Share the Burden CrossFit

Registration goes live Feb 1st More details and info coming soon.

What a great way to end the week! :) Athlete: @huffmanfamilychiropractic

Oh it’s gonna be a good one! Athlete: @jwolfard

New Year! New Format! Same old fun! Registration is live for this year’s 2021 @crossfitgames Oh, and don’t forget our own STB Intramural Team Open!

Shoutout Athlete: Meghan @littlelady_26 Today, we programmed a workout with a high volume of DU, and she attacked this workout with unbelievable tenacity. For the first time ever, she strung together 11+ DU in a row. On Mon, Tues, and Thur morning she joins me at 4:45am for extra cardio training! And if that isn’t enough, in 2020 she attended more classes than any other athlete in our box! Meghan, your dedication and commitment to your fitness are unmatched, and it shows. Additionally, we all know that you make quality time for your husband, three beautiful kids, and your personal Lord and Savior. YOU INSPIRE US ALL!!!

Get ready for some lunges! Athlete: @paleofitness_over40

2021 Row Challenge!!! - $25 entry fee - 100 cals Men, 84 cals Women - must be completed before or after class - at STB... - may submit 1 ticket per day - with a maximum of 31 in Jan - athletes who completed cardio-palooza already earned a ticket - row calories during a class metcon do not count - winner will be chosen on Jan 31st - entry tickets will be available Jan 2nd Previous winners: @james_ward_pe and @dubbled011 - Previous years, it has been a $20 entry free but a new @concept2inc rower costs $990. We need 35 athletes to register, and STB will cover the difference :)

Know someone who wants to try CrossFit? Invite them to our new members class on Saturday, January 9th at 11am. If they attend, they will receive a CrossFit membership for $1 a day for the rest of the month of January. To preserve the integrity of our 14 athlete class cap, our 5:15am class will not be available to new athletes until the county restrictions are lifted :( All other classes including W & F 6:15am, open gym hours, evenings classes, and weekends are fair game :)

Meet Harrison! Here is Harrison’s. I am a freshman at Lindbergh High School and I play the upright bass in orchestra. I enjoy being active and hanging out with my friends. Welcome Harrison!

Year in Review STB!!! I’m so thankful that @wodify provides this data. It is so fun to see the attendance records, pounds lifted, and PRs for the year. VIDEO COMING SOON explaining the correlation between attendance and PRs. Couple of shoutouts this year go to: @james_ward_pe @elideal @marioestrada174 and @littlelady_26 @mullie14 @carolynmconboy @carolynbehnen @houseofjason17 @blairjarzynka We had so many highlights that the list of recognition can go on and on.... We are so proud of all of our athletes, and may 2021 bring even more athletes, increased attendance rates, and higher PRs! See more

Starting on Jan 4th, your coaches will ask you to fill out this year’s 2021 Athlete Report Card. Every year at STB we try to do something a little bit different with our goal setting. This year is no exception. We wanted to create something that was more personalized, and specific to each individual athlete. Additionally, we wanted to gather some objective/subjective data that your coaches can use to help you pursue your fitness goals. In short, we’ve taken some of the commo...nly programmed CrossFit movements and placed them in a spreadsheet. This year, we are asking each athlete to rate their own personal proficiency with each movement on a scale from 1-4 with a 1 being deficient and a 4 being proficient. Additionally, we’ve asked each athlete to place an indicator next to each number that highlights the limitation of that movement. [Example: OH Squat = 4(M)] With this example, an athlete struggles with the OHS because of mobility issues. Your coaches will help guide you through this rating system next week as we attempt to outline specific areas of weakness, and develop a plan to attack those weaknesses. See more

Need an easy, reliable way to keep on track in 2021? Be sure to hit up @eatful and @ninjamaochow for some healthy, locally sourced meals delivered right to our box :)

Meet Kory! I work for Ascension as the VP for Finance supporting our National Medical Group. Have been married for 15 and 1/2 years to Hillary, have 3 kids Harrison 14, Karsen 11 and Elin 8, 2 cats and a dog. We enjoy watching our kids compete in their activities and travel as much as our schedules allow. Welcome Kory!

Huge shoutout to our Snowman W.O.D winners! @paleofitness13 @_tylereaton_ @houseofjason17 Wow!!! That is super impressive :) Additionally, thank you to all of our contestants: @littlelady_26 @carolynmconboy @ebiz17 Dusty Rick @james_ward_pe @mullie14 @carolynbehnen @sooch91777 @jwolfard @beee.rob @grantjarzynka @nawrasmakhsida @smileste1 @jjnckmccabe @danielledotnicole @nikkineetree @laurenharr_ @jvanrhein

It’s gonna be a good hurt! Athlete: @sooch91777

100 Cal Assault Bike

1,000 box step-ups for time. Classes at 9am & 10:30am. Grab a weight vest or bring a backpack and join us as we remember and appreciate our service men and women struggling with PTSD

This morning, 11/12 will be the last class @jentrost coaches before going on maternity leave. Jen, we are so grateful for you and the impact your coaching and friendship have had on our lives. We hope and pray that baby Trost is happy and healthy, and that you come back and see us again when you are ready :) We love you!

