CrossFit Ballwin – CrossFit

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Daily Mindset

“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus

When something goes right, we’re relatively quick to point to actions we took to get there. But when something goes wrong, it’s all too easy for us to do the opposite. To play the “blame game”, where we’re using external events as excuses.

A core tenant of Mental Toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves or throw a pity party. The purpose is that it gives us options.

When we take responsibility and look within, we now are in control. We can now focus on the moves to make to put ourselves into better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any control, as the story we’re telling ourselves is that outside events determine my path.

Responsibility is a weapon. And it only comes from within.


1 Round

1 Minute Row

1 Minute Active Samson + Air Squat

45 Seconds Row

45 Seconds Slow Air Squats (Arms Overhead)

30 Seconds Row

30 Seconds PVC Overhead Squats

Overhead Squat 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


PVC Pass Throughs: 1 Minute

PVC Lat Stretch: 1 Minute

PVC Wall Squats: 1 Minute

PVC Sotts Press: 1 Minute

Strength & Skill


1. Handle Speed

Squat Snatches:

1. Bar Speed


Squat Snatch Complex 2 (Build to a heavy complex)

1 Squat Snatch

1 Low Hang Squat Snatch

1 Overhead Squat


“Middle Management” (Time)

For Time:

40/30 Calorie Row

20 Squat Snatches (115/85)

40/30 Calorie Row

After Party

Body Armor

Alternating On the Minute x 12 (4 Rounds):

Minute 1: 30 Seconds Bottom of Overhead Squat Hold

Minute 2: 50 Double Unders

Minute 3: 50′ Single Dumbbell Overhead Lunge

Minute 4: Max Strict Handstand Push-ups


40/30 ROW

30/21 Calorie Bike

400 Meter Run


20 Power Snatches

40 Single Dumbbell Power or Squat Snatches

50 Odd Object Ground to Overhead