LATEST WOD

Wednesday 01-05-22 Workout Of The Day

Wednesday 01-05-22 3 RFT 800/1000m Row 30 Front Squats 400/500m Ski 30 Alternating Front Rack Lunges (same weight as front squats) RX: Row 800/1000m BB @ 95/135# Ski 400/500m Intermediate: Row 800/1000m BB @ 65/95# Ski 400/500m Beginner: Row 600/800m BB @ 55/75# Ski...

Tuesday 01-04-22 Workout Of The Day

Tuesday 01-04-21 A. EMOM - 16 Odd: 5 Thrusters Even: 8 Pull Ups (see below for variations) RX: 85/115# & C2B Intermediate: 65/95# & Pull Ups Beginner: 55/75# Pul Ups or Ring Rows Today's goal for Part A is to go a little heavier in your thrusters and allow...

Monday 01-03-22 Workout Of The Day

Monday 01-03-22 A. EMOM - 12 Odd: Minutes: 5 DB Bench/Floor Press Even: 5 Single Leg Deadlift / Side Take some time to build and find some weight for part A. It's not going to get crazy heavy as you only have a minute to accomplish each movement in. The single leg...

Sunday 01-02-22 Workout Of The Day

Sunday 01-02-22 30 MInute Grinder... 10 KB Deadlift + 120' loaded carry (garage door to turf and back) 8  DB Strict Press 10 Strict Pull ups / C2B Pull Ups 8 Ring Dips 10 Dbl. Bell (DB or KB) Front Squats 1 x Sled Push Today's workout is a grinder and will get the...

Friday 12-31-21 Workout Of the Day

Friday 12-31-21 GYM NEWS: Remember that classes today are at 6am, 9:30am & 12:00pm Well it's the last day of 2021 everyone and we're going to finish it up with a  partner workout. It's definitely been a year of challenge and change I'm sure 2022 is going to be a...

Thursday 30-12-21 Workout Of The Day

Thursday 30-12-21 A. E2:30 - 8 3 Hang Power OR Squat Snatch For Part A. perform three reps whatever variation you can do. If you DON'T have a great full depth overhead squat, stick to the "power" variation rather than squat snatches. Build through each round if...

Wednesday 12-29-21 Workout Of The Day

Wednesday 12-29-21 In teams of two #yougoigo AMRAP 30 20/15 Kcal Row 10 Over the rower Burpees 10 T2B / HLR *Tag partner to trade off... Todays workout will be shared with a friend 🙂 Rowers will be set up along the wall with the white board and change rooms where...

Tuesday 12-28-21 Workout Of The Day

Tuesday 12-28-21 CROSSFIT TOTAL For load: 1-rep max back squat 1-rep max strict press 1-rep deadlift Today we hit a fun and heavy workout testing your heaviest Back Squat, Strict Press and Deadlift. After a general warm up and activation, pair up and throw down...

Monday 12-27-21 Workout Of The Day

Monday 12-27-21 A. E2M - 6 2 Muscle Ups & 2-3 Hang Power Cleans (RX) Dip variation & 2-3 C2B Pull Ups + 2-3 Hang Power Cleans (Intermediate) Dip variation & 2-3 Pull Ups / Ring Rows + 3 Hang Power Cleans Part A will be a bit of skill work and prep for part...

Sunday 12-26-21 Workout Of The Day

Sunday 12-26-21 "GHOST" 6 rounds for max reps: 1:00 calorie row 1:00 burpees 1:00 double-unders OR single unders Rest 1:00 Today's workout is a "fun" one and is fitting on Boxing Day as the workout "Ghost" is created after Robert the "Ghost" Guerrero check out Robert...

Friday 12-24-21 Workout Of The Day

Friday 12-24-21 GYM NEWS: Merry Christmas everyone! Today we have limited classes with our last class being at 12:00 noon today. Come in partner up and throw down. In Teams Of Two... AMRAP - 30 30 BB Front Squats 30 Pull-Ups (C2B / Pull Up / Ring Row) 30 BB...

Thursday 12-23-21 Workout Of The Day

Thursday 12-23-21 A. E2M - 6 Build to a Challenging TNG Clean & Jerk Use part A. to drill technique on your Clean & Jerk. Newer members should be pulling from the hang position (just above the knee) rather than the floor. The push jerk will be the most...

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.