We are keeping our fingers crossed...

If you can see this message, thank you for your support. We are blessed to call you our friends and family :) Have a very Merry Christmas!

We at STB are proud of all of our service men and women! Thank you for your service. Thank you for putting others first. Thank you for your sacrifice! Thank you for our freedom!

Fast transitions!!! Simple rep scheme, minimal reps, but a whole lot of sweat :) Athlete: @elideal

Join us today at noon for a solid pressing strength session followed by a little burner of a metcon with HS Work & Devil Presses :) Athlete/Coach: @mullie14

Meet Chad!!! I am a born again Christian. I enjoy bass fishing, bowling and airsoft. I have a younger brother. I m originally from Peoria, IL. My dad is from Chicago and my mom is from Peoria as well. I work for Bassik services. I’m joining crossfit to lose weight, be healthier, and to feel better about myself. Welcome Chad :)

Today’s Ring Dip Scale 1st example: (optimal) vertical straps, shoelaces down on box, external rotation at the top of each rep. 2nd example: (suboptimal) angled straps, toes on box, no external rotation

Programming Update leading into the 2021 CrossFit Open

I’m a big fan of these Create your own style workouts. Tomorrow you get to pick the reps for each of the 3 movements in an effort to optimize your overall score :) Pick it, and stick with it!

Need a gift for a friend or family member this year? Help us spread the gift of CrossFit! Gift cards have been made, and we have plenty of them at the box. Just ask a coach, and take as many as you need :) This year, a new athlete may join our fitness community for just $1/day. If they attend 12 classes in the month of January, their CrossFit membership will cost just $12. The only catch is that they must attend our Fundamentals class on Saturday, Jan 9th at 11am. AND, we... don’t want to just reward new athletes with a discounted membership and leave out our dedicated, community of CrossFitters. For every gift card that is filled out and returned to us on Jan 9th, your name will be entered into a drawing for a new percussion massager. If we only have 1 person show up that weekend, you have a chance to win :) Please keep in mind that this only applies to new athletes. If you have dropped in, trained with us in the past, our attended a previous fundamentals class, unfortunately this offer does not apply. For our morning 5:15am crew, we don’t want to make it even more difficult for you to attend our early morning classes. So, until the county restrictions have been lifted, new athletes from this promotion will be limited to our new 6:15am class slots, afternoon open gyms, weekends, and evening classes. See more

Not many fathers get to say they did muscle-ups with their children’s grandpa!!!

New CrossFit Open Season & Dates

All of the squats today! Athlete: @blem_88

Starting Wednesday, 12/16 we will offer a 6:15am class. And, starting Friday, January 8th, we will also offer a 6:15am class at the end of the week. Want to see more 6:15am options? Please let us know :)

STB is so proud to welcome our newest member :) Elias William Trost Mom and baby are doing well, and @jentrost and @chadtrost couldn’t be more happy. What a blessing. We are all so happy for you two and your family. Enjoy this time with your baby! We are so grateful that Chad and Jen allowed us to make this post.

What a great way to wrap up the weekend! DB Snatches and BBJO. Who remembers doing this workout for the first time??? Low back!!! Coach @mullie14 has been crushing the programming for us on Sunday. We are so excited for 2021. Big things coming down the pipe for our athletes :) Athlete: @ebiz17

Meet Rick! I've been doing Crossfit from about 8 years. I've been working out of my garage since Covid hit, but I miss working out with others. ! I live in Columbia, IL or South, South County as I call it with my wife and 4 year old daughter. I'm really looking forward to joining and meeting everyone! Welcome Rick!

When working out, you can: 1. Compete 2. Train 3. Practice EMOMs are perfect opportunities to train. ... Training: moderate load, moderate speed Today’s workout is a great training session. Athlete: @kevin.whittington.5 See more

Meet Josh! I am married, and live in Oakville with my wife of 17 years. We have 3 kids. I work for UPS as a Marketing Manager. I enjoy coaching my son’s soccer team, playing old man ice hockey, and eating ice cream. In a past life I worked out at 314. Welcome @jjnckmccabe

Meet Julie and Ben! This cute couple recently joined our community with the goal of increasing their overall fitness both personally and professionally. We are so happy you chose STB to be your new fitness home :) Welcome Ben and Julie!

