CrossFit Ballwin Logo

ATTENTION:

WALKING OVER THIS THRESHOLD MEANS YOU ARE READY TO TRAIN LIKE AN ATHLETE.
CrossFit Ballwin Logo

ATTENTION:

IN ORDER TO BE SUCCESSFUL YOU MUST FORGET THE TROUBLES IN LIFE AND FOCUS ON THE GIVEN TASK AT HAND.
CrossFit Ballwin Logo

ATTENTION:

WALKING OVER THIS THRESHOLD MEANS YOU ARE READY TO TRAIN LIKE AN ATHLETE.

WELCOME TO CROSSFIT BALLWIN, A FRIENDLY CROSSFIT GYM OF ST. LOUIS COUNTY, MO.

Welcome To CrossFit Ballwin

CrossFit Ballwin is a community driven by fitness. Our members drive, support and compete against each other for better fitness results. Our dedicated coaching team will be there to develop your movements for a smooth transition into CrossFit!!

OUR PROGRAMS

Crossfit Program at Crossfit Ballwin

CrossFit Program

CrossFit is constantly varied functional movements performed at high intensity.

Foundations Course

Foundations Course

The purpose of our new foundations course is to provide an entry level environment.

Elise’s Journey with CrossFit Ballwin

Elise’s Journey

CrossFit is this big scary word to some people and usually when people hear it they say “that’s too intense for me, or I’m too scared to try that” or the best one, “I don’t want to get bulky”. However, to me this “CrossFit” has changed my life in so many ways… Read my entire journey here.

Athlete’s Corner – CrossFit Ballwin, St. Louis

Emily Emerson Story

Why did you join CrossFit Ballwin?

I initially joined Crossfit Ballwin to shut my husband up. He was a member and talked about it constantly. He wanted so badly for me to join so we could workout together. I planned on going once just to humor him. Almost two years later, I’m still going and it’s blessed both of our lives richly.  Read more here…

Greg Cochran Story

Why did you join CrossFit Ballwin?

My son and I joined about 2 years ago to help get him in shape for high school wrestling. I’ve been doing it ever since.  Read more here…

FOLLOW US

#goodoverbad #attitude #davidgoggins #canthurtme #crossfit #crossfitcommunity #crossfitballwin #cfb2021 ...

25JAN2020

Weightlifting:
Power Clean (Build to a Heavy Triple (Touch & Go))

Metcon:
"Wonderworld" (Time)
For Time:
100 Double Unders
21 Power Cleans (155/105)
21 Bar-Facing Burpees
100 Double Unders
15 Power Cleans (155/105)
15 Bar-Facing Burpees
100 Double Unders
9 Power Cleans (155/105)
9 Bar-Facing Burpees

"Wonderworld" — Beef’d Up (Time)
For Time:
100 Double Unders
21 Power Cleans (185/135)
21 Bar-Facing Burpees
100 Double-Unders
15 Power Cleans (185/135)
15 Bar-Facing Burpees
100 Double-Unders
9 Power Cleans (185/135)
9 Bar-Facing Burpees

After Party:
Stamina Squats
On the Minute x 10 (5 Rounds):
Minute 1: 4 Front Squats
Minute 2: 8 Back Squats
Barbell Load For Both Lifts: 60-62% 1RM Front Squat

Modifications:
DOUBLE UNDERS
Reduce Reps
Single Unders
Practice Time Caps
Double Taps
Line Hops
Over-and-Back Dumbbell Hops

POWER CLEANS
Double Dumbbell Power Cleans
Single Dumbbell Power Cleans
Odd Object Power Cleans

BAR FACING BURPEES
Regular Burpees
Dumbbell Facing Burpees
...

#staythecourse #success #zigziglar #ignorethehaters #itsjustnoise #crossfit #crossfitcommunity #crossfitballwin #cfb2021 ...

