CrossFit Ballwin – CrossFit

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Daily Mindset

“I was complaining I had no shoes, until I met a man who had no feet.” – Confucius

A short story to share.

A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away.

As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers.

As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave.

The man returned to the flower shop, cancelled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house.

At times, we can take many such relationships with our family and friends for granted. A humbling reminder to value what we have.

Never whine, never complain, never make excuses.

Warm Up

30 Seconds Each

Easy Row

Squats to Medicine Ball

Push-up to Down Dog

Arch Hold

Moderate Row

Wall Squats

Hollow Hold

Straight Leg Sit-ups

Faster Row

Dumbbell Goblet Squats

Medicine Ball Deadlifts

Medicine Ball Strict Press

Strength & Skill

Wallballs & DB Snatches:

1. Hips, Knees

Row & Toes to Bar:

1. Good Length


“RENT” (Time)

3 Rounds For Time [35 Minute Cap]:

500/400 Meter Row

40 Wallballs (20/14)

30 Alternating Dumbbell Power Snatches (50/35)

20 Toes to Bar

After Party

Gymnastics Pressing Stamina

4 Rounds for Quality:

6 Strict Handstand Push-ups

10 Strict Bar Dips

2 Minutes Rest Between Rounds



400 Meter Run

400 Meter Ski Erg

1,000/800 Meter Bike


Single Dumbbell Goblet Squats


Reduce Reps

Feet as High as Possible

20 Toes Raises

20 Weighted Sit-ups

40 AbMat Sit-ups