CrossFit Ballwin – CrossFit

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Daily Mindset

“You can’t build on top of success you don’t acknowledge.” – Dallas Travers

There’s a dark side to being so driven. We can be so focused on constantly improving that we can forget to look back. And acknowledge where we came from. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we were psyched, but only for mere seconds. Before we know it, we’re already thinking, “what’s next?” The finish line always moves.

It’s not wrong to be passionately driven.

That’s not where the harm comes from.

The harm comes when we don’t celebrate our victories.

We aim to live in a state of true “blissful dissatisfaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation that we build on. to build upon. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.


6 Minutes For Quality

1 Minute Row or Bike

1 Minute Push-up to Down Dog

1 Minute Side Plank (30 Second Each)

1 Minute Single Leg Glute Bridges (30 Seconds Each)

1 Minute Sit-ups

1 Minute Wall Squats


Wall Twist: 1 Minute Each Side


Choose “GOAT DAY” (two movements of choice) or “kindERGarten”


Pick two weaknesses that you want to work on.

On the Minute x 20:

Odd Minutes: Movement 1

Even Minutes: Movement 2

“kindERGarten” (AMRAP – Rounds and Reps)

On the Minute x 20:

Minute 1: 1 Round of “Cindy”

Minute 2: 15/12 Calorie Row

After Party

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets: