CrossFit Ballwin – CrossFit

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Daily Mindset

“What you resist, persists”.

What would you think about if I told you to not think of a pink giraffe?

The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what “not to do”. Instead of focusing on what not to do, let’s focus on what to do.

Let’s turn “don’t slow down” on that last 400 meter run into “I can hold this pace”. Transition “don’t eat those cookies”, “let’s go snack on some celery”.

If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely.


3 Rounds

30 Seconds Each

Bike (Increase Intensity Each Round)

Light Single Dumbbell Deadlifts (Between the Legs for 15 Seconds Each)

Inchworms to Push-up

Alternating Box Step-ups (Low Box)


Child’s Pose on Box: 45 Seconds

Pigeon Pose on Box: 45 Seconds Each Side

Strength & Skill

Dumbbell Power Snatch & Step-Ups:

1. Stay Square

2. Keep It Close


1. Stay Square


“Dumbo” (Time)

5 Rounds:

21/15 Calorie Bike

18 Alternating Dumbbell Power Snatches (50/35)

15 Burpees

12 Single Dumbbell Box Step-ups (50/35) (24″/20″)

After Party

Body Armor

Not For Time:

200′ Double Double Dumbbell Bear Crawl