Happy Sunday everyone! It’s been a cold weekend so I hope you’ve all been keeping warm.

Registration for POWER ON THE PRAIRIES our two day CrossFit competition on May 4th and 5th is now open. This week we have Starke members-only registration by emailing

All you need to do is send us the following info…
Your teammate’s name
Your team name
Your category (Novice, Intermediate, RX’d)
A photo of the two of you or two individual photos.

If you have any questions or are looking for a partner let coaches know or post it in the members-only Facebook group. We’ll do our best to hook you up with a great partner.

Monday 1-28-19


DT+ @ 85/115#

50 Double Unders

12 Deadlifts

9 Hang Power Cleans

6 S2OH

6 x 50’ Shuttle Runs

This workout should be done slightly lighter than DT with the goal of going unbroken for all BB movements. Adding the double unders and the shuttle runs before and after the BB work will force athletes to pace themselves to keep rounds consistent.

This workout can also be done with kettlebells instead of BB’s if needed.