CrossFit Ballwin – CrossFit

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Daily Mindset

“I define anxiety as experiencing failure in advance.” – Seth Godin

It’s not abnormal to feel the nerves before something big. We have a several thousand year-old survival mechanism that wants to protect us. A bit outdated maybe, but it’s still alive and well.

This made sense when being chased by predators, or at risk of running out of food. Yet, our day to day actions are different now. Not only do we not need to prepare for catastrophic failure… we should resist it.

What we think, we will become. And if we dwell on the thought on failing, it becomes a self-fulfilling prophecy. We start to focus in, on a subconscious level, on the reasons we will fail. Of course, we’re not in an imaginary world here… we will fail… but it’s the paradigm shift we’re after. Think less about all the reasons we’ll fail, and more, about all the reasons we will succeed.


30 Seconds Each

Easy Row

Glute Bridges

Easy-Moderate Row

Glute Bridge Walkouts

Moderate Row

Single Leg Glute Bridges (15 Seconds Each)

Faster Row

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Warrior Squats: 45 Seconds

Couch Stretch: 45 Seconds Each Side

Strength & Skill

Row & Front Squats:

1. Elbows & Hands

2. Knees

3. Move Prep


Paused Front Squat (On the Minute x 8: 2 Pausing Front Squats)


“Battleship” (Time)

5 Rounds For Time:

10 Front Squats (155/105)

20/15 Calorie Row

After Party

Body Armor

Alternating On the Minute x 12 (4 Rounds):

Minute 1: 9 Pausing Hip Extensions (2 Seconds at Top)

Minute 2: 15 GHD Sit-ups

Minute 3: 21 Kettlebell Russian Twists