CrossFit Ballwin – CrossFit

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Daily Mindset

“There will never be better you, than you.”

There is a lot to be said about authenticity.

The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”

If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.

Our mentors do not wish for us to follow in their footsteps.

Our mentors wish for us to go further. To blaze the path further than before.

We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.


0:30 Knuckle Draggers

0:30 Push-Up to Down Dog (Pedal Calves in down dog)

200 Meter Run

0:20 Front Plank on Hands

7 Hand Release Push-Ups

Movement Specific Warm-Up


10 Scap Retractions

2 Pull-Up Negatives

2 Strict Pull-Ups


Severin (Time)

50 Strict Pull-ups

100 Hand Release Push-ups

Run 5k

If you’ve got a 20# vest or body armor, wear it.
In honor of U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan
To learn more about Severin click here

After Party


1:00 Pec Stretch on Wall (each side)

For Total Calories:

Minute 1: 1 Calorie Row

Minute 2: 2 Calorie Row

Minute 3: 3 Calorie Row

Minute 4: 4 Calorie Row

Add 1 Calorie Every Minute



-Reduce Reps

-Banded Pull-Ups

-Ring Rows


-Reduce Reps

-Elevate Hands (Push-ups off box/bench)

-Double Dumbbell bench press

5,000 Meter Run

6,250/5,000 Meter Row

5,000/4,000 Meter Ski Erg

300/210 Calorie Bike