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Monday 1-17-21 Workout Of The Day

Monday 1-17-21 A. E2M - 6 Build to a "heavy" three S2OH (push press or ideally jerk) *from the rack Take some time in part A. to build to a heavier weight with either your push press or jerk for three reps. Work on absorbing the bar on the way back down each and every...

Sunday 1-16-21 Workout Of the Day

Sunday 1-16-21 30 Min Grinder 6 Heavy Bench Press 6/Leg Single Leg Hip Hinge 6 Peg Board Up Down's or 6 chin ups @ 21x1 6 Deficit Back Lunges / leg (stand on 45# plate w. 2 sec pause @ top) 1 Heavy Sled Push Grinders are all about time under tension & building...

Saturday 1-15-21 Workout Of The Day

Saturday 1-15-21 AMRAP - 35 “Snafu” 100 Kcal ECHO 90 T2B/HLR 80 Thrusters 70 Ring Rows 60 Hang Power Cleans 50 Ring Dips 40 Alternating Lunges 30 Box Over Burpees 20 BB Back Squat Jumps 10 Bar Muscle Up/C2B/Pull Up/ Ring Row RX: 65/95# Intermediate: 55/75# Beginner:...

Friday 1-14-21 Workout Of The Day

Friday 1-14-21 HEAVY DAY: Today will be a heavier day with a snatch focus. If the snatch isn't a great movement mobility wise, participants can perform muscle cleans for part A. and a clean + hang squat clean for part B. A. E90 - 6 Drop Snatch From The Rack Every 90...

Thursday 1-13-21 Workout Of the Day

Thursday 1-13-21 A. E2:30 - 4 5 Front Squat Build to a challenging five front squats then start your four sets with the group. Coaches will hep with your build and weight can still be added through your four working sets. B. AMRAP - 8 "It Ain't Easy" 10 Hang C&J...

Wednesday 1-12-21 Workout Of The Day

Wednesday 1-12-21 For Time 100 Kcal Ski / Row 90 KBS 80 Alternating Gorilla Rows 70 KBS 60 KB Box Step ups (two bells) 50 KBS 40 Push Ups 30 KBS 20 Bell Over Burpees 10 KBS RX: 2x Bells @ 35/50# Intermediate: 2x Bells @ 30/40# Beginner: 2x Bells @ 20/30# Today's...

Tuesday 1-11-21 Workout Of the Day

Tuesday 1-11-21 "AMRAP TRAP" AMRAP - 10 10/12 Kcal ECHO 20 Alt. DB Snatches 10 DB Goblet Squats -Rest 3 Min- AMRAP - 8 16 Alternating DB Lunges 10 Box Jumps 6 Push Ups -Rest 3 Min- AMRAP - 6 10 DB Thrusters (5/side) 6 DB Over Burpees RX: 35/50# Intermediate: 30/40#...

Monday 1-10-21 Workout Of The Day

Monday 1-10-21 GYM NEWS: We sincerely hope that you had a wonderful holiday season surrounded (but not too closely) by friends and family! Now that all the holiday food and drink is behind us, it's time to get back into a routine and we are here for you! We want to...

Sunday 1-09-22 Workout Of The Day

Sunday 1-09-22 30 Min Grinder 1 Sled Push HEAVY 4 Peg board Up downs OR Chin Ups. 6 Bulgarian Split Squats / Side 8 Alternating Gorilla Rows 10 HLR (knees to chest) @ 3131 12 DB Push Ups (deficit) 14 HEAVY Russian KBS Today's workout is a grinder. Slow and steady will...

Saturday 1-08-22 Workout Of The Day

Saturday 1-08-22 With A Partner AMRAP - 30 50 Dbl. KB Clusters 40 Burpee Box Jump Overs 30 Kcal Echo 20 Ring Muscle Ups / Ring Dips / Dips 10 Rope Climbs / 10 Chin Ups per person if no rope climbs Today's workout is a partner workout that can be modified for all...

Friday 1-07-22 Workout Of The Day

Friday 1-07-22 A. E3M - 8 3 Front Squat Build to a heavy three front squats then perform eight rounds on a three minute clock. B. AMRAP - 10 8-10 Kcal Ski 8 KBS 35/50# (Russian) 6 Goblet Squats 4 Push Ups 2 Burpees *Same for all levels, modify KB weight if needed....

Thursday 01-06-22 Workout Of The Day

GYM NEWS: Just a heads up there will be no open gym or noon class on Thursday January 6th. We apologize for any inconvenience and hope you can make it to another class time on the schedule. Thursday 01-06-22 A. Skill review followed by five rounds building weight each...

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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.