Thursday!!! Athlete: Rob

Stick your tongue out if you are jacked about tomorrow’s open workout! Athlete: @paleofitness13

Registration for our 2hr New Years Day cardio palooza will open up 72hrs in advance. If the @butterybros have their newest documentary released by then, we will plan to watch it :)

Modified Christmas Schedule: 12/24 is our 12 Days of Christmas workout & our annual white elephant gift exchange. (What is a White Elephant?) Bring a gift < $20, wrap it up or disguise it, place it under the tree, and draw a number to determine the ‘choosing of gifts’ order. These can be serious gifts or gag gifts under $20. Bring a gift, get a gift :)... SO MUCH FUN! See more

Two Metcons Coming Your Way!!! Athlete: @beee.rob

3 Primary CrossFit Ab Exercises: GHD T2B Abmat Sit-up However, all of our compound movements require core stability too! To train all facets of our core, we also like to use rotational and anti-rotational core movements.... Athlete: @zachiceman2 See more

Code is in the bio :) I am surrounded by a supportive team of coaches and athletes. I could not do this alone, and I am forever grateful for your support :)

Barbell Cycling + Gymnastics + High Intensity Cardio! Athlete: @justingoodson

Be sure to warmup those calves and Achilles :) Athlete: @coleskid3

Heavy barbell cycling today!!! Athlete: @houseofjason17

With Black Friday tomorrow and Christmas shopping just around the corner, your coaches wanted to create a list of CrossFit gear that might be helpful for some of our athletes. Sometimes as adults, it is difficult to answer the question ,What do you want for Christmas? Here are a few suggestions that we keep in our arsenal that might be worth adding to yours :) Cheers! And, happy holidays! 1. Whoop strap... 2. Reebok Nanos 3. Sidekick scraping tool 4. Chestee padded lifting bra 5. Percussion massager See more

We know there are many gyms and boxes where you could get your training done. But, you chose us! Thank you! And, Happy Thanksgiving :)

30mine Amrap!!! Athlete: @brittanybradley2018 is jumping!

Great Workout with a Solid Crew Athletes: @sooch91777 Rob Becker @justingoodson @paleofitness13 @jvanrhein

The PUMP is gonna be real! Athlete: @dubbled011

Mental Toughness Today! Athlete: @littlelady_26

Meet Jason! I was a food scientist at DuPont for 15 Yrs and recently moved into the IT world selling business voice and network solutions. I got married to my best friend/wife on November 16th 2019. I have a 18 year old son who loves to test my patience. I Really enjoy just about anything outdoors from backpacking in the mountains, fishing, and most recently have taken up scuba diving. Welcome to the family Jason!

T2B - DU - Squat cleans Athlete: @blairjarzynka

Leg Burner! Athlete: @rlbradleyii

Thank you! It was amazing to see all of the shoe boxes we collected over the past few weeks. I am so proud of our CrossFit family!

Great Workout with the South County Supplement Superstore crew this morning! @onwardfitness_s2 @dragomir265 @p_renky @sterando1993

Zip up hoodies!!! Link in bio. Ladies, these are unisex, and Kaitlin from @gotreign recommended going one size down for a proper fit :)

Plus One on all 4 movements :) Athlete: @jetton_films89

@stbrecipe Healthy food options don’t have to taste bad, and they don’t have to be super complicated to make. We created this page from our very own kitchen. Anything we’ve posted here has been cooked and consumed on a regular basis :)

See you tomorrow! Athlete: @carolynbehnen

This year, we have unique opportunity to bless children around the world with a Christmas gift box! This simple act of kindness can truly make this Christmas season wonderful for children who may not experience the happiness so many of us enjoy with our families. Last year we were able to collect 26 boxes! I would like to set a goal of 30 this year. Please grab a shoe box the next time you attend a class and the information/instruction pamphlets that go with it. Saturday, Nov... 14th will be the last day to drop them off at our box. We will then deliver the boxes to our church @crosspointchurchstl to be shipped out to children in need. Help us, Share the Burden with those who are less fortunate :) Thank you! See more

It’s gonna be a good one! See you tomorrow :)

We had so many great costumes today! Thank you to everyone who dressed up to make today so special. Why does CrossFit work? COMMUNITY! It was a hard decision, but the verdict from your coaches is in!

When your son is clearly unimpressed by your pull-ups :) @crossfit @crossfitgames @crossfitaffiliates @makewodsgreatagain

Fun warmups this morning :) :30 Lsit Ball Pass :20 Med ball squat or plank

Gift cards for tomorrow’s Halloween W.O.D! Wear those costumes :)

Huge shoutout to @justingoodson for all of his hard work to revamp/update our website :)

Get ready! Athlete: @houseofjason17

Thursday’s Swim n Stuff substitute for swimming :) Don’t worry, it’s plenty hard, but at least we don’t need to fear drowning after the assault bike sprints :) @jentrost @mullie14 @grantjarzynka

Tomorrow’s Ring Row Transition Variations

Today, is a great day! Happy Monday Fitness Family :) Athlete: @dubbled011