Your training writes the definition of your living, breathing, lifting self. That definition changes over time. CrossFit makes variation a daily ordeal. Each day in the gym is different, forcing your body to adjust and grow, become more flexible, and develop greater endurance.

Jaquelyn Kastelic writes the daily programming for herself, and for the members of CrossFit Unrivaled, the box she opened in 2011. Her training is mostly enclosed around the timed training of CrossFit. The goal is to do more work, more efficiently, in shorter time periods.

Jaquelyn's Training Philosophy

Jaquelyn's training approach is high-intensity functional fitness. It's a lot of running, pushing, and pulling.

"Everything we do is a compound movement," Kastelic says. "We don't do the same thing every day. The only time we ever go back and do the same workout is if we want to measure our strength, endurance or quickness in a workout. That way you know your training works with you."

Each day in a CrossFit box is guided by a workout of the day (WOD). Kastelic programs the WOD for her gym every day, then leads her clients through each directive. Everyone warms up, everyone is taught proper form, and everyone lifts together, for communal energy. Every gym operates differently, so most gyms will have a different WOD every day.

"For my gym, everybody who comes in goes through a group warm-up. We want to reduce that risk of injury. Then we all do the workout together. It gives you a push. If you look over and you're resting and the person next to you is working, you're going work so you don't look lazy. It makes you work a little bit harder, a little bit faster."


CrossFit includes dozens of workouts named for either military service members, firefighters or police officers who lost their lives, many in the acts of valor they live to fulfill. Those workouts are more difficult than a normal WOD.

Many of the Hero WODS are workouts that were favorites of the men and women who wear the uniforms of service. Others were created in honor of them. Check out for the complete list of Hero WODS. CrossFit Unrivaled performs the "Murph" on Memorial Day.

"One of my girlfriends and I decided to do the weighted run last year," Kastelic says. "We did the Murph workout with 15-pound weighted vests on. It was probably 90 degrees outside. It was horrible. But, when you do workouts like that, you have it in the back of your mind why you're doing it, because someone was protecting us overseas and they lost their life. It motivates you to get through that pain and not suck."

Jaquelyn's Training Regimen

CrossFit is a broad fitness program. It doesn't specialize in one area. She tries to make her clients proficient in many areas. The work combines powerlifting, Olympic lifting, strongman training, and gymnastic movements with a compound mix of running, jumping, pushing and pulling bodyweight movements.

"I usually train five days per week, but I like to get six in if I can," Kastelic says. "But, because I own a gym and I am very busy, it's hard to get six days in. This is just an example of one week; in CrossFit we change what we do on a daily basis."

Each day begins with a warm-up that consists of a short run or row, line drills and mobility. Warm-ups last approximately 20 minutes. If a compound lift is involved, the warm-ups can last 30 minutes.

Have questions about CrossFit? They have answers!

Workout Key
  • WOD - Workout of the Day
  • AMRAP - As Many Rounds As Possible
  • - Suggested weight

  • RX - Prescribed weight
Day 1: WOD
Add sets as needed for tracking
As Many Rounds As Possible
10 Minutes
Barbell Full Squat
15 reps; Prescribed weight: men 115#, women 80# from floor must clean & jerk/press to get in position
1 set, 15 reps
Lateral Bound
10 reps, over and back = 1
1 set, 10 reps
Muscle Up
5 reps (modification: 10 strict pull ups + 10 dips)
1 set, 5 reps
Cash Out
Not Timed
Ab Roller
1 set, 30 reps
Day 2: Strength
Muscles Worked: Shoulders, Hamstrings, Quads, Calves
Snatch Complex
To be completed on the minute, every minute for a total of 7 minutes with increasing weight each minute, if you can.
Hang Snatch
High Hang Power
7 sets, 1 reps
Hang Snatch - Below Knees
Mid Hang Power
7 sets, 1 reps
Hang Snatch - Below Knees
Mid Hang Squat;
7 sets, 1 reps
3 Rounds *Start Round 2 at 3 Minutes, Round 3 at 6 Minutes
Rope Jumping
Double Unders; jump rope must pass under you twice per jump
3 sets, 50 reps
One-Arm Kettlebell Swings
20 reps 70/24kg#
3 sets, 20 reps
Barbell Deadlift
10 reps 225/155#
3 sets, 10 reps
Day 3: Active Rest Day
Floor Press
5 sets, 5 reps
Front Box Jump
Max height jump
5 sets, 5 reps
Day 4
For Time
1 set, 800 m
Power Clean
8 reps 135/95#
1 set, 8 reps
1 set, 400 m
Power Clean
4 reps 175/115#
1 set, 4 reps
1 set, 200 m
Power Clean
2 reps 195/125#
1 set, 2 reps
100 meters, time ends
1 set, 100 m
Power Clean
Maximum sets of 1 reps, increasing weight each successful set until failure
1 set, 1 rep
Day 5
Kettlebell Thruster
1 set, 15 reps
1 set, 15 reps

That's it for Jaquelyn's training. If you have any questions, go ahead and find her on BodySpace. If you want to follow her full program, including her nutrition and supplement programs, you can find them on her Fitness 360 main page. For more content and videos just like this, keep coming back to

All Fitness 360 Programs

About the Author

Dustin Lapray

Dustin Lapray

Dustin Lapray is a writer, journalist, and editor living in Boise, Idaho.

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