CrossFit Ballwin – CrossFit

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Daily Mindset

“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.” – General Chesty Puller, United States Marine Corps

Outnumbered by multiples, General Puller drove his Marines that day to victory. Many question how, given the massive mathematical odds against him that day.

It was for no other reason than they believed. They truly believed, with every fiber of their bodies, that they would win that day.

To accomplish anything extraordinary, we first need to believe it’s possible. At first, that sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first (and sometimes only) to tell ourselves that next task or goal is not possible. We can talk ourselves out of action with negative compounding thoughts. Concern, worry, doubt, fear. We can be our own worst enemy.

Like the Marines that day, sometimes we just need to get out of our own head, and do what we best. Go to work. Even when we’re out-gunned. Out-“talented”. Out of time, out of resources, out of everything.

Even when every damn reason tells us we can’t… let’s go. That’s what we do.


0:30 Box Step Ups

0:30 Active Samson

0:30 Calf Stretch on Box (L/R)

0:30 Lateral Box Step Up (L/R)

0:30 Alternating Quad Stretch

0:30 Knuckle Drags

0:30 Jumping Jacks

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Deadlift (Build to a heavy 5 rep )

– Every other minute with a 16 minute running clock (8 total sets)

– 2 Sets of Warm-up before starting clock


“GOOD & PLENTY” (Time)


4 Rounds For Time:

500 Meter Row

12 Burpee Pull-ups

21 Box Jumps (24″/20″)

After Party


1:00 Pigeon Pose on Box (L/R)


For Quality:


Banded Good Mornings

Alternating Reverse Lunges

Abmat Sit-Ups



-400m Run

-400m Ski

-1000m Bike

-30 x 10m Shuttles

-300m Air Run


-Reduce Reps

-12 Burpees + 12 Banded Pull-Ups

-12 Double Dumbbell Burpee Power Cleans


-Reduce Reps

-Reduce Height


-Squat Jumps