1. We are exctied to welcome Annick Duma to the Starke Coaching team. Annick comes to us with five years of CrossFit expereince and three years coaching experience. Annick as been spending time coacning classes and in 1:1 sessions with Paul to get ready to to fly solo.
    Monday November 4th will be Annick’s first solo class at Starke. Annick will be Taking on Monday & Tuesdays at 6am and Fridays at 9:30am and 12:15pm. Welcome to Starke Annick. We know you’re going to like it here 🙂 Annick’s Coach Profile is updated. Check it out and meet your new coach!
  2. The West St Paul Wild Cats are back and we have modified a few class times for this. The following Days the 9:30am class will be moved to 11:15am Monday Novemebr 4th, Wednesday November 13th, Thursday November 21st. Members may come in and train in the mezzanine from 9:30 – 11 if they like. Currently we are in the process of moving things around upstairs and creating some extra training, personal training, and team training space for use during busier class times #betterthanyesterday

Monday 11-04-19 Workout Of the Day

A. E2MOM x 8 rounds
1 snatch pull + 1 squat snatch + 1 snatch balance

B. 21-15-9 @65/95#
squat snatch
ring dips