CrossFit Ballwin – CrossFit

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Daily Mindset

“Do not fear failure. But be terrified of regret.” – Ashley Soughtley Spaulding

The reality of life is that we will hear more “no’s” than “yes’s”.

And we will fail.

A lot.

But despite the hundreds of doors closed on our phase, the hundreds of times we are told “no way”, they will never haunt us. What we will regret will be the instances where we gave up. Where we told *ourselves” no.

We don’t fear failure… we welcome it. It’s where the learning occurs. Where the real magic happens.


Mobilize/Activate/Get Hot (7:00)

1:00 Row

:30 Down Dog

:30 Up Dog

1:00 Row

:30 Inch Worms

:30 Arm Circles

1:00 Row

:60 Squat Hold 🙂

Strength & Skill

FOCUS: [TRANSITIONS & BREAKS] – “Every Second Counts”


,: “BALL DON’T LIE” (Time)


Every 2 Minutes Until 150 Reps:

18/14 Calorie Row

Max Wall Balls (20/14)


Every 2 Minutes Until 150 Reps:

18/14 Calorie Row

Max Wall Balls (14/10)

After Party

Stretch/Roll (6:00)

Foam Roll: 1:00 each side





Accumulate The Following Totals:

:30s Ring Support Hold (Top Of Dip)

1:00 Ring Support Hold (Bottom Of Dip)

1:30 Freestanding Handstand Hold (or against the wall)

2:00 Push-Up Plank Hold



Decrease the number of calories (16/12; 14/10; 12/8)

Ski: 14/10

Calorie Bike 14/10

200m Run


Decrease the load

Decrease the reps (Eg., 125, 100, 750) The number of reps every :30 should

DB Thruster / Double or Single Arm (for load – light enough to do 7+ reps unbroken)

Wall Ball or DB Front Squat

Wall Ball or DB Push Press