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
CrossFit is constantly varied functional movements performed at high intensity.
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
#bernie at the gym.
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Had to get in on the fun!
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#berniesandersmemes #mittens #crossfit #crossfitballwin #cfb2021 @mittenssanders
#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]
Areas We Serve
St. Louis, Ballwin, Manchester, Chesterfield, Des Peres, Fenton, Creve Coeur, Valley Park.
Rating: 4.9/5 based on 102 reviews on Google, Facebook, and Yelp.
