CrossFit Ballwin – CrossFit

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Daily Mindset

“The purpose of pain is to move us in action, not to make us suffer.” -Tony Robbins

Pain gets a bad rap. Not in our world.

Pain is a purely a temporary feeling… where suffering is a state of mind.

As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. It’s our body and mind telling us to go.

Pain is mandatory. Suffering is optional.


2 Rounds

1 Minute Row

30 Seconds PVC Pass Throughs

1 Minute Wall Squats with PVC Pipe

Overhead Squat Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats


Twisted Wall Squat: 45 Seconds Each Side

Goblet Squat + Press: 1 Minute

Strength & Skill

Review for each movement:

1. Tempo

2. Punch the Hands


Overhead Squat Complex 1 (Build each minute for 10 EMOM)

On the Minute x 10:

1 Power Snatch

1 Tempo Overhead Squat


“Empty Calories” (Time)


Row Calories

Overhead Squats (95/65)

After Party

Strict Gymnastics

1) Max Unbroken Strict Handstand Push-ups

2) Max Unbroken Strict Pull-ups