CrossFit Ballwin – CrossFit

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Daily Mindset

“Give more. Give what you didn’t get. Love more. Drop the old story.”

We often hold onto the past. And we all have felt ourselves do it. Sometimes they are worn as scars, sometimes  like trophies. It’s not uncommon to use past events as a chip on your shoulder. “They didn’t believe in me”. All of those are potent motivators. But they only last so long, as they are fleeting and weaker forms of ammunition.

When we “fight against” something, such as something in the past, we will only go so far. When we “fight for” something, it’s different. Its purpose and meaning go beyond our singular life, transcending to something far bigger. This is where you can move mountains.

Do you hold onto something from the past? Can we reframe the mental dialogue?


0:30 Row

0:30 Active Spiderman

0:30 Push-Up to Down-Dog

0:30 Row

0:30 Straight Legged Sit-Ups

0:30 Pausing Glute Bridges


**with an empty barbell**

0:15 Good Mornings

0:15 Back Squats

0:15 Kang Squats

5 Pausing Back Squats


Back Squat (Build to a Heavy Set of 5)

Movement Specific Warm-Up


5 Abmat Sit-ups


0:30 Slow

7/5 Calories Fast


0:30 Pigeon Pose (right side)

0:30 Pigeon Pose (left side)

5 Single Dumbbell Goblet Squats

5 Double Dumbbell Front Squats

5 Single Dumbbell Push Press (each side)

3 Single Dumbbell Thrusters (each side)

4 Double Dumbbell Thrusters


5 Sit-Ups

4 Calorie Row

3 Thrusters


“Abomination” (AMRAP – Rounds and Reps)


21 Sit-ups

15/12 Calorie Row

9 Dumbbell Thrusters


Dumbbell Thrusters (50’s/35’s)

[SWEAT] Use:

Dumbbell Thrusters (35’s/20’s)

After Party


1:00 Couch Stretch (each side)

2-3 Sets:

12-20 Strict Pull-ups

Rest 1 Minute Between Sets2-3 Sets:

12-20 Strict Pull-ups

Rest 1 Minute Between Sets



-Reduce Reps

-V-Ups/Hollow Rocks

-GHD Sit-Ups

**15/12 Cal ROW**

-Reduce Reps

-12/9 Calorie Bike

-12/9 Calorie Ski

-200m Run


-Reduce Load

-Reduce Reps

-Single DB Thruster

-Wall Balls

-Squat Jumps