CrossFit Ballwin – CrossFit

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Daily Mindset

“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins

Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.

In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are.

The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we get to wait in traffic as we drive them to soccer practice.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.


Activate/Get Hot/Practice

2:00 Bike

20 Arch-Ups

20 Hollow-Ups

10 Glute Bridge (w/ :2 hold at the top)

:30 Bird Dog (each side)

Strength & Skill

FOCUS: TORSO POSITIONS – “The upright/vertical torso vs. chest up – are they the same?!”


“UNFRIENDLY FRAN” (1 Rounds for time)


On the 4:00 x 5 Rounds:

15/12 Calorie Bike

12 Chest to Bar Pull-ups

9 Thrusters (115/85)

*Score = Slowest Round. Log all four round times.


On the 4:00 x 5 Rounds:

15/12 Calorie Bike

9 Strict Pull-ups

9 Thrusters (115/85)


On the 4:00 x 5 Rounds:

15/12 Calorie Bike

12 Kipping Pull-ups

9 Thrusters (85/65)

After Party

3:00 Recovery/Clean-Up/Record Scores


1:00 Figure 4 Stretch (each side)

1:00 Pike Stretch

:30 Puppy Pose


3 Sets:

7 Seated Single Arm Arnold Press

:30 Seconds Ring Plank Support

14 Weighted AbMat Sit-ups



Decrease Reps

15/12 Cal Ski Erg

21/15 Cal Row

200m Run


Decrease Reps

Ring Rows

Chin Over Bar Pull-ups

Dumbbell Rows From Plank Position

9 Strict Pull-ups


Decrease Load/Reps

Single Dumbbell

Front Squat/Push Press