ALL BLOG POSTS

Thursday 11-15-18 Workout Of The Day

Thursday 11-15-18 25 Min AMRAP In teams of two, share the load… “Hit Me” 20 Kcal Row 20 Over the Rower Burpees 20 C2B Pull-Ups / Pull Ups 20 Goblet Squats (horns) 60/80# 20 Ring Dips 20 T2B

Wednesday 11-14-18 Workout Of The Day

CrossFit: 5×5 or 5×7 Bear Complex with 3-5 min recovery between sets. Version 1. Power clean + front Squat + push press + back squat + push Press. This version gives you more breaks and forces you to be under tension longer. You can get away with resting in the rack...

Tuesday 11-13-18 Workout Of The Day

Tuesday 11-13-18 A. Back Squat 3 x 3 @ 83% B. 3 Rounds of  FIVE REPS of each movement with double bells @ 35/50# +/- Double Bell Swings Double Bell Front Squats Double Bell Cleans Double Bell Front Squats Double Bell S2OH Double Bell Front Squats Loaded carry… *All...

Monday 11-12-18 Workout Of The Day “Lest We Forget”

Monday 11-12-18 Remembrance Day WOD “Lest We Forget” “Lest We Forget” is a Starke original workout that we did in 2017 for the first time. This workout is to commemorate all of the soldiers that died in battle and still fight today. With all the films that come out on...

Saturday 11-10-18 STARKE WARS “The Gains Awaken”

Today is the day. It's time for the gains to awaken. We're looking forward to having everyone down for the first ever "Starke Wars" in-house competition. We hope athletes are ready and excited for the workouts ahead. All information was emailed out a few days ago but...

Blog Post: Every Day Matters by Coach Laurie Kraus

  Social media is everywhere these days, and there is certainly no shortage of fitness-related posts. If you're following social media then no doubt you have seen numerous posts about people who are accomplishing PRs, learning new movements and achieving big goals....

Friday 10-09-18 Workout Of The Day

Friday 11-09-18 A. 15 Min Build to your heaviest Squat Clean or 5 Double Bell Clean & 5 Front Squats (clean + squat + repeat four more times) B. 5 Rounds… “SVT” 150m Row 5 Shuttle Runs @ 50’ Ea. 5 DB Cleans (heavy) 5 DB Thrusters (same as cleans) Rest 1...

Thursday 11-08-18 Workout Of The Day

https://youtu.be/DYhVUg2moZ8 Thursday 11-08-18 In Teams of two… EMOM-24 “EMOM Wreckers” 20 Thrusters @65/95# (10ea.) 14 Box over Burpees 24/28” (7ea.) 16 C2B/Pull-Ups (8ea) 14/20 Kcal Row 80-100 DU’s (40-50ea) The goal for this workout is to finish the reps with your...

Wednesday 11-07-18 Workout Of The Day

Wednesday 11-07-18 A. 4 Rounds NFT 3, 6 ,or 9 Peg Board Chin-Ups (see video below) 8 Deficit Lunges / Leg KB/DB 8 DB Bench / Floor Press (heavy for 8) B. For Time… “Legs Day” 80 Walking Plate Lunges 35/45# (hug that sucker or put it overhead but whichever you chose to...

Tuesday 11-06-18 Workout Of The Day

Tuesday 11-06-18 In Teams of 2. Share the Load 40 Min AMRAP “Slam Dunk” 3 Sled Sprints Ea. (empty) 30 Kcal row (total) 20 Double Bell C&J 35/50# 16 DB Box Over Burpees 35/50# 20/24” 12 Deadlift 155/225# (6 Deadlifts each or 12 as a pair)

Monday 10-05-18 Workout Of The Day

Monday 11-05-18 A. 4 x 3 Tempo Front Squats @ 23x1 Have a partner count for you just to make sure you’re putting in your three seconds. B. 3 RFT (15 Min time Cap) “Body Weight Ball Buster” 12 HSPU/ Pike Push Ups / Push Ups 12 T2B / HLR 12 Ring Dips / Box Dips 12...

Sunday 11-04-18 Workout Of The Day

GYM NEWS: Hey everyone, well it seems like there's some excitement for the new Sunday schedule being open. Please make sure to register for classes in advance so coaches can plan warm-ups appropriately and will allow us to tailor workouts to the size of the groups....

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.