CrossFit Ballwin – CrossFit

View Public Whiteboard

Daily Mindset

“I would rather die of passion than boredom.” – Vincent Van Gogh

There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They arrive shortly after we make an important decision. A form of “buyers remorse”, where we wonder if we’re on the right path. As humans, that’s what is safe to us, and we seek it out… knowing with certainty, in uncertain times, that we’re on the best path forward.

But… do we really?

Think back to a moment of uncertainty. Think of the first day we first talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym.

Uncertainty makes us feel alive. Those moments are etched into us forever, and are some of our fondest memories. If everything was known, expected, and pre-determined, life would be so horribly boring. It wouldn’t be a life at all. Where others may run from uncertainty, let’s embrace it for what it is, and create the life of memories we’ll look back on with pride.


0:30 Row

0:30 Knuckle Draggers

0:30 Row

0:30 Single Unders

0:30 Row

0:15 High Knees

0:15 Butt Kickers

100 Meter Run

20 Penguin Hops

20 Double Unders

200 Meter Run


“Reset Button” (Time)

5 Rounds For Time:

400 Meter Run

30 Double Unders

[Rest 1:00]

500/400 Meter Row

30 Double Unders

[Rest 1:00]

After Party


1:00 Calf Stretch on Post (Each Side)

3-4 Sets of 8-12 Reps:

A. Ring Plank Hold (60-90 Seconds)

B. High Lateral Box Step Downs (Weighted)

C. Seated Dumbbell Reverse Fly



-Reduce Load

-500/400 Meter Row

-400/350 Meter Ski

-1,000/800 Meter Bike

500/400 METER ROW

-Reduce Distance

-400/350 Meter Ski

-1,000/800 Meter Bike

-400 Meter Run


-Reduce Reps

-45 Single Unders

-Plate/Line Hops