CrossFit Ballwin – CrossFit

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Daily Mindset

“The fact of the matter, is that it’s just my opinion.” -Benjamin Franklin

Have you ever caught yourself saying, “Well the fact of the matter is…”?

Sometimes we can be so sure of something, that we forget that it’s actually not a fact. That it is truthfully just our opinion.

One of the most important character traits we can practice is the separation of our ego. We can hold such strong beliefs, that we can blind ourselves to other perspectives. To continue to grow into the next best version of ourselves, Franklin’s quote brings us back to the basics of humility. Always an open mind. Always a student.


30 Seconds Each

Easy Row

Active Spidermans

Good Mornings

Pausing Back Squats

Moderate Row

Squat to Stands

Elbow Rotations

Strict Press & Reach Back

Faster Rows

Frog Hops

Romanian Deadlifts

Pausing Front Squats


Wrist Stretch: 30 Seconds

Air Squat Hold: 1 Minute

Barbell Ankle Stretch: 1 Minute

Strength & Skill

Review “Squeeze” for Thrusters & Row


“One Direction” (5 Rounds for reps)

5 Rounds:

1 Minute Calorie Row

1 Minute Burpees

1 Minute Thrusters (95/65)

1 Minute Rest

After Party

Body Armor

3 Giant Sets:

30 Second Ring Plank Hold

30 Second Ring Mountain Climbers

30 Seconds Kettlebell Russian Twists

*Rest 1 Minute Between Sets



Any Machine

10-Meter Shuttle Runs

Increase Burpees and Thrusters to 1:30 Each


Double Dumbbell Thrusters

Single Arm Dumbbell Thrusters

Dumbbell Goblet Thrusters


Jumping Air Squats