CrossFit Ballwin

Place an unwrapped toy or book under the tree all month long for Toys for Tots!

Second Saturday is here! Bring a friend to class on Saturday December 9th at 8:00am or 9:30am!

See you in the gym!

Take a walk through a health food store or browse a healthy living website, and you’re bound to encounter one of the wellness industry’s favorite words: toxins. You can buy drinks, face masks, supplements, and creams that promise to “detoxify” your body or your skin. Quick-fix diets and cleanses are described as “detox” diets. It all sounds appealing, but these products don’t tell you your body already comes pre-equipped with an exceptional detoxifying system: your skin, kidneys, liver, lungs, and colon.

You might notice these products and diets don’t ever mention what type of toxins they are removing. This is because they can’t actually remove anything that’s poisonous, or toxic. In fact, your body is already performing this function. Your lungs exhale carbon dioxide, your liver and kidneys filter your blood, and your colon and large intestine get rid of whatever your body can’t use from the food you eat.

If you are ingesting toxins your body can’t handle, like to***co smoke or excessive amounts of alcohol, no pill, diet, or cleanse will help.

The next time you’re tempted by a detox diet or product, remember the best thing you can do to help your body with its natural detoxifying system is exercise regularly, eat mostly whole, unprocessed food, and prioritize sleep.

When in doubt … work out!

It’s December which means more birthdays!!

Happiest of birthdays!

Get to know your coach!
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Who is Coach Carly?
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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 is the most rewarding part of coaching. I started CrossFit in 2019. I joined CFB in 2021 and started coaching in 2022.
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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.
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Favorite CrossFit Exercise? Sn**ch and Turkish Get-up
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A fun fact about you? I previously held a world record in Mario Kart.
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Favorite quote? “If you want something you’ve never had, you must be willing to do something you’ve never done.” -Thomas Jefferson

Coffee, hot cocoa, hot toddy… your choice—our mug!

Love the new CFB mug! Doesn’t Beth look warm on this chilly day?

.o.b

Are you achieving your goals? If not, it may be because you aren’t writing them down.

This month, we challenge you to pick one goal and write it down. Think about something you’d like to accomplish, and instead of letting the idea flow in and out of your head, pick up a pen and write it down.

Writing down goals helps in two ways. First, looking at a visual reminder of your goal every day keeps it top of mind. Second, writing helps with encoding, the process by which our brain decides what gets stored in our long-term memory and what gets discarded. People who describe or write down their goals are 1.2 to 1.4 times more likely to accomplish them.

After writing down your goal, think through the steps you’ll need to take to make it happen.

Let’s say you want to come to an early morning class at the gym four days a week for a month. What do you have to do to accomplish that? It might be setting out your gym clothes the night before, committing to an earlier bedtime, or asking a friend to hold you accountable.

We love to help you achieve your goals! Tell us what you’d like to accomplish, and we’ll help you get there.

Get to know your coach!
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Who is Coach Chris?
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Why CrossFit?
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I trained distance running for about 10 years, and was a bit bored with it. I started mixing in body weight movements with shorter runs and really enjoyed it. When I found CrossFit online I realized that was what I needed and I was immediately hooked!
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How long have you been involved in CF? 10 years officially, though another year of trying to do it on my own. I completed my L1 about 15 months after I officially joined my first gym. I started coaching about 6 months after that. I earned my L2 just over six years in.
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Why CFB? I really enjoyed my first class at CFB after we moved here 5 years ago. The community is great, and I love being part of a good team!
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Favorite CF Exercise: Overhead Squats (movement I worked the hardest at early on to learn) and Double-Unders (first real skill movement I learned)
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Fun fact: I have measured a swimming pool to confirm a World Record for Michael Phelps.
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Favorite Quote: "Do that again and make sure it wasn't a mistake."

Imagine….

Thank you Adam and Ed for joining us for our Turducken Trot workout this morning! Hope you have an amazing holiday!

