Happy Sunday everyone. We hope you all had a great weekend!
Congratulations to Starke Athletes Colton, Derek, and Eric and coaches Ali, Ben, Caden, & Justin for competing in The Comp hosted by Undefeated this past weekend. You all looked great and we’re proud to have you representing Starke out in the CrossFit community!
SCHEDULE CHANGES THIS WEEK!!!
We have a couple schedule changes this week so please check the schedule and sign up before showing up to class.
Wednesday, January 16th (and Thursday January 24th) Starke is hosting the West St Paul Wildcats for a school workout from 9-11am. To accommodate for these students we’ve moved the 9:30am class to 11am.
Thursday January 17th the 9:30am class will be moved to 8:30am and there will be no noon class and allow Ben & Paul to put on a presentation for the National Microbiology Laboratory mid-morning. Don’t worry, we’ll be wearing bio suits and make sure that we don’t get bitten by any monkies while we’re there…
BENCH PRESS CHAMPIONSHIPS SATURDAY JANUARY 19th
This Saturday we will be hosting the Bench Press Championships at Starke. If you’re interested in volunteering for the event please send an email to firstname.lastname@example.org for more details on positions that need to be filled. The powerlifting association will set up Saturday afternoon and lifting should start around 2pm. This will be a short afternoon event as it’s only the one lift for competitors.
Back Squat 3×3 Build to a heavy three for the day then begin your sets…
10 Minute Circuit @ 35/50# +/-
“Double, Double Bells In Trouble”
6 Double Bell C&J
8 Front Squats
10 Bent over Rows
12 Back Lunges (6/leg in front rack)