CrossFit Ballwin – CrossFit

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Daily Mindset

“One of the most difficult things to give away is kindness. It usually comes back to you.” – Anonymous

Science has proven that showing kindness to another elicits one of the most powerful hormonally driven emotions we can feel. But what is even more interesting, is that kindness is contagious.

Think back to the last time you saw someone else doing something generous. Maybe it was as simple of a gesture as someone holding the door open for an elderly citizen entering a store. Or when another randomly buys the next person in line behind them their coffee at the drive-through Starbucks. Think back to those moments… how did you feel, witnessing that? Did it make you feel, more generous?

If kindness is contagious, we just need to start the chain.


50 Jumping Jacks

40 Mountain Climbers

30 Snatch Grip Deadlifts

20 Behind the Neck Snatch Press

10 Controlled PVC Overhead Squats

Strength & Skill

Box Jump Overs:

1. Knees align w/ Toes

Power Snatch:

1. Close Leg Bar Path


SNATCH-OHS COMPLEX (Every 2:00 for 10:00 (5 sets))

1 Power Snatch + 2 Overhead Squat (with a :2 pause)



5 Rounds For Time:

7 Power Snatches (115/85)

14 Box Jump Overs (24″/20″)

Modification 1

5 Rounds For Time:

7 Power Snatches (95/65)

14 Box Jump Overs (24″/20″)

Modification 2

5 Rounds For Time:

7 Power Snatches (65/45)

14 Box Step Overs (24″/20″)

After Party

***During Class After Metcon***


Pec Stretch on Wall: 30 Seconds Each Side

Wall Twist: 1 Minute Each Side

Pigeon Pose + Lat Reach: 1 Minute Each Side

Accessory Work can be added if time allows


(This can be done within the 60-minute class or outside)

3 Sets For Quality:

10 Strict Toes to Bar

20 Kettlebell Suitcase Deadlifts (10 Each Side)

20 Empty Barbell Good Mornings



Decrease Load

From the Hang Position

14 Single Dumbbell Power Snatches


Decrease Box Height

Box Step Ups

30 Double Under/45 Single Unders