CrossFit Ballwin – CrossFit

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Daily Mindset

“Don’t set your heart on so many things.” -Epictetus

At first glance, this almost sounds demoralizing. Yet at the core of this statement is a cause that is so pure: to put “first things first”.

A modern mantra of our lives is that “we can have it all”. Work, family, purpose, success, leisure time. We want all of it… at the same time… and right now.

The pitfall is not the act of having multiple desires, but the lack of prioritization of them. In a world where it’s about the constant pursuit of more, we can lose ourselves in the fog. And where everything is important… nothing is important.

Take a moment today to contemplate our priorities. Are we focused on the right things?


3 Rounds

30 Seconds Each


PVC Pass Throughs

PVC Overhead Squats

Increase Intensity on Row and Get More Narrow on PVC With Each Round

Overhead Squat Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats


Child’s Pose on Kettlebell: 1 Minute

Chest Stretch on Wall: 30 Seconds Each Side

Warrior Squats: 1 Minute

Strength & Skill

Review “The Upper Body” on all the movements.


“Another One” (1 Rounds for reps)

On the 3:00 x 7 Rounds:

15 Kettlebell Goblet Squats (70/53)

12 Power Snatches (75/55)

9/7 Calorie Row

* Record your times for each round, as your score will be the slowest of the 7 efforts

After Party

Body Armor

3 Sets:

25 GHD Sit-ups

50′ Dumbbell Walking Lunge (50’s/35’s)

Hold Dumbbells However You’d Like



15 Dumbbell Goblet Squats

15 Barbell Front Squats

20 Odd Object Front Squats

21 Wallballs

21 Jumping Air Squats


12 Odd Object Ground to Overhead

12 Kettlebell Swings

12 Slamballs

9/7 ROW

7/5 Calorie Bike

7/5 Calorie Ski Erg