CrossFit Ballwin – CrossFit

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Daily Mindset


Most of us know that strength training (with free weights, weight machines, or resistance bands) can help build and maintain muscle mass and strength. What many of us don’t know is that strong muscles lead to strong bones. And strong bones can help minimize the risk of fracture due to osteoporosis.

A combination of age-related changes, inactivity, and inadequate nutrition conspire to gradually steal bone mass, at the rate of 1% per year after age 40. As bones grow more fragile and susceptible to fracture, they are more likely to break after even a minor fall or a far less obvious stress, such as bending over to tie a shoelace.

Osteoporosis should be a concern for all of us. An estimated eight million women and two million men in the United States have osteoporosis. It is now responsible for more than two million fractures each year, and experts expect that number will rise. Hip fractures are usually the most serious. Six out of 10 people who break a hip never fully regain their former level of independence. Even walking across a room without help may become impossible.


0:30 Child’s Pose

0:30 Puppy Pose

0:30 Lay and Pray

0:30 Arm Swings/Circles

0:30 Alternating Quad Stretch

0:30 Alternating Side Lunge

0:30 Alternating Cossack Squats

0:30 Squat Hold

Movement Specific Warm-Up


5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Strict Press

5 Deadlifts

5 Front Squats

3 Pausing Front Squats into 3 Front Squats with No Pause

3 Pausing Push Jerks into 3 Push Jerks with No Pause


Front Squat ([15 Minute Window] Build to Heavy Set of 10)



For Time [15 Minute Time Cap]:

10 Front Squats + 1 Push Jerk

9 Front Squats + 2 Push Jerks

8 Front Squats + 3 Push Jerks

7 Front Squats + 4 Push Jerks

6 Front Squats + 5 Push Jerks

5 Front Squats + 6 Push Jerks

4 Front Squats + 7 Push Jerks

3 Front Squats + 8 Push Jerks

2 Front Squats + 9 Push Jerks

1 Front Squat + 10 Push Jerks

Barbell: (115/85)

[TRAIN] Use:

Barbell: (95/65)

[SWEAT] Use:

Barbell: (75/55)

After Party


1:00 Child’s Pose with Reach

Heavy Russian Kettlebell Swings

4 x AMRAP 1:

Unbroken Sets of 5

Rest 1 Minute Between Sets



-Reduce Load

-Reduce Reps

-Air Squats

-Box Jumps


-Reduce Load

-Reduce Reps

-Push Ups