Summer Crush

Wednesday, June 3, 2015

Part One:

Lurong Challenge WOD: “Summer Crush”

30 Cal Row,


3 Rounds

10 Deadlifts (225/185)

10 Handstand Push Ups

Time Cap: 9 Minutes

Lurong Scaling Options:
Level II: Deadlifts (155/135), Hand Release Push Ups

Level I: Deadlifts (95/65), Knee Hand Release Push Ups


5 Rounds

12 KBS (53/35)

8 Toes to Bar

40 Double Unders

1 Rope Climb (15’)


© 2015 Michelle Kaye Photography

© 2015 Michelle Kaye Photography


On Monday, June 8th we will be having a special deadlift clinic at 4:30pm and 6:00pm led by Kevin Don. (Normal class schedule in the morning).  Cost is $25 (which includes t-shirt).

Kevin is a traveling CrossFit coach who is working his way around the world by coaching CrossFit.

Kevin has vast coaching experience- he previously worked for CrossFit Games athlete Jason Khalipa and did coaches development under Pat Barber. He has coached and trained