CrossFit Ballwin – CrossFit

View Public Whiteboard

Daily Mindset

“You make a living with what you get. You make a life with what you give.” – Winston Churchill

Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return or ulterior motive, but because you believed it was the right thing to do. You genuinely cared.

Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.

Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw someone else doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… how did you feel, witnessing that? Did it make you feel more generous?

If generosity is contagious, it just needs to be started.

Let it be us.

Be the change we want to see in this world.


0:30 Downdog

0:30 Alternating Quad Stretch

Run 100m

0:30 Active Samson

0:30 Knuckle Drags

Run 100m

0:30 Activer Spiderman

0:30 Inchworm to Push Up

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


0-20: “BLUE COLLAR” (Time)


3 Rounds For Time:

400 Meter Run

20 Chest to Bar Pull-ups

10 Power Cleans (185/135)


3 Rounds For Time:

400 Meter Run

15 STRICT Pull-ups

10 Power Cleans (185/135)


3 Rounds For Time:

400 Meter Run

20 KIPPING Pull-ups

10 Power Cleans (135/95)
*Completed Individually*

20-32: Metcon (3 Rounds for weight)

Team of 3: Build to a Heavy Power Clean

*Score= Partner 1 Heaviest Barbell + Partner 2 Heaviest Barbell + Partner 3 Heaviest Barbell

After Party


2:00 Thoracic Foam Roll

1:00 Thoracic Opener

2:00 Lat Foam Roll



400m Ski

800m Bike (Any)

500m Row

30 x 10m Shuttle Runs


Reduce Reps


Regular Pull-Ups

10 Strict Chest To Bar

15 Strict Pull-Ups

Alternating Double Dumbbell Plank Rows


Reduce Reps

Reduce Weight

Double Dumbbell

Single Dumbbell