larissa Farrell (Auctus) and...

Friday 4-05-19 Workout Of The Day

Friday 4-05-19 Strength/Skill   ON A 15:00 RUNNING CLOCK... Establish a Moderate Heavy 5-Rep Thruster*   *Bar cannot stop overhead or on the shoulders at any point.   Workout "JACKIE" FOR TIME 1000m Row 50 Thrusters (45/35)|(35/15) 30 Pull-ups  ...

Thursday 4-04-19 Workout Of The Day

Thursday 4-04-19 Workout "Deadlift Delight Meets Hard Core" 5 ROUNDS NOT FOR TIME (NFT) 10 Deadlift (225/155)|(185/125) 20 Sit-ups (use a DB for added love) :30 Double KB Front Rack Hold After Sit-Ups (70/50) Optional accessory work B. 5 Rounds NFT 5 Strict Pull Ups 8...

Wednesday 4-03-19 Workout Of The Day

Wednesday 4-03-19 Strength/Skill EVERY 2:00 FOR 7 SETS BARBELL PUSH JERK Sets 1-3...5 Reps Sets 4-6...4 Reps Set 7...3 Reps *Start light and build to a moderate-heavy final set   Workout TRIPLE AMRAP "XXX" AMRAP x 3 MINUTES 10 Double Unders 5 DB Press...

Tuesday 4-02-19 Workout Of The Day

Tuesday 4-02-19   Strength/Skill   SKILL 10:00 Muscle-Up / Ring Dip Skill Development   Workout   3 Sets of "Nautical NATE"*   30 Min Cap   *1 Round of Nate is... 2 Muscle Ups 4 HSPU 8 Kettlebell Swing (70/50)|(50/35) *Complete three...

Monday 4-01-19 Workout Of The Day

Monday 4-01-19 FOR TIME "High & Heavy"  12-9-6 Hang Squat Clean (135/95)|(95/65) Box Jump (16/20”) 9-7-5 Hang Squat Clean (155/105)|(115/75) Box Jump (24/20) 7-5-3 Hang Squat Clean (185/125)|(135/95) Box Jump (30/24)  COOL DOWN  5:00 Easy technical row   *Use...

Sunday 03-31-19 Workout Of the Day

Sunday 03-31-19 Workout Of the Day With a running clock: 0:00-10:00 AMRAP Cindy 5 pullups 10 pushups 15 air squats 12:00-20:00 8 DB thrusters @25/40# 8 T2B 30 DU 22:00-32:00 50 cal row 40 DB cleans @25/40# 30 burpees 20 box jump @20/24" 10 devil's press @25/40# Time...

Saturday 03-30-19 Workout of The Day

10-8-6-4-2 power cleans 85/115# S2OH wall balls 20/30 Rest 3 min 2-4-6-8-10 wall balls S2OH power cleans   rest 5 min   10-8-6-4-2 lateral bar over burpees anchored situps   rest 3 min   2-4-6-8-10   anchored situps lateral bar over burpees...

Friday 3-29-19 Workout Of The Day

GYM NEWS: Starting this Sunday we will be taking a break form Yoga classes over the summer. Jordan has a fairly intensive travel schedule for the summer and will be missing a lot of the classes. We will be re-evaluating the program in the fall to see how we can serve...

Thursday 3-28-19 Workout Of The Day

Thursday 03-28-19 “Dip & Drive” 21-18-15-12-9-6-3 Ring Dips Overhead Squat 85/115# or 21-18-15-12-9-6-3 Dips / Push Ups Kettlebell Rack Squats B. Core work (coaches choice)

Wednesday 3-27-19 Workout Of The Day

Wednesday 03-27-19 20 Min AMRAP “Brick Wall” This Workout is called “Brick Wall” because your abs will feel like one or you’ll feel like you’ve hit one when this workouts done... 500m Row 10 Front Squats 110/155# (clean from the ground if possible) 12...

Tuesday 03-26-19 Workout Of The Day

Tuesday 03-26-19 “Diane” A. 21-15-9 Deadlift 155/225# Handstand Push-Up B. Accessory work Pick something you suck at. I don’t mean dislike I mean really suck at but would like to get better at. Now pick that thing and do a little NFT “Not for time” couplet with that...

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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.