CrossFit Ballwin – CrossFit

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Daily Mindset

“If you aim at nothing, don’t worry… we’ll hit it.”

A clear and defined goal seems like an obvious first step. It is however often missed.

It’s not that we don’t have any general goals or directions in mind… it’s that we tend to lack crystal clear specificity. We lack the concrete intentions. And when we hit the chaotic storm that is life, we don’t have the foundation we need to stand on.

If we have to pause to think about what our goals are, we hav3n’t yet defined them to the extent we need. Something is missing. They need to come to the mind in the blink of an eye, as if it’s a subconscious reaction.

Let it be specific, measurable, and actionable. 
”I need to get better with money”, turns into “I will have $40 of each paycheck transferred to my retirement account.” “I want to get fitter”, turns into “I will eat 3 quality meals per day, 6 days per week, and go to the gym on Mon/Tue/Wed, Fri/Sat”. “I want to have better presentation skills”, turns into “I will take the improv class in my city every Monday for the next six weeks”.

Be intentional. Specificity is everything.


0:30 Slow Air Squats

0:30 Active Spiderman

0:30 Active Samson

0:15 Pull Up Bar Dead Hang

0:15 Scap Retractions


1:00 Pole/Rig/Rack Assisted Squat Hold

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Thruster (Build heavy & maintain for 5 sets of 3 reps)




10 Rounds For Time:

3 Thrusters (135/95) 

3 Bar Muscle-ups


10 Rounds For Time:

3 Thrusters (135/95) 

3 Strict Chest to Bar Pull Ups


10 Rounds For Time:

3 Thrusters (95/65) 

6 Kipping Pull Ups

After Party


1:00 Foam Roll Lats

1:00 Foam Roll Quads



-Reduce Load

-Reduce Reps

-Sub Dumbbell(s)


-Reduce Reps
-Banded Bar Muscle-Ups

-Muscle Up from A Box

-6 Chest To Bar Pull-Ups

-3 Double Dumbbell Devil Presses