22JAN2020

Weightlifting:
Back Squat (3 Sets of 5 Reps at 85% 1RM)

Metcon:
"Double-Edged" (Time)
7 Rounds For Time:
12/9 Calorie Bike
30 Double Unders
10 Burpees

"Double-Edged" — Beef’d Up (AMRAP - Rounds and Reps)
TEAMS OF 2
AMRAP 20:
12/9 Calorie Bike
30 Double Unders
10 Burpees

*Switch After Full Rounds

After Party:
Gymnastics Conditioning
Not For Time:
25 Strict Handstand Push-ups
50 Kipping Handstand Push-ups

Modifications:
BIKE
250/200 Meter Row
200/150 Meter Ski Erg
12/9 Calorie Bike
15 Shuttle Runs [10 Meters]

DOUBLE UNDERS
Reduce Reps
Single Unders (45)
Practice Time Caps (40 Seconds)
Double Taps
Line Hops
Over-and-Back Dumbbell Hops
...

#standout #beunique #beyou #crossfit #crossfitcommunity #crossfitballwin #cfb2021 ...

21JAN2020

Metcon:
"Cho To-Go" (3 Rounds for reps)
AMRAP 5:
40/30 Calorie Row
20 Box Jump Overs (24"/20")
AMRAP "Macho Man" (135/95)

Rest 5 Minutes

AMRAP 5:
30/21 Calorie Row
15 Box Jump Overs (24"/20")
AMRAP "Macho Man" (155/105)

Rest 5 Minutes

AMRAP 5:
20/15 Calorie Row
10 Box Jump Overs (24"/20")

*AMRAP "Macho Man" (185/135)
1 Round of "Macho Man" is:
3 Power Cleans
3 Front Squats
3 Push Jerks

"Cho To-Go" — Beef’d Up (3 Rounds for reps)
AMRAP 5:
40/30 Calorie Row
20 Box Jump Overs (30"/24")
AMRAP "Macho Man" (135/95)

Rest 5 Minutes

AMRAP 5:
30/21 Calorie Row
15 Box Jump Overs (30"/24")
AMRAP "Macho Man" (155/105)

Rest 5 Minutes

AMRAP 5:
20/15 Calorie Row
10 Box Jump Overs (30"/24")

*AMRAP "Macho Man" (185/135)
1 Round of "Macho Man" is:
3 Power Cleans
3 Front Squats
3 Push Jerks

After Party:
Body Armor
3 Giant Sets:
25 GHD Sit-ups
10 Dumbbell Bench Presses
Max Unbroken Strict Pull-ups

Modifications:
MACHO MAN
Double Dumbbell For All Movements
Single Dumbbell For All Movements (3 Each Side)

BOX JUMP OVERS
Lateral Hops Over Barbell
Line Hops
Box Step-ups
Double Unders
Single Unders
Jumping Lunges
Step Back Lunges

ROW
40/30 Calories:
30/21 Calorie Bike
30/21 Calorie Ski Erg
400 Meter Run
30/21 Calories:
21/15 Calorie Bike
21/15 Calorie Ski Erg
300 Meter Run
20/15 Calories:
15/12 Calorie Bike
15/12 Calorie Ski Erg
200 Meter Run
...

#strength #resilience #youareincontrol #howwillyourespond #mayaangelou #crossfit #crossfitcommunity #crossfitballwin #cfb2021 ...

20JAN2020

Metcon:
"Ketty" (Time)
5 Rounds For Time:
400 Meter Run
30 Kettlebell Swings (53/35)
30 Step Back Lunges

"Ketty" — Beef’d Up (Time)
5 Rounds For Time:
400 Meter Run
30 Alternating Dumbbell Snatches (50/35)
30 Single Dumbbell Box Step-ups (24"/20")

After Party:
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Calves
Glutes
Quads
Hamstrings

Modifications:
KETTLEBELL SWINGS
Single Arm Russian Dumbbell Swings
Odd Object Ground to Overhead
Single Arm Dumbbell Devil's Press
Single Arm Dumbbell Snatch

STEP BACK LUNGES
Box Step-ups

400 METER RUN
500/400 Meter Row
400/300 Meter Meter Ski Erg
25/18 Calorie Bike
30 Shuttle Runs [10 Meters]
...

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Call Us

(636) 346-4859

14520 Manchester Rd. Ballwin, St. Louis, MO 63011

Veteran owned and operated

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Areas We Serve

St. Louis, Ballwin, Manchester, Chesterfield, Des Peres, Fenton, Creve Coeur, Valley Park.

 

CrossFit Gym Ballwin, St. Louis Reviews Rating: 4.9/5 based on 102 reviews on Google, Facebook, and Yelp.

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