CrossFit Ballwin – CrossFit

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Daily Mindset

“Enthusiasm is common. But endurance, is rare.” – Angela Duckworth

How often do we see a friend start a goal, only to fall off in a matter of weeks (maybe days)? Enthusiasm or motivation is quick to come by, but also quick to go.

Motivation and short term goals can’t change us. They can’t even move us. What does, are reasons. It’s not the goal of “losing 5 pounds” that drives her forward… it’s because she wants to set the example to her daughter that we’re not “genetically predetermined” to be overweight, even if the entire family has always been.

Reasons are what wakes us up in the morning. Reasons are what drives us to go the extra mile. It’s where we draw our endurance from.

Goals and enthusiasm aren’t wrong to have, but they can’t be our backbone. Enthusiasm can be broken. Reasons on the other hand, are impenetrable.

Warm Up

1 Minute Each

Wall Squats

Box Step-ups

Active Spidermans

PVC Pass Throughs

Easy Row

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


Child’s Pose on Box: 1 Minute

Wall Twist: 45 Seconds Each Side

Strength & Skill

Review “The Feet” for each movement.


“The Old Block” (Time)

For Time:

50 Wallballs (20/14)

40 Lateral Barbell Burpees

30 Box Jumps (24″/20″)

20 Power Snatches (115/85)

1,000 Meter Row

20 Power Snatches (115/85)

30 Box Jumps (24″/20″)

40 Lateral Barbell Burpees

50 Wallballs (20/14)

After Party

Body Armor

4 Giant Sets for Quality:

6 Incline Double Dumbbell Bench Press

:30-1:00 Hanging L-Sit

6 Bulgarian Split Squat (Each Side)

Rest As Needed Between Sets



100 Air Squats


80 Jumping Lunges

40 Dumbbell Step Back Lunges


Lateral Dumbbell Burpees

Regular Burpees


Dumbbell Snatches


800 Meter Run

2,000 Meter Bike

1,000 Meter Ski