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
What do you want to accomplish?
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#commitment #doitforyou #brenebrown #crossfit #crossfitcommunity #together #strong #crossfitballwin #cfb2021
15JAN2020
Weightlifting:
Barbell Complex #5
On the 1:30 x 6 Sets:
3 Front Squats
3 Push Press
Metcon:
Blitzen (Time)
5 Rounds:
20/15 Calorie Row
10 Thrusters (115/85)
"Blitzen" — Beef’d Up (Time)
5 Rounds For Time:
20/15 Calorie Row
10 Thrusters (135/95)
After Party:
Machine Conditioning
3 Sets:
8 Minutes On
4 Minutes Off
Your Choice of Bike, Row, Ski, or Run
Modifications:
THRUSTER
Double Dumbbell Thrusters (Equal Reps)
Single Arm Dumbbell Thrusters (2x Reps)
Dumbbell Goblet Thrusters (2x Reps)
Odd Object Thrusters (2x Reps)
Wallballs (2x Reps)
Jumping Air Squats (3x Reps)
ROW
15/12 Calorie Bike
15/12 Calorie Ski Erg
200 Meter Weighted Run
20 Shuttle Runs [10 Meters]
#juststart #doitnow #doitforyou #dontwait #crossfit #crossfitcommunity #crossfitballwin
14JAN2020
Gymnastics:
Toes-To-Bar (10 EMOM - Max Reps each minute)
This is a time for athletes to work on getting or stringing together T2Bs
Metcon:
"Wunderful" (Time)
10 Rounds For Time:
30 Double Unders
20 AbMat Sit-ups
10 Hand Release Push-ups
"Wunderful" — Beef’d Up (Time)
5 Rounds For Time:
30 Double Unders
15 GHD Sit-ups
30 Double Unders
15 Handstand Push-ups
After Party:
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Calves
Chest
Triceps
Quads
Modifications:
DOUBLE UNDERS
Reduce Reps
Single Unders
Practice Time Caps
Double Taps (Equal Reps)
Line Hops (Equal Reps)
Over-and-Back Dumbbell Hops (1/2 Reps)
ABMAT SIT-UPS
Sit-ups with Feet Anchored
HAND RELEASE PUSH-UPS
Reduce Reps
Hands Elevated (Box or Bench)
Knee Push-ups
#keepgoing #keepmovingforward #dontgiveup #dontstop #dontquit #remeberyourwhy #crossfit #crossfitballwin
13JAN2020
Metcon:
"Control-Alt-Delete" (1 Rounds for time)
On the 5:00 x 4 Rounds:
20 Alternating Dumbbell Snatches (50/35)
40 Air Squats
20/15 Calorie Bike
"Control-Alt-Delete" — Beef’d Up (1 Rounds for time)
On the 5:00 x 4 Rounds:
10 Devil's Press (50's/35's)
15 Double Dumbbell Front Squats (50's/35's)
20/15 Calorie Bike
After Party:
Stamina Conditioning
AMRAP 8:
3-6-9-12-15-18-21-24-27-30:
Unbroken Wallballs
Your Choice on Weight
Modifications:
ALTERNATING DUMBBELL SNATCHES
Barbell Power Snatches [Light]
Odd Object Ground to Overhead
Kettlebell Swings
Slamballs
BIKE
Equal Calorie Bike
Equal Calorie Ski Erg
25/18 Calorie Row
400 Meter Run
30 Shuttle Runs [10 Meters]
12JAN2020
Weightlifting:
On a Running Clock:
[0:00]: 10 Push Jerk
[2:00]: 8 Push Jerk
[4:00]: 6 Push Jerk
[6:00]: 4 Push Jerk
[8:00]: 2 Push Jerk
[10:00]: 2 Push Jerk (increased)
Push Jerk (Follow rep scheme according to clock)
Metcon:
"DelighT" (AMRAP - Rounds and Reps)
AMRAP 15:
12 Box Jump Overs (24"/20")
12 Deadlifts (155/105)
9 Bar-Facing Burpees
9 Hang Power Cleans (155/105)
6 Strict Pull-ups
6 Push Jerks (155/105)
"DelighT" — Beef’d Up (AMRAP - Rounds and Reps)
AMRAP 15:
12 Box Jump Overs (30"/24")
12 Deadlifts (155/105)
9 Bar-Facing Burpees
9 Hang Power Cleans (155/105)
6 Bar Muscle-ups
6 Push Jerks (155/105)
After Party:
Gymnastics Conditioning
10 Rounds For Time:
3 Ring Muscle-ups
6 Strict Handstand Push-ups
12 Minute Time Cap
Modifications:
DEADLIFTS
Double Dumbbell Deadlifts
Single Dumbbell Deadlifts
Odd Object Deadlifts
Kettlebell Deadlifts
HANG POWER CLEANS
Double Dumbbell Hang Power Cleans
Single Dumbbell Hang Power Cleans
Odd Object Power Cleans
Russian Kettlebell Swings
PUSH JERKS
Double Dumbbell Push Jerks
Single Dumbbell Push Jerks
Odd Object Shoulder to Overhead
Full Kettlebell Swings
BOX JUMP OVERS
Lateral Hops Over Barbell (2x Reps)
Line Hops (2x Reps)
Box Step-ups
Double Unders (3x Reps)
Single Unders (5x Reps)
Jumping Lunges (2x Reps)
Reverse Lunges (2x Reps)
BAR-FACING BURPEES
Dumbbell Facing Burpees
Regular Burpees
STRICT PULL-UPS
Reduce Reps
Banded Strict Pull-ups
Ring Rows
Inverted Bar Rows
Renegade Rows (Equal Reps)
11JAN2020
Metcon:
Full Circle (Time)
For Time:
1500 Meter Row
100 Double Unders
50 Calorie Bike
100 Double Unders
1500 Meter Row
"Full Circle" — Beef’d Up (Time)
For Time:
3,000/2,400 Meter Row
300 Double Unders
3,000/2,400 Meter Bike
After Party:
Stamina Squats
On the Minute x 14 (7 Rounds):
Minute 1: 2 Front Squats
Minute: 4 Back Squats
Barbell Load: 75-77% 1RM Front Squat (For Both Lifts)
Modifications:
ROW
1,200/900 Meter Ski Erg
75/55 Calorie Bike
DOUBLE UNDERS
Reduce Reps
Single Unders
Practice Time Caps
Double Taps (Equal Reps)
Line Hops (Equal Reps)
Over-and-Back Dumbbell Hops (1/2 Reps)
BIKE
1,000/800 Meter Row
800/600 Meter Ski Erg
50/35 Calorie Bike
60 Shuttle Runs [10 Meters]
08JAN2021
Weightlifting:
Squat Clean (Build to a heavy double, touch & go reps)
Metcon:
"Cannonball" (Time)
5 Rounds For Time:
21/15 Calorie Row
15 Box Jump Overs (24"/20")
7 Squat Cleans (155/105)
After Party:
Gymnastics Conditioning
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 50' Handstand Walk
Minute 2: 50' Front Rack Walking Lunge
Build to Heavy 50' Lunge
Modifications:
ROW
15/12 Calorie Bike
15/12 Calorie Ski Erg
400 Meter Run
30 Shuttle Runs [10 Meters]
BOX JUMP OVERS
45 Lateral Hops Over Barbell
45 Double Unders
70 Single Unders
20 Jumping Lunges
SQUAT CLEANS
7 Double Dumbbell Squat Cleans
14 Single Dumbbell Squat Cleans
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.
