CrossFit Ballwin – CrossFit

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Daily Mindset

“Our patience will achieve more than our force.” – Edmund Burke

We are emotional beings. And we can only be rational, after we’ve been emotional.

When we see someone who is composed under adversity, it’s not that they aren’t an emotional person. Those feelings are there. What’s different (compared to the explosive nature of a “hot head”) is the closing of a certain gap. That of between an emotional reaction, and the subsequent replacement of rational thought.

Abraham Lincoln exercised this understanding through his “hot letters”. When he became fuming mad at someone, he forced himself to complete a task before taking his wrath directly to the individual. He wrote a letter to the offender, outlining all the wrongs and misdoings that have been committed. He held nothing back. Then, he would fold it up, place the letter in an envelope, place it in his desk drawer, and… never send it.

Think through the last time we lost our temper on someone. Was it worth it? Emotions will cool. And we can proceed in a more reasonable fashion that we won’t regret. We just need to acknowledge that gap, and work ourselves there through patience.


3 Sets

30 Second Row

10 Seconds Rest

30 Seconds Single Unders

10 Seconds Rest

30 Seconds Bike

10 Seconds Rest

*Look to Build Intensity Slightly with Each Set


Pigeon Pose: 90 Seconds Each Side

Strength & Skill

Review the “Target” for each movement.

Practice Round

1 Round

100 Meter Row

10 Double Unders

5 Calorie Bike


Note: Pressing and holding the arrow buttons for 5 seconds while an Echo bike is off will change the units from imperial to metric.

If there is time at the end of class, go into the After Party!

Full Circle (Time)

For Time:

1500 Meter Row

100 Double Unders

50 Calorie Bike

100 Double Unders

1500 Meter Row

“Full Circle” — Beef’d Up (Time)

For Time:

3,000/2,400 Meter Row

300 Double Unders

3,000/2,400 Meter Bike

After Party

Stamina Squats

On the Minute x 14 (7 Rounds):

Minute 1: 2 Front Squats

Minute: 4 Back Squats

Barbell Load: 75-77% 1RM Front Squat (For Both Lifts)



1,200/900 Meter Ski Erg

75/55 Calorie Bike


Reduce Reps

Single Unders

Practice Time Caps

Double Taps (Equal Reps)

Line Hops (Equal Reps)

Over-and-Back Dumbbell Hops (1/2 Reps)


1,000/800 Meter Row

800/600 Meter Ski Erg

50/35 Calorie Bike

60 Shuttle Runs [10 Meters]