New Place To See The WOD...

Hey everyone,

Well it's been a crazy couple weeks, we've moved into Starke 2.0 and I'm starting to learn how our new website works a little better. You should be able to check out all new and upcoming WOD's on it.

Upcoming WOD's (Workout Of The Day) can be found HERE

See you at the gym!!!

Paul

Tuesday 7-25-17 WOD

Tuesday 7-25-17 WOD

With a running clock...

3 Rounds of...
8 Walking lunge steps DB or KB 30/50# +/-
6 Burpees
50 Double Unders

Rest 2 Min

3 Rounds of...
8 Walking lunge steps DB or KB 30/50# +/-
6 Burpees
50 Double Unders

Rest 2 min

3 Rounds of...
8 Walking lunge steps DB or KB 30/50# +/-
6 Burpees
50 Double Unders

Post final time including breaks.

Here's the standards....

A. Kettlebells may be held in the overhead, front rack, or farmer carry position. Whatever option you choose to start off with you will finish all nine rounds with. If you want more of a challenge go overhead, if you want to be challenged and have the weight sit on top of your lings in the rack position, well that's still gonna suck. If you're training to kick ass in a Vegas shopping spree then go heavy and by your sides... Choose wisely...

B. Yes everyone must do burpees. Don't even ask...

C. For those of you who have a high number of DU's 70+ unbroken do the 50 for each round. If you do not have a high number of unbroken reps pick a consistent number that you can hit in no more than 60 seconds. If you do not have DU's perform 50 single skips instead.

The goal for this workout is fast consistent work and quick transitions. You get two minutes of rest for a reason.

Monday 7-24-17 WOD

Monday 7-24-17 WOD

Hello Starke 2.0...

It's been a long crazy weekend and I want to thank everyone for all of your help and support over the weekend. I appreciate everyone's generosity with many of you giving up your time to come help with the move.

Thank you once again everyone. I couldn't have done this without you...

Paul

CrossFit:

21-15-9
Front Squats 85/115
HSPU
Hang Power Clean 85/115#

Fitness:

21-15-9
Double Bell Front Squats 25/40
HSPU
Hang Power Clean 25/40#

Saturday 07-22-17

Saturday 07-22-17

...buh bye Starke 1.0...

This is it, one last kick at the old Starke can...come out and be a part of the last Starke 1.0 workout. We're making history!

30 min, 3 partner AMRAP

200m run
15 pull-ups
15 push ups
15 goblet squats 50/70#
15 burpees

Partner 1 runs while partner 2 and 3 work through the 15s. When partner 1 returns, partner 2 leaves on the run and partner 1 and 3 continue through the 15s, when partner 2 is back, partner 3 runs and partner 1 and 2 continue through the 15s.

Friday 7-21-17 WOD & Second last day at Starke 1.0

Friday 7-21-17 WOD & Second last day at Starke 1.0

Hey everyone. Today is our second last workout at Starke 1.0. We will be putting down turf and flooring in the new building tomorrow.

Saturday we will have one last class at 8:30am then start loading the truck with all of our gear and bring it over to it's new home. If you have time on Saturday to help out we will be starting at 10am getting things moved out of Starke 1.0

We will be posting in Instagram and Facebook throughout the day if you're interested in helping out or coming by to check it out.

Now that all that's said here's tomorrows WOD ;-)

"Thrust & Run"
50 Thrusters 65/95#
1 Mile Run
50 Thrusters

Kettlebell option for thrusters @ 25/40#

Thursday 7-20-17 WOD

Thursday 7-20-17 WOD

"Suns Out Gunz Out"
5 Rounds of...
6 DB Hammer Curl to Press
6 Ring Rows @ 51x1
8 Alternating Renegade Rows with push up
2 x 50m Prowler Sprints 25#/post
1 x Peg board ascent or rope climb

Wednesday 7-19-17 WOD

Wednesday 7-19-17 WOD

5 x 800m run with 2 min recovery between each round.

If athletes can't run the Rowing WOD is

5 x 1000m w. 2 min recovery between each round.

*Use the full 800m loop for this workout. Coaches will record your times for each lap
A running clock will be used so athletes can pay attention to rest times.