Happy Thanksgiving from everyone that did the Turducken Trot this morning!

Beth even made a little treat for everyone that came in to workout today!

We couldn’t have done it without you! Thank you for being a continued part of our journey. Your trust and loyalty in us at CrossFit Ballwin has been invaluable and we are forever grateful for it.

From the depths of our hearts, thank you!

As easy as 1, 2, or 3!

The holidays are upon us and life is coming at you fast, but don’t forget the most important person you can take care of is you!

See you at the gym!

When was the last time you were a true beginner?

As kids we’re beginners at everything. We try things, fail at first, and try again. Slowly we get better — we learn how to ride bikes, how to swim, and how to tie our shoes.

Once you’re an adult it’s easy to avoid being a beginner. You get used to being competent, and pretty soon learning something new seems terrifying.

If you haven’t been a beginner lately, you may have forgotten that mastering a new skill is exhilarating. It fills you with pride and a feeling of possibility.

After you try something new, your brain starts to think — if I did that, what else can I do? Suddenly the world seems full of possibilities, not obstacles.

Here, you can be a beginner in a safe, supportive environment. You’ll learn at your own pace, but you’ll be encouraged to push yourself.

All you have to do is show up.

See you at the gym!

Get to know your coach!

Who is Coach Sarah?
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Why CrossFit? I chose CrossFit because of the mechanics and the intensity of the workouts. The foundation of CrossFit is constantly varied movements, which ensures that you continuously become more fit and eliminate plateaus. If you show up and push yourself, of course.
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My first CrossFit workout was in 2009 in San Diego. I was an avid yogi and runner, so it was a completely different experience. When I moved to Georgia in 2013 I joined a CF box and stuck with it when I moved to Japan and again to Montana. I completed my Group Fitness Instructor Certification during Covid because I wanted to teach and ensure that fitness remained a central part of my life. I've been making fitness part of my life for almost 20 years, and I am so happy to be continuing it with CFB.
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Why CFB? Because of the community! I enjoy everyone at CFB. Each person has unique backgrounds and talents and brings something different to class. It's a joy to get to know everyone over the past two years.
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Favorite CF exercise? Anything that pushes me mentally, such as long chippers.
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Fun Fact? I've been to 14 different countries and have dived in 4, including the Great Barrier Reef in Australia! I'm also a big SciFi nerd.
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Favorite Quote?

I have so many!

"I think I'm quite ready for another adventure" - Bilbo Baggins

"Imagination is the only weapon against reality" - Cheshire Cat

"Life begins where your comfort zone ends" - Neale Donald Walsch
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Our November Athlete Spotlight is, Bob Naes! Bob’s dedication and drive toward progression is why we chose him this month! Over the last 8 years, Bob has shown up, worked hard, and continually beats his personal records. This year, his "Chad" was 2 minutes faster than last year and 4 minutes faster than the year before that!

A shining moment was during a WOD when the clean finally clicked for him. "It only took 8 years!", he said. "Knees back, feel your hamstrings, belly button over the bar - and it was so easy", Bob explains.

Bob's commitment and mentality is exactly what personifies our mantra of "progress over perfection" at CFB. It emphasizes the importance of prioritizing continuous improvement and growth over flawlessness.

Bob’s favorite Quote- “You’re braver than you believe, stronger than you seem, and smarter than you think.”

Carly and Kyle loving our new water and shaker bottles! Now in the pro shop!

Get yours today!

Get to know your coach!

