image Kaitlyn focused on the finish line!


Be sure to do your ten minutes of pre-class dynamic flexibility work.

9.00 a.m. Class:

1. Technique review: 10 positions of the Turkish get-up (5 min)

2. EMOM 10

  • Turkish get-up x 2 (alternate sides on the minute)

3. Jovan breathing techniques (5 min)

4. “Pangloss (All is For the Best in This, the Best of All Possible Worlds)” In teams of two, AMRAP 20

  • 9 Toes to bar
  • 15 Shuttle runs, 10m
  • 21 Box Jumps (24/20”)

Chase each other through the WOD, score is total reps LIII: as prescribed LII: scale to straight leg raise or toes to ceiling, scale box as needed LI: four rounds not for time of 12 toes to ceiling, 12 shutle runs and 12 box jumps or step ups.




10.15 a.m. Class:

1. Technique Review: the loaded barbell lunge. Which lunge is right for you?

2. Technique Review: the jumping pull-up.

3. "CrossFit Open WOD 16.1"

Complete as many rounds and reps as possible in 20 minutes of:

  • 25-ft. lunges
  • 8 burpees
  • 25-ft. lunges
  • 8 pull-ups


LIII: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups

Men lunge 95 lb. Women lunge 65 lb.


10 front rack reverse lunges 8 burpees 10 front rack reverse lunges 8 jumping chin-over-bar pull-ups

Men lunge 45 lb. Women lunge 35


10 reverse lunges 8 burpees 10 reverse lunges 8 ring rows

rest 45 seconds



Have fun!