CrossFit Ballwin – CrossFit

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Daily Mindset

“Rome was not built in a day.” – John Heywood

This is an old adage that speaks to the time it takes to build something great.

And it’s indeed an accurate statement, and a healthy outlook on mastering a skill or craft. However, the critical message is less about how great things take time, and more, about the importance of laying the next brick.

We can become consumed with the idea of “making it”. Finishing Rome. And in so, we don’t place the value in the next brick being laid. With one eye on the prize, we only have one eye for the journey.

The call to action is not to build our dreams today, but, to place down the next brick. Every day, for years, if it takes us so. But we won’t miss a day. Until, we have your empire.


30 Seconds Each

Plate Hops

Glute Bridges

Down Dog

Plate Romanian Deadlifts

Glute Bridges (Feet on Plate)

Shoulder Taps

Plate Ground to Overhead

Glute Bridge Walkouts

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Front Rack Stretch: 40 Seconds

Barbell Straddle Stretch: 40 Seconds

Wrist Stretch: 40 Seconds

Strength & Skill

All Movements:

1. The Hands

2. The Elbows

3. Move Prep


Barbell Complex 3 (Build to a Heavy Complex)

3 Deadlifts

3 Hang Power Cleans

3 Push Jerks


DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

After Party


3 Giant Sets:

15 GHD Sit-ups

:20 Second GHD Hold

25 Hip Extensions

:30 Second Hip Extension Hold

*Rest 2 Minutes Between Sets