CrossFit Ballwin

CrossFit Ballwin is a community driven by fitness. CrossFit Ballwin is conveniently located in West County at 14520 Manchester Rd., Ballwin, Missouri 63011.

We strive to provide St. Louis with the best fitness community and coach around. CrossFit is constantly varied functional movements preformed at high intensity. Constantly varied: The workout are very seldomly the same. There are many different variables we can change (i.e. movement, repetition count, time & weight). These are varied depending on the objective of the days workout. Trust me, it wil

Operating as usual

Photos from CrossFit Ballwin's post 06/16/2024

Father’s Day is tough for me. I realized too late the special relationship I could have had with my dad.

So coaching our dads and daughters that workout at the gym regularly has truly been a gift, and I hope they feel the same way.

Get Fit with Dad yesterday was so incredibly special. It was AMAZING! I met some fantastic kiddos and got to talk to a few I haven’t seen in a while.

HAPPY FATHER’S DAY TO SOME OF THE BEST DADS WE KNOW! …more than pictured of course!


Hosting pop in athletes is such a rewarding experience offering many opportunities for networking within the CrossFit Community! Thank you Richard for popping in! Hope to see you in the future!

And we appreciate you talking grip with us! Check out our training tip Tuesday next week 😉


Josh has been a member of our community for almost 6 months now and has made leaps and bounds in his CrossFit journey. Josh consistently shows up to his committed class at 5am and is always ready to try something new. Whether it’s crushing his weightlifting PRs or mastering his kipping pull-ups, Josh is always putting in the work. You’ll find him frequently asking questions and looking for tips on movements he is both familiar and unfamiliar with. Josh always comes to class with a positive attitude and never fails to put a smile on everyone’s face. He is always willing to push himself and finds the joy in friendly competition. We have loved having Josh at our gym.

Unfortunately (for us), Josh and his family will be moving back to Kansas City next month for Josh to progress in his professional career. We are so excited for him and his new journey. Josh has already started looking for gyms in KS and we are thrilled to see how he continues to progress. Josh, thank you for being a member of our family and we are grateful that you chose us as your first CrossFit gym. If you see Josh this month tell him congratulations and that we’ll see him when he drops in!

Why CrossFit?

I had just finished running my first half marathon and needed a break from running. I have some dumbbells at home, but found it difficult to workout consistently and uninterrupted with a toddler in the house. I had tried an organized bootcamp gym about 8 years ago and wanted to try something similar. I like having a workout routine planned and having a coach there to direct/push me.

Why CFB?

I specifically enjoy CFB because everyone is encouraged to scale/adjust the workout to their fitness level. I knew this was the right box for me after finishing 24.1 and the entire class was recovering and talking about the workout - what they found challenging, what their plan was, and how that planned worked or didn’t work. It was after that class I realized just how much these people kept me motivated to achieve more on my fitness journey.

What keeps you coming into the gym at 5am?

Although I go to the gym to improve my physical fitness, I show up at 5am for my mental fitness. It’s not about hitting a specific weight or time target for me (although I am extremely competitive - damn you Payton). It’s about not canceling a single class I’ve registered for or letting a single class go to waste for the month. The excitement of each workout and the people I get to workout with push me to show up each day. I’ve enjoyed seeing my body change and mood improve. I want my sons to see their father strong and healthy. I’m motivated to see week over week improvements.

Something no one knows about you?

I would pick a skilled trade and open my own business if I had a do over in life.

Favorite quote?

“Two tears in a bucket…” John Berendt. I’ll always remember when my parents gave me this advice as a kid.


As coaches we love watching wins and losses. Both mean you tried something outside of the norm and got a little uncomfortable. The key to loss is learning and showing back up the next day more determined to try again. We will talk to you about both and will support and encourage through it all. We are here for you as long as you keep showing up.....and if you don't, we will probably call or text!

Photos from CrossFit Ballwin's post 06/12/2024

We had a great running clinic on Sunday! As coaches we are constantly learning to better your experience. As a member we promise to always provide you with more!


The Level Method is ideal for folks who need guidance through the overwhelming amount of information bombarding them regarding how to be their BEST FIT SELF.
For athletes, the MAP identifies deficits objectively and visually.
It helps coaches deliver precise and accurate instruction, and therefore generates higher value.

