CrossFit Ballwin – CrossFit

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Daily Mindset

“If we did all the things we are capable of, we would literally, astound ourselves.” –Thomas Edison

Sometimes we simply need to get out of our way. We are capable of so much more than we’ll ever know. What stops us – fear and doubt.

We have voices inside our head, trying to keep us safe. But waiting on the other side of that, is the absolute astonishment that Thomas Edison speaks about.

Many have the incorrect pre-disposition that this quote doesn’t apply to them. That they don’t have the natural talent, or the born ability, to reach greatness. But that thought, in and of itself, is the reason why they aren’t yet great. That thought alone will stop what truly creates greatness – passionate, unrelenting, hard work.

This quote applies not to somebody else, but you. Silence the voice that doubts, and put on the championship performance. As simple as that sounds, if we can do it, we’ll find what Edison writes about. We’ll stand in awe of what we are capable of.


Row Warmup

2 Minutes Easy

30 Seconds Each

Glute Bridges

Active Spidermans

Single Leg Glute Bridges (30 Seconds Each)

Push-up to Down Dog

Glute Bridge Walkouts

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength & Skill

Row & Deadlifts:

1. Legs

2. Hips & Shoulders


Deadlift (Build to a Heavy 3)


“Belt Buckle” (Time)

For Time:

1,000 Meter Row

30 Deadlifts (225/155)

50 Lateral Barbell Burpees

After Party

Endurance Row

700 Meters Moderate, 300 Meters Fast

500 Meters Moderate, 500 Meters Fast

300 Meters Moderate, 700 Meters Fast

Straight Through With No Rest



800 Meter Run

800 Meter Ski Erg

50/35 Calorie Bike

60 Shuttle Runs [10 Meters]


50 Double Dumbbell Deadlifts

30 Single Dumbbell Burpee Deadlifts


50 Regular Burpees