CrossFit Ballwin – CrossFit

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Daily Mindset

Science has measured humans to have 20,000 genes. Some onions have 40,000.

The idea of better or worse “gene pools” is a myth. True for our skin and hair color at birth, but not at all towards our potential in life.

Another “gene” controls that. It’s called “Epigenetics”. A fancy word that says, we are the ultimate adaptation machine. We respond to our environment, and most specifically, to stress.

The great thing about Epigenetics is that we’re all born with it. We just need to get after it.


3 Rounds:

30 Seconds Each

Kettlebell Deadlifts (Between Legs)

Air Squats to Medicine Ball

Single Arm Kettlebell Bent Over Rows (15 Seconds Each Side)

Push-up to Down Dog

*Performed With Lighter Kettlebell


Child’s Pose on Ball: 40 Seconds

Kettlebell Ankle Stretch: 30 Seconds Each Side

Squat Hold with Kettlebell: 40 Seconds

Strength & Skill

All Movements:

1. Upper Body

2. Move Prep


“Free Agent” (Time)

6 Rounds For Time:

200 Meter Run

21 Wallballs (20/14)

15 Kettlebell Swings (53/35)

9 Chest to Bar Pull-ups

After Party

Body Armor

3 Giant Sets:

8 Lateral Kettlebell Box Step-ups (Left)

8 Lateral Kettlebell Box Step-ups (Right)

12 Strict Ring Dips

36 Banded Face Pulls

*Rest 2 Minutes Between Sets