ATTENTION:

WALKING OVER THIS THRESHOLD MEANS YOU ARE READY TO TRAIN LIKE AN ATHLETE.

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ATTENTION:

IN ORDER TO BE SUCCESSFUL YOU MUST FORGET THE TROUBLES IN LIFE AND FOCUS ON THE GIVEN TASK AT HAND.

TRY US FOR FREE

ATTENTION:

WALKING OVER THIS THRESHOLD MEANS YOU ARE READY TO TRAIN LIKE AN ATHLETE.

TRY US FOR FREE

WELCOME TO CROSSFIT BALLWIN

Welcome To CrossFit Ballwin

CrossFit Ballwin is a community driven by fitness. Our members drive, support and compete against each other for better fitness results. Our dedicated coaching team will be there to develop your movements for a smooth transition into CrossFit!!

OUR PROGRAMS

CrossFit Program

CrossFit is constantly varied functional movements performed at high intensity.

Foundations Course

The purpose of our new foundations course is to provide an entry level environment.

Yoga

We utilize Yoga to regain the connection with our body. Always striving for movement with intelligence.

Olympic Weightlifting

Oly Workshops are designed to sharpen your skill & create a solid foundation.

Elise’s Journey with CrossFit Ballwin

Elise’s Journey

CrossFit is this big scary word to some people and usually when people hear it they say “that’s too intense for me, or I’m too scared to try that” or the best one, “I don’t want to get bulky”. However, to me this “CrossFit” has changed my life in so many ways… Read my entire journey here.

Athlete of The Month

Lisa and Bob

It’s February! In honor of Valentine’s Day we wanted to recognize a couple of love birds who have become a staple at CFB.
When did you start CrossFit?
-Bob: November 2015 -Lisa: I started about 6 months ago. We got into CrossFit through my brother… Read More

OUR COACHES

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28June2017

Strength & Skill
14 EMOM
EVEN minutes: Single Leg RDL (5-8 reps/side/min)
ODD: Single Arm DB Press (5 reps/side/min)

Metcon (AMRAP - Rounds and Reps)
From 0:00-3:00, perform 3 rounds of:
2 Push Jerk
4 Thrusters
6 Burpees
From 3:00-6:00, perform 3 rounds of:
3 Push Jerks
5 Thrusters
7 Burpees
From 6:00-9:00, perform 3 rounds of:
4 Push Jerks
6 Thrusters
8 Burpees
From 9:00-12:00, perform 3 rounds of:
5 Push Jerks
7 Thrusters
9 Burpees

*Continue the round scheme by increasing 1 rep per movement for every 3 minutes, until athlete bust time.

Bar Weights:
Rx+ 155/105
Rx: 135/95
Sc Wt: Use the limiting movement to base your moderate weight
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27June2017

Metcon

Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24'' / 20''
30 Wall-Ball Shots, 20# / 14#
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26June2017

Strength & Skill
* In between each set of squats, work on the auxiliary movement.
PRIM1: Back Squat (5 sets of 5 reps)
AUX1: Sots Press (PVC or Barbell )
Snatch press overhead while holding a squat position.
Stay light with this movement and work on the overhead technique.

Metcon (Time)
4RFT:
30 Mountain Climbers (L/R=1)
20 Right Side KB Snatch
10 Left Side KB OH Squat

*Switch sides for each round.

KB Weights:
Rx+ 70/44
Rx 53/35
Sc Wt; DB may be used for Snatch & stay lighter on the KB OH Squat. Practice form & stability through the movement.
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Call Us

(636) 346-4859

14520 Manchester Rd.
Ballwin, MO 63011

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