CrossFit Ballwin – CrossFit

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Daily Mindset

“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.” – General Chesty Puller, United States Marine Corps

Outnumbered by multiples, General Puller drove his Marines that day to victory. It was for no other reason than they believed they could. To accomplish anything extraordinary, we first need to believe it’s possible.

That sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first to tell ourselves that next task or goal is not possible. We can talk ourselves out of action with negative compounding thoughts. Concern, worry, doubt, fear. We can be our own worst enemy.

Like the Marines that day, sometimes we just need to get out of our own head, and do what we best. Work. Even when, we’re out-gunned. Out-“talented”. Out of time, out of resources, out of everything. Even when every damn reason tells us we can’t… let’s go win. That’s what we do.


30 Seconds Each

Single Unders

Active Spidermans

Single Unders

Lateral Squats

Single Unders

Mountain Climbers

–Fish Game on Concept 2 Rower


Couch Stretch: 60 Seconds Each Side

Pigeon Pose: 60 Seconds Each Side


Sled Sprints (5 to 6 rounds building to a moderate weight)

Strength & Skill


1. Stay Focused

Double Unders & Burpees:

1. Consistency


“Repeat After Me” (3 Rounds for reps)


21 Double Unders

9 Burpees

Directly Into…


Max Meter Row

Directly Into…


21 Double Unders

9 Burpees

*Your final score will be all 3 of these numbers added together

*Example Scoring:

150 Reps + 1,500 Meter Row + 150 Reps = 1,800 Final Score

After Party

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:


Upper Back