Who is Coach Misty?
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Why Crossfit? I was flipping through channels on the television and the CrossFit games caught my attention. I thought to myself I want to try that! I found the nearest Crossfit gym (which was an hour away) and I gave them a call. I started the on-ramp classes and I fell in love, not only with the workouts but with the community of people.
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I also like that I don't have to come up with a workout myself because the workouts are already prepared for you with a coach who will guide you through them, all you have to do is show up and give it your all.
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Why CFB? To be honest, when I moved to Missouri, I needed a certain class time. I had to drop off and pick up my children at different times and schools. I live in St. Charles County and could not find a CrossFit near me that had a time that worked for my schedule. I expanded my search and found Crossfit Ballwin had the exact class time I needed, even though it was a thirty-minute drive. I started going to Crossfit Ballwin and felt right at home. The people welcomed me immediately. My children now have the same drop-off/pick-up time and I could find another CrossFit closer to home, but I can't imagine moving to another gym. I love the people that I am surrounded by at CrossFit Ballwin.
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Favorite CrossFit Exercise? I love the hang sn**ch or hang clean.
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Fun fact about me? So, I have two sisters named Sunny and Windy. We were known as the weather girls growing up.
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Favorite quote? “At the end of the day, you put all the work in, and eventually, it'll pay off. It could be in a year, it could be in 30 years. Eventually, your hard work will pay off.“ -Kevin Hart

Tom regularly “Pops” into the gym when he is in town and has been for many years. Saturday was Chad and he didn’t sway! Thank you Tom for your hard work and dedication!

CFB: Join Coach Beth at 8am on Thanksgiving for our Turducken Trot. A little running and a little more!

See you at the gym!

Are you putting off joining a gym until you feel ready? Do you feel unprepared to join a group class where you’ll be asked to do things you’ve never tried before?

We’ve all felt this. Don’t wait until you feel ready, because that day will never come.

None of us feel completely ready to try something new, especially if it’s unfamiliar and challenging. However, transformation only happens on the other side of uncertainty. If you continue to do what you’ve always done, you’ll get what you’ve always had.

You don’t have to get in shape before joining our gym. We’ll meet you at your level, giving you enough of a push so you see results, with an intensity that’s sustainable over the long term.

Our coaches are experienced at working with all levels of fitness — from experienced athletes to people who’ve never set foot inside a gym.

Come on in. Your transformation is waiting.

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

On Saturday morning we will tackle the HERO WOD: CHAD, which is 1,000 box step-ups for time, wearing a ruck or weight vest.

Chad Wilkinson, a Navy SEAL, died by su***de on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD.

Wilkinson left behind a wife, two kids, and countless other friends and family members.

Since her husband’s death, Sara Wilkinson, a long-time member of the CrossFit community and trainer on CrossFit’s Seminar Staff, has been promoting awareness around veteran su***de and prevention through her nonprofit, The Step Up Foundation.

The Step Up Foundation raises funds to support programs dedicated to the research and treatment of combat-related injuries while honoring “our veterans and their invisible wounds.” Every year on Veterans Day, it unites people around the world with the workout CHAD1000X.

The workout consists of 1,000 step-ups with a weighted rucksack. Chad created the workout to train for the rigors of a near 23,000-foot summit in Argentina. After his death, CrossFit GM Dave Castro, along with some friends, did the workout as a way to honor Chad. Since then, CHAD1000X has become a rallying point for those struggling with mental health to join the community and focus on taking one more step.

***deawareness

The moment we have all been waiting for!!

THE STORE IS OPEN!!!

Link below!

https://crossfit-ballwin.square.site

Don’t forget to bring a friend to this Saturday’s class at either 8am or 9:30am!!

See you at the gym!

Throughout the month of November CFB will be collecting donation for Circle of concern in Valley Park.

Link below for current needs.

https://www.circleofconcern.org/ways-to-help/food-in-kind-giving/

HAPPIEST OF BIRTHDAYS TO COACH TRENT!!

We all hope you have an amazing day!

We hear it all the time - exercise is boring, every day it's the same thing over and over and over again.

How many times have you hit the gym, completed the exact same routine, and are then left feeling unfulfilled?

We know we need to exercise to be healthy but defaulting to a set period of time on a treadmill, stationary bike, rower, stair climber, elliptical, or the "get fit now" video series just doesn't cut it. There is more to it than the heart rate elevating, the sweat pouring, and the calories burning.

