ALL BLOG POSTS

Wednesday 6-06-18 Workout Of the Day

Wednesday 6-06-18 CrossFit: A. Take 12 minutes to achieve a “heavy” three hang squat cleans B. 15 Min AMRAP 3 Hang Squat Cleans 6 HSPU @ 25/45# 1 Pegboard ascent (or 8 chin ups) 30 Double Unders   Fitness: A. Take 12 Minutes to build to a heavy double bell clean &...

Monday 6-04-18 Workout Of The Day

Monday 6-04-18 “Shark Bait” 3 RFT w. 20 Min Time Cap 10/14 Kcal Row 15 T2B / HLR 20 KB Back Lunges (10/leg) 40/60# or same weight as swings) 25 KBS 40/60# 30 Wall Balls 20/30#   Weightlifting: Snatch 1 x 1 @ 75, 80, 85, 90, 95 Clean & Jerk 1 x 1 @ 75, 80, 85, 90, 95...

Saturday 6-02-18 Workout Of The Day

GYM NEWS: Good evening everyone. You may have noticed that there is only one class on the schedule for tomorrow. My mother passed away a week ago and the funeral is tomorrow. All of our coaches wanted to attend, pay their respects, and lend their support and I...

Thursday 5-31-18 Workout Of The Day

Thursday 5-31-18 3 Rounds NFT “Beach Buddies” 10 Bench / Floor Press 10 Bent over DB rows (Bi-lateral) 10 HLR @ 32x1 (use DB between feet for added fun) 10 Single leg back lunges (deficit) w. double bells in rack...

Wednesday 5-30-18 Workout Of The Day

Wednesday 5-30-18 A. 8 Min Build to a  challenging four hang power cleans. B. E2M 7 4 Hang Power Cleans C. 5 Min AMRAP 5 Hang Squat Clean @ 95/135# 5 Bar Facing Burpees Fitness: A. Take 8 Minutes to establish the following 8 heavy Double Bell Cleans 8 Strict Pull-ups...

May 28th-June 1st

Monday 20 min AMRAP 10 t2b 15 plate ground to overhead 20 cal row   Tuesday 15 min amrap 6 tire flips 18 goblet squats 300 m run   Wednesday 27-21-15-9 cal row DB thrusters   Thursday 20 min row every 2 min perform 1sled push +1 sled pull   Friday 4rds 1 min stations...

Monday 5-28-18 Workout Of The Day

Monday 5-28-18   A. 5 Rounds NFT 5 BB Thrusters 95/135# +/- 5 Strict C2B Pull Ups Rest 1 Full Minute Stay consistent with the thrusters and pull-ups then take 60-90 seconds to rest between. B. 8 Min AMRAP 10/14 Kcal Row 15 BB Squat Jumps 55/75# 10 Ring Rows *Fitness...

Saturday 5-26-18 Workout Of The Day

Saturday 5-26-18 Workout Of The Day 30 min AMRAP “Solo Sufferfest” 10 Double Bell C&J 40/60# 12 Alternating KB Back Lunges (bells at your sides) 10 Shoot Throughs (paralettes, bells or boxes) 10 Burpee Pull-Ups *There will be a "Fire Drill" every five minutes where...

Friday 5-25-18 Workout Of The Day

Friday 5-25-18 Workout Of The Day CrossFit: A. Take 12 minutes to establish a challenging & repeatable squat clean + 2 front squats. Keep in mind that for part B. there will be other exercises involved and that these movements should be repeatable with some reserve...

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.