CrossFit Ballwin – CrossFit

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Daily Mindset

“All you need are these: certainty of judgment in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.” – Marcus Aurelius

Perception, Good Action, and Gratitude.

Written nearly two thousand years ago, these three disciplines apply to our lives just as much today as back then.

Perception – In 20/20 hindsight, everyone has the right answer. But in the present moment, things can go south. What creates the difference – our emotional state. Control our emotions, and we’ll find clarity of judgment in the present.

Good Action – Perception is one thing, but it’s another to take the leap of action. Square ourselves off to the opportunity in front, and make it count. Every time. We never waste our failures. Worth writing twice, we never waste, our failures.

Gratitude – Through the lens of gratitude, everything is a gift. Change this, and the world changes around us.


0:30 Active Samson

0:30 Push-Up to Down Dog

0:30 Pausing Glute Bridges

0:30 Active Spiderman

0:30 Cossack Squats

0:30 Child’s Pose


Overhead Squat

with an empty barbell

5 Good Mornings

5 Elbow rotations

5 Back Squats

5 Snatch Grip Behind the Neck Strict Presses

5 Snatch Grip Stiff Legged Deadlifts

5 Power Snatches

2 Pausing Overhead Squats


Overhead Squat (3 Warm-Up Sets; 5 Heavy Set of 2 )

Movement Specific Warm-Up


0:30 Squats to the Wall Ball

5 Med. Ball Push Press

5 Wall Balls

Practice Round

7 Snatches

10 Wall Balls


“Karandy” (Time)

For Time [18 Minute Cap]:

75 Power Snatches

150 Wallballs

*Partition However You’d Like


Power Snatches (75/55)

Wallballs (20/14)


Power Snatches (65/45)

Wallballs (14/10)

After Party


1:00 Child’s Pose

3 Sets For Calories:

3:00 Work

1:30 Work

0:45 Work

0:15 Work

Rest 1:30 After Each Work Interval



-Reduce Load

-Reduce Reps

-Hang Power Snatches

-Dumbbell Snatches


-Reduce Load

-Reduce Reps

-Squat Jumps

-Push Press