Routine is the enemy - plain and simple.

Message us today to get started!

It’s hard to believe the year is almost over and we are talking about Thanksgiving!

Coaches and members will be handing these out through Dec 31st!

We would love to have you in for a class! I promise the energy and community are like no other!

See you at the gym!

New hours beginning Nov 1st!

Mondays: 5am, 6:15am, 9:30am, 4pm, 5:45pm
Tuesdays: 5am, 9:30am, 4pm
Wednesdays: 5am, 6:15am, 9:30am, 4pm, 5:45pm
Thursdays: 5am, 9:30am, 4pm
Fridays: 5am, 9:30am, 4pm, 5:45pm
Saturdays: 8am and 9:30am

As always, if you are an unlimited member (18 and older) you may access the gym 24hrs a day!

It’s scary going to a new gym for the first time. What if everyone there is more fit than you? What if they all stare?

Once inside, will anyone talk to you? Where is the bathroom? And what should you wear?

We’re here to tell you that although those worries are common and understandable, you shouldn’t let them stop you from an experience that will change your life.

Everyone in the gym had to walk through those doors for the first time, and everyone remembers those feelings of uncertainty and fear. While some people in the gym may be more fit than you, many will be starting out — just like you. On your first visit our coaches will give you a tour of the facility (including the bathroom!) and give you all the information to ensure you are set up for success.

The secret is this — everything gets easier after that first day. Sure, the workouts will always be challenging, but you’ll quickly learn where everything is and even start to remember some names.

You just need to walk through the door. We’ll do the rest.

Exciting changes happening at CFB and we want your friends to see too!

Bring a friend every second Saturday of the month beginning Nov 11th to our 8:00am or 9:30am classes and receive ONE raffle ticket for prizes drawn every quarter.

If your friend signs up anytime before the drawing you receive FIVE additional raffle tickets for a chance to win.

This quarter’s prize will be drawn in February.

Ask a coach or check your email for more details!

.o.b

Right now you’re probably trying to figure out the perfect time to start this fitness journey.

You might be thinking, “Those people seem really fit, I need to get into better shape before I try,” or “I’m really busy right now, I’ll go in when I have more time.”

Here’s the thing:

There will never be a perfect time.

Life will always be busy.

You’ll always wish you were in better shape.

We avoid unfamiliar situations because for most of human history new experiences could be deadly. Staying inside our comfort zones kept us safe from predators and danger.

However, in the modern world, thoughts like these aren’t helpful.

In fact, they’re preventing you from a potentially life-changing experience.

Here, you’ll be trying new things and meeting new people, but it will all take place in a safe, supportive environment. Here, you’ll find just the right amount of “productive discomfort” where you can challenge yourself at your own pace under the watchful eye of knowledgeable, experienced coaches.

We can’t wait to meet you!

Huge congratulations to Coach Carly on her engagement! We wish you so much love and happiness!

Equipment Sale

2x Rogue Y-2 Yokes (orig. $660 ea) sale $495

3x Rogue Echo Dog Sleds (orig. $245 ea) sale $180

Rogue Jerk Block Set (orig. $1,045 ea) sale $780
⁃ 2x 2.5”
⁃ 2x 6”
⁃ 4x 12”

Green Rogue Bumper
6x 25 # (orig. $105 per pair) sale $75 per pair

Blue VTX Bumper
4x 45 # (orig. $128 per pair) sale $60 per pair

York/Standard Metal Weights
4x 100 # (orig. $125 per pair ) sale $90 per pair
8x 45 # (orig. $75 per pair) sale $55 per pair

6x Kegs w/ Sand (orig. $75 ea) sale $45

AXOM Uprights
6x 92” Green (orig. $120 ea) sale $85 per pair

ONNIT Clubs
4x 45 # (orig. $125 ea) sale $90

Dollamur Mat
6x20 ft (orig. $600 ea) sale $350