CrossFit Ballwin – CrossFit

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Daily Mindset

“There is but one degree of commitment; total.” – Arnie Sherr

When we are “interested” in something, we’ll do what’s convenient. But when we are “committed” to something… we’ll do whatever it takes.

When we are only interested in a goal, one that doesn’t deeply drive us, we’ll feel the first obstacle that comes our way… and stop. We can find compromises, and comfort-based decisions, given how the uncomfortableness of the inevitable struggle is stronger than our will to win.

Yet, what the quote urges us to do, is to fully commit. Before we embark on the journey, to fully sit and realize the work that is to come. The challenges we’ll face. And to visualize, overcoming all of them. To build this will to be so strong, that no amount of obstacles could ever stop it.

Struggle is guaranteed. The difference will be our level of commitment amidst. No matter where we go in life, let’s go with our full heart.


Running Line Drills:

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

Strength & Skill


1. Pull Up

Double Unders:

1. Kiss the Floor

2. Move Prep

Air Squats:

1. Glue the Heels

2. Move Prep

Dumbbell Plank Rows:

1. Stacked

2. Move Prep


Dumbbell Ankle Stretch: 30 Seconds Each Side

Pigeon Pose + Lat Reach: 1 Minute Each Side


Hot Route (AMRAP – Reps)


Buy-In: 1 Mile Run

AMRAP In Time Remaining:

50 Double Unders

35 Air Squats

20 Dumbbell Plank Rows (50’s/35’s)

After Party

Row Conditioning

4 Rounds:

30/21 Calorie Row

Rest 1 Minute

15/12 Calorie Row

-Rest 30 Seconds-