CrossFit Ballwin – CrossFit

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Daily Mindset

“Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln

The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.

What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt to sway us, where our discipline can see the temptations for what they are, and make the right decision.

This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.

What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.


0:30 Easy Bike

0:30 Active Samson Stretch

0:30 Inchworm to Push-Up

0:30 Easy Bike

0:30 Pec to Wall Stretch (right side)

0:30 Pec to Wall Stretch (left side)

Movement Specific Warm-Up

10 Knee Push-Ups

5 Single Arm Dumbbell Bench Press (right arm)

5 Single Arm Dumbbell Bench Press (left arm)

5 Double Dumbbell Bench, 5 Second Negative

15 Double Dumbbell Bench at light weight

10 Double Dumbbell Bench at moderate/workout weight


“Pit Stop” (AMRAP – Reps)


5 Rounds For Reps:

1,000/800 Meter Bike

Max Unbroken Toes to Bar

1,000/800 Meter Bike

Max Unbroken Dumbbell Bench Press (50’s/35’s)

*Score = Total Reps of Toes to Bar + Total Reps of Bench Press

[SWEAT] Use:

Dumbbell Bench Press (35’s/20’s)

After Party


1:00 Banded Tricep Stretch (each side)

GHD Conditioning:

On the Minute x 20:

Minute 1: Bike Calories

Minute 2: 15 GHD Sit-ups


1,000/800 METER BIKE

-Reduce Distance

-500/400 Meter Row

-400/350 Meter Ski Erg

-400 Meter Run


-Reduce Range of Motion (toes to space

-Kipping Knees to Chest/Elbow

-Hanging knee raises

-V-Ups/Hollow Rocks


-Reduce Load


-Single Dumbbell Bench press

-Double Dumbbell Floor Press