Labor Day Hours 8am & 9:30am

CrossFit Ballwin – CrossFit

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Daily Mindset

“When I write, I feel like an armless, legless man with a crayon in his mouth.” – Kurt Vonnegut

It can be easy to forget that even the greats are full of awkwardness and clumsiness. Yet the man quoted above is known to have changed the face of American literature.

But despite Vonnegut’s success, he didn’t start that way. It was full of fumbles, false starts, and embarrassing mistakes. Yet where others in his shoes stopped, he chose to keep going. Forcing himself to move forward. He kept taking one more step, even when the process did not seem rewarding.

Awkward and clumsy is not just OK… it’s part of the way.


Warmup Run

400 Meters Easy

2 Rounds

With Light Dumbbells:

30 Seconds Pausing Single Dumbbell Goblet Squats (3 Seconds in Bottom)

30 Seconds Lateral Hops Over Dumbbell

30 Seconds Double Dumbbell Plank Rows (Alternating)

30 Seconds Dumbbell Warrior Squats


Dumbbell Ankle Stretch: 45 Seconds Each Side

Wrist Stretch: 30 Seconds Each Side

Strength & Skill


1. Hip Extension

Dumbbell Squat Clean:

1. Wait to Pull

2. Coming Back Down


“Mirror, Mirror” (Time)

For Time:

800 Meter Run

21 Dumbbell Squat Cleans (50’s/35’s)

400 Meter Medball Run (20/14)

40 Pull-Ups

400 Meter Medball Run (20/14)

21 Dumbbell Squat Cleans (50’s/35’s)

800 Meter Run

After Party


4 Rounds For Max Total Bar Muscle-ups:

300 Meter Row @ 2k Pace + 20 Seconds

200 Meter Row @ 2k Pace + 15 Seconds

200 Meter Row @ 2k Pace + 10 Seconds

1 Minute Max Bar Muscle-ups