CrossFit Ballwin – CrossFit

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Daily Mindset

“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear

If someone has 10 coins, are they rich? Let’s say no.

What if they have 100 coins. Probably not.

What about 1,000 coins?

There is a tipping point. A number where our answer changes to yes. It actually narrows down to a single coin where that takes place.

But… we know it wasn’t just the single coin. It was the culmination of the many before. We can apply this same logic to our identity. By itself, walking the shopping cart back to its home isn’t going to change who we are as an individual. By itself, picking up trash outside of the local school isn’t going to either. It’s the culmination, that will. These votes for who we are, seemingly small at the time, add up.

A pitfall in life is when we view instances throughout our day as insignificant. We tell ourselves, “this won’t make a difference”. Yet at the end of the day, just like the single coin, it’s all that matters.


2 Rounds

30 Seconds PVC Pass Throughs

30 Seconds PVC Overhead Squats

30 Seconds PVC Hollow Hold

30 Seconds PVC Arch Hold

30 Seconds PVC Straight Leg Swings (15 Seconds Each)

Snatch 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

Strength & Skill

Power Snatch:

1. Hook Grip

Overhead Squats:

1. Pinkies Into Bar

Toes To Bar:

1. Hands to Feet

Wall Balls:

1. Fingertips Towards Target


Overhead Squat Complex #2

On the 1:30 x 6 Sets:

1 Power Snatch

3 Overhead Squats

Practice Round

1 Round

With Workout Weights:

4 Wallballs

4 Power Snatches

4 Toes to Bar

4 Overhead Squats


“Top Shelf” (AMRAP – Rounds and Reps)


21 Wallballs (20/14)

12 Power Snatches (95/65)

15 Toes to Bar

12 Overhead Squats (95/65)

“Top Shelf” — Beef’d Up (AMRAP – Rounds and Reps)


21 Wallballs (20/14)

15 Toes to Bar

12 Power Snatches (115/85)

9 Overhead Squats (115/85)

After Party

Stamina Squats

On the Minute x 12 (6 Rounds):

Minute 1: 3 Front Squats

Minute 2: 6 Back Squats

Barbell Load: 66-68% 1RM Front Squat (For Both Lifts)



Alternating Dumbbell Snatches

Odd Object Ground to Overhead

Kettlebell Swings



Front Squats

Single Arm Dumbbell Overhead Squats

Single Dumbbell Goblet Squats


Medicine Ball Squat Cleans

Jumping Squats

Odd Object Overhead Squats


Reduce Reps

Feet as High as Possible

Knees to Elbow/Chest/Waist

Toes Raises


Jumping Air Squats

Single Dumbbell Goblet Squats

Medicine Ball Squat Cleans