More specifically, the MAP was designed for progressing WHITE-to-PURPLE-range clients - otherwise known as 99.9% of people. The elite BROWN and BLACK Levels are not at all the priority, since these athletes may be presumed to have taken control of their own fitness and health, and represent a small fraction of gym members. Yet, even those higher-level athletes use the MAP to organize their own training and goals, or find it interesting as an organizing principle.
👉Bottom line: The MAP was designed for beginners, intermediate, and advance people interested in health/fitness.
👉 & It gives CLARITY on how to be 🌟well-rounded🌟 in fitness (let’s be real- what other program includes Flexibility as seriously as it does building muscle or increasing aerobic capacity?), stay SAFE, and PROGRESS 🏆

Photos from CrossFit Ballwin's post 06/08/2024

#1 Reason to try CrossFit at CrossFit Ballwin
-Look at all these amazing smiles!

We have something pretty special at CrossFit Ballwin. Give us a try and see what we have to offer. Smiles are just the beginning.


Welcome to June! We aren’t slowing down! Join us for all our events all month long!

Photos from CrossFit Ballwin's post 06/01/2024

It’s June!!! Summer is here and we are ready for it! Some big anniversaries, lots of birthdays, and so many new faces! Let’s go!!


Kyle popped in while he was in town from Colorado! And not on just any day, but Murph! Great job Kyle and thank you for popping in to see us!


We are hosting our First Annual Whiskey and WOD Father’s Day weekend. Bring a friend and your favorite Whiskey for a workout and community!


As of November 2023, CrossFit has dedicated over 200 hero WODs, or workouts, that honor fallen heroes. To be eligible for a hero WOD, the hero must have died in the line of duty and meet other criteria set by CrossFit. The workouts are intended to embody the hero’s spirit and sacrifice through the intensity of the workout.

This week we have seen four intense hero WODs with one more to go, and if you have been here everyday, then you are putting your body and mind to the test. So make sure you give your body some extra attention this week!

🍎 Fuel your body with nutritious food
🛌 get to bed early
💦 drink plenty of water
🧘‍♂️ stretch
💆 get a massage

Photos from CrossFit Ballwin's post 05/27/2024

Thank you Denise for coming out today! You are the best!


“As we express our gratitude, we must never forget that the highest appreciation is not to utter the words, but to live by them” — John F. Kennedy


TRAINING TIP TUESDAY: what to eat before your workout?

Well that depends on what type of work out you are planning to do. In general, eating some combination of protein and carbohydrates before a workout to sustain energy and build muscle is advised. On the other hand, foods with a high amount of fat or fiber (think a grilled cheese sandwich or broccoli, respectively) should be avoided, as they may cause stomach upset and cramping.

But what you should eat before a 30-minute power walk is going to look different from what you eat before a strength training workout. Here’s what you need to know.

If you’re exercising for less than an hour first thing in the morning, and it is cardio based, you don’t necessarily have to eat anything. It might be best to have a glass of water but skip the food. This encourages your body to burn a greater percentage of body fat to fuel your workout.

If you are planning a strength training workout, the right foods before and after exercise can boost your results. Like a car uses gas, your body burns carbohydrates for fuel. They give you energy to power through that session or extended run. Refuel when done with a combo of protein and carbs for rebuilding muscle.

Good snack choices include:
• An energy bar.
• A banana, an apple or other fresh fruit.
• Yogurt.
• A fruit smoothie.
• A whole-grain bagel or crackers.
• A low-fat granola bar.
• A peanut butter sandwich.
• Sports drink or diluted juice.
• Bananas or toast with peanut or almond butter.
• Protein powder mixed with almond milk.
• A protein bar with a one-to-one ratio of about 10-12 grams of protein and 10-12 grams of sugar.
• Turkey roll-ups

Photos from CrossFit Ballwin's post 05/20/2024

Coach Misty you will be so missed! Your knowledge, constant smile, and southern accent have brought so much joy to your classes. We have loved having you with us at CrossFit Ballwin and wish you the best on your next adventure.


May’s Athlete Spotlight:

Carly started her journey with CFB a little over 3 years ago and has been a dedicated member ever since. Her hard work has definitely paid off in strength and endurance.

As a coach, Carly holds the standard for all members in the gym. You can often hear her yelling out “get lower”, “stand up all the way”, “chest up”, “knees out” because she knows the importance of consistency and completing the movements correctly. Carly excellently breaks down points of performance for lifts in the workout and clearly explains difficult gymnastics moves.

