CrossFit Ballwin – CrossFit

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Daily Mindset

“You make a living with what you get. You make a life with what you give.” -Winston Churchill

Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return or ulterior motive, but because you believed it was the right thing to do. You genuinely cared.

Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.

Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw someone else doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… how did you feel, witnessing that? Did it make you feel, more generous?

If generosity is contagious, it just needs to be started. Let it be us. Be the change we want to see in this world.


Barbell Warmup + Run

400 Meter Easy Run

30 Seconds Active Spidermans

5 Good Mornings

5 Back Squats

200 Meter Easy Run

30 Seconds Mountain Climbers

5 Elbow Rotations

5 Strict Press & Reach

100 Meter Easy Run

30 Seconds Squat to Stands

5 Romanian Deadlifts

5 Front Squats


Couch Stretch: 1 Minute Each Side

Front Rack Stretch: 1 Minute

Calf Stretch on Post: 45 Seconds Each Side

Strength & Skill

Review Movements:

1. Footwork

2. At the Top


“Born to Run” (Time)

For Time:

400 Meter Run, 21 Burpees

400 Meter Run, 15 Burpees

400 Meter Run, 9 Burpees

200 Meter Run, 9 Power Cleans (115/85)

200 Meter Run, 15 Power Cleans (115/85)

200 Meter Run, 21 Power Cleans (115/85)

After Party


10 Minute Max Calorie Bike

Rest 3 Minutes

10 Minute Max Calorie Bike