CrossFit Ballwin – CrossFit

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Daily Mindset

“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik

We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.

But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”

The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth… it is.


Activate/Get Hot/Practice

200m Run

30 x Banded Pull Aparts

30 x Banded Good Mornings

30 x Banded Single Arm Rows

30 x Banded Tricep Push-Downs

200m Run

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength & Skill

FOCUS: THE TRIANGLE – “Create the triangle (set-up). Hold the triangle (ascent and descent)”



[All Tracks (weight variations)]

2 Rounds, for Time:

21 Deadlifts

200 Meter Run

21 Lateral Barbell Burpees

200 Meter Run

15 Deadlifts

200 Meter Run

15 Lateral Barbell Burpees

200 Meter Run

9 Deadlifts

200 Meter Run

9 Lateral Barbell Burpees

200 Meter Run

[COMPETE/TRAIN Barbell: 185/135]

[SWEAT Barbell: 135/95]

After Party



Flutter Kicks (right and left = 2 reps)


Plank Knee-to-Elbow


1:00 Child’s Pose

1:00 Pigeon Stretch (each side)


3 Sets for Max Reps:

Strict Handstand Push-Ups

Rest 1:00 between sets.

3 Sets for Max Reps:

Strict Ring Dips

Rest 1:00 between sets.



Decrease Load/Reps

Decrease Range of Motion (From Plates)


Decrease Distance

21/15 Calorie Bike Row

15/12 Calorie Ski Erg

15/12 Calorie Bike


Decrease Reps

Step up/over the bar

“No-push-up” Burpees