As a member of CFB, you’ll find Carly coming in early to work on lifts and mobility. She is constantly hitting her goals. Whether it’s a PR in back squats or flipping into a handstand, Carly finds room for improvement and nails it!

Carly’s friendly attitude, sense of humor, and willingness to help is an asset to every class. She’s a rockstar!!

Why CrossFit?
After I finished my collegiate sports career, I wanted something that would keep me in shape and also channel my inner competitor. I have continued doing CrossFit because it allows me to push myself in a different way every day. The best part about CrossFit for me is watching the members of my community grow in strength and confidence. Seeing someone’s excitement and joy when they hit that new PR or complete a new movement if the most rewarding part of coaching.
And how long you’ve been involved in CF, from athlete to coach.
I started CrossFit in 2019. I joined CFB in 2021 and started coaching in 2022.

Why CrossFit Ballwin?
After moving to STL and trying numerous gyms, CrossFit Ballwin immediately felt like home. I loved the push I received from coaches and the warm welcome the community gave me.

Favorite CrossFit Exercise?
Sn**ch and Turkish Get-up

A fun fact about you?
I previously held a world record in Mario Kart.

Favorite quote?
“If you want something you’ve never had, you must be willing to do something you’ve never done.”


6:15am enjoying the warmer temperatures in the morning!


TRAINING TIP TUESDAY: Fitness and Mental Health When Traveling

Have you ever had a vacation or work trip that took you out of your workout routine? I have, and it really throws me for a loop mentally. If you are like me, your mindset is disrupted when you aren’t able to workout normally. With summer coming up, there are probably some vacations on your calendar. A break from the gym can be nice, but giving up all physical activity isn’t going to be great.

My job requires some travel, and I have found that one of my favorite things to do is to drop into CrossFit gyms, and sometimes other functional fitness gyms when my schedule allows. When I learn I am going to be traveling, one of the first things I do is to look up how many and where the CrossFit gyms are in the area, . To date, I have 72 gyms on my list I have visited. I’m kind of a nerd, and I have a spreadsheet listing all the states, and then all the gyms I have been to, and also whether I was able to get a shirt (I have a lot of those too). By looking up gyms, I have found, and have gotten to meet several OG CrossFitters, which is really cool. If I know I want to drop in somewhere, I will generally look up how to contact a gym and see if I can register for a class beforehand, or at least email the gym to ask if dropping in is okay, and if there are any classes to avoid, in case they are always packed at a certain time. I have never been told no, but I think it is best practice

As CrossFitters, we can also have a bit of equipment hoarder in us. Traveling usually isn’t conducive to bringing all my gear. So I try to have shoes, shorts, shirt, grips, water bottle, and my jump rope. Easy enough to get those in a suitcase. If you want to shove your lifters and weight belt in your suitcase, by all means, give it a try.

When I can’t visit a local box, I try to hit the hotel fitness center. And while they certainly don’t generally have everything we would in our gym, you have the opportunity to be as simple, or as creative as you want to be. Generally, you have a set of dumbbells up to 50 lbs, a treadmill, a bench, and an open space on the floor. A 30 minute AMRAP with running, dumbbell thrusters, sit-ups and burpees will give you all you need! But even better, you can always look at the workouts on the App, or in our Facebook group for the daily workout, or inspiration for others. There are also tons of resources online for travel Wods, if you have a creative block. You can also go for a walk or jog. Anything can help.

I recommend trying to get in some kind of exercise every time you travel. It does wonders for your mental state, as well as your physical one. But don’t get down on yourself if you aren’t able. A day or two of rest is not going to hurt your fitness.


Join us Sunday May 19th at 2pm for the first of our Sunday Sup Series, Mediterranean and Mobility. Coach Sarah will be leading the mobility so come dressed to move. Bring your favorite Mediterranean snack or dish to share!

Register in Wodify today!


A mother’s love is endless, her sacrifices are countless, and her strength is boundless.

Happy Mother’s Day to all the amazing and strong mommas taking care of it all!


Join us Mother’s Day for a Mommy and Me workout at 9am. Bring your child or your mom! We will follow with tea and cinnamon rolls!


TRAINING TIP TUESDAY: Protein and Recovery After a Workout

How does protein build and repair muscles?
Protein is made up of amino acids, which act like building blocks for the body. When you eat protein after exercise, it gives your muscles the amino acids necessary to repair and rebuild.

And why is this important? Well, repetitive muscle contractions from jumping, running, and other forms of exercise can break down muscle cells and cause damage to the muscles in your arms, legs, and the rest of your body. Taking in enough protein after exercise helps reverse damage, build muscle, and get you ready for the next tough workout.

How much protein do you need for muscle recovery?
“Protein synthesis” is the scientific way of saying “repairing and growing muscle.” Post-exercise intake of about 0.2–0.5 grams of protein per kilogram of body weight (g/kg) has been shown to increase this muscle protein synthesis. That’s about 10–30g of protein, depending on your body weight and the intensity and duration of your workout. Over the course of the day, active individuals should aim to eat about 10–20 per cent of their total daily energy intake from protein.

Why is it important to have protein right after a workout?
Intense or prolonged activity causes an increase in muscle protein breakdown. This is followed by an increase in muscle protein synthesis over the next 24 hours. For that reason, it’s important to consider both the amount of protein you eat and when you eat it.
Ideally, protein should be eaten within 30 minutes of finishing a workout. Combined with simple carbohydrates, your post-exercise snack can help both replenish energy stores and rebuild muscle.

Miss the 30-minute window? While less effective, fueling any time after activity is still important and can be beneficial.


LET’S GET OUTSIDE!! Join Coach Chris at Castlewood State Park for a hike/ruck this Saturday at 8:30am. This will be in lieu of classes. Ask a coach for details!

See you outside!


Wow! May is here and so is our Monthly Muscle Up! Check out what we have going on for the month of May!

Photos from CrossFit Ballwin's post 05/01/2024

“May, more than any other month of the year, wants us to feel most alive.” -Fennel Hudson

Thank you for another year of anniversaries! Happy Birthday and Welcome!

Photos from CrossFit Ballwin's post 04/28/2024

Bring A Friend week was so much fun! Thank you Josh, Cassaundra,
and Chris for bringing your friends! We had a great time getting to know them and hope they enjoyed their time with us, as well!

Photos from CrossFit Ballwin's post 04/25/2024

We had two pop in athletes this week! Erika popped in using and Emily popped in from Colorado! We love seeing the community CrossFit has created. Anyone can POP in from anywhere and fit right in!



As the weather warms it is natural to want to get outside and soak up some fresh air & sunshine. There are many options if a typical gym workout doesn’t appeal to you. Certainly, going for a walk or run is an easy way to do something outside. But a couple things that may turn your walk or run into something more challenging is a hike, or even a ruck.
If you aren’t familiar with rucking, simply put, it is a walk or hike, for a distance, with a load on your back, possibly over uneven ground. There are companies that have specialized gear, specifically rucksacks and backpacks. However, just putting some weight in a backpack & hitting the trail is all that’s necessary. It could be as simple as throwing a couple of water bottles in your pack or hardcore as adding some bags of sand or weights.
Rucking is becoming such a popular activity, that a rucking equipment company now sponsors the CrossFit Games. If you pay attention to the games, you've seen several events in the last few years that utilized weighted rucksacks. We do not need to be competitive athletes to enjoy activities like this. As with everything we do in CrossFit, we can modify a ruck. Selecting the appropriate route, distance, and weight are all things to modify.

A few things to think about during prep for your ruck:

• Have a good pair of shoes for the terrain you will travel, that will support your feet and ankles. Know what you will be walking on before you go.
• If you are going to wear a pack, make sure it is comfortable on your shoulders with the weight you will carry. The more weight you carry, the more you need to look at adjustable packs with hip belts which can transfer the weight from your shoulders to your hips.
• You do not want to have so much weight that you lean forward in a walking slouch to keep moving.
• Stay hydrated. Make the water you need part of the weight you carry.
• Don’t overload yourself too soon. Start light and work your way up slowly.

We are scheduling a hike/ruck on Saturday, May 11 in place of the two morning classes. Look for more information soon!

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14520 Manchester Road
Ballwin, MO

Opening Hours

Monday 5am - 6:15pm
Tuesday 5am - 6:15pm
Wednesday 5am - 6:15pm
Thursday 5am - 6:15pm
Friday 5am - 6:15pm
Saturday 8am - 10:30pm

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