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.


Run Warmup

400 Meters Easy

30 Seconds Each

Active Spidermans

Hollow Hold

Barbell Strict Press

Inchworm to Push-ups

Arch Hold

Barbell Push Press

Shoulder Taps

Air Squats

Barbell Push Jerks


Pec Stretch On Wall: 40 Seconds Each Side

Child’s Pose: 40 Seconds

Squat Hold: 40 Seconds

Strength & Skill

Push Jerks, Air Squats, & Pull-Ups:

1. Hip Extension

2. Move Prep

Push-Ups & Run:

1. No Hip Extension

2. Move Prep


“Slumber Party” (Time)

2 Rounds For Time:

20 Push Jerks (135/95)

4 Rounds of “Cindy”

800 Meter Run

1 Round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats

After Party


3 Giant Sets:

20 Weighted AbMat Sit-Ups

25 AbMat Sit-ups (Unweighted)

30 Second Hollow Hold

Rest 2 Minutes Between Sets