ALL BLOG POSTS

Monday 6-14-21 Starke HomeFit

GYM MEWS: As we navigate the new Public Health Restrictions, and receive feedback form members, and availability from coaches we will be adding classes and times back in on the schedule for outdoor options. We hope to be back indoors soon and get back to somewhat...

Saturday 6-12-21 Starke HomeFit

Saturday 6-12-21 Starke HomeFit In todays workout we are honouring 215 children who were taken from their parents, their families and their homes. Some to return with horrible lifelong memories and some who never returned. This is something that has been on my mind...

Friday 6-11-21 Starke HomeFit

GYM NEWS: We hope everyone is doing well and staying safe. With the newest Public Health Orders in effect Saturday, we're waiting to see if they will allow outdoor workouts like they did before. We'll be sending out an email blast and and posting on social media with...

Thursday 6-10-21 Starke HomeFit

Thursday 6-10-21 Starke HomeFit "Three Bases" @ 65/95# AMRAP - 10 15 KBS 35/50# 10 Up Downs 40 Double Unders or 80 Single Skips Rest 3 Min AMRAP - 10 10 Hang Power Cleans 10 Dips (Ring, box, or bench) 10 Jumping Lunges or Drop Lunges Rest 3 Min AMRAP - 10 10 Thrusters...

Wednesday 6-09-21 Starke HomeFit

Wednesday 6-09-21 Starke HomeFit A. EMOM - 16 Odd Minutes: 5-6 Pul Ups / Bent Over Rows Even Minutes: 6-10 Deficit Push Ups (DB's, Boxes, Benches etc...) Find your variations for the above two movements. These should be tough and allow for 30ish seconds rest between...

Tuesday 6-08-21 Starke HomeFit

Tuesday 6-08-21 Starke HomeFit AMRAP - 30 "Jumanji" 20 Alternating Renegade Rows 20 Alternating Front Rack Back Lunges 20 T2B / HLR / Dragon Flags 20 Hang Squat Cleans 20 Alternating DB Snatches *Every 5 Minutes run 200m Today's workout can be done with a Barbell,...

Monday 6-07-21 Starke HomeFit

Monday 6-07-21 Starke HomeFit A. E2:30 - 6 5 Front squats @ 32X2 Tempo Choose a Barbell, Kettle Bells or DB's for your tempo squats. These will be a three second descent, two second hold in the bottom position, explode up, pause and re-pressurize at the top again for...

Saturday 6-05-21 Starke HomeFit

Saturday 6-05-21 Starke HomeFit AMRAP - 35 "Smokin Saturday" @ 65/95# +/- 10 HSPU 10 Hang Squat Cleans 10 Bar Over Burpees 10 S2OH 10 Front Rack Lunges (forward or backwards) 400m Run Today's workout is going to be a longer AMRAP with a 400m run at the end of every...

Friday 6-04-21 Starke HomeFit

Friday 6-04-21 Starke HomeFit A. "PUMP SESH" 30 Seconds work & 30 seconds rest x 20 DB Chest Press Chin Ups Shoulder Press Kickbacks / Skull Crushers Curls (BB/DB) For part A. find weights that will keep you moving and present a "struggle" as you get closer to the...

Thursday 6-03-21 Starke HomeFit

Thursday 6-03-21 Starke HomeFit A. EMOM -12 Odd Minutes: 5-6 Strict Pull-Ups / Ring Rows Even Minutes: 8-10 Push-Ups / Bench / Floor Press For Part A. find some challenging variations to complete each movement for a consistent number of reps. Quality over quantity is...

Wednesday 6-02-21 Starke HomeFit

Wednesday 6-02-21 Starke HomeFit AMRAP - 30 "Survivor" 4 Clean & Jerks @ 85/115# 8 T2B / Anchored Sit Ups 12 Dips 14 Hang Power Cleans 16 Front Rack Back Lunges *Every 5 minutes run 200m Todays workout is a 30 minute AMRAP that can be done with DB's (30's/40's)...

Tuesday 6-01-21 Starke HomeFit

GYM NEWS: Happy Birthday Starke!!! June 1st is our 9 year anniversary. Last year with everything going on, we were just opening back up from the first lockdown. I didn't know if we would be able to open up and if we'd be able to hang on through the COVID storm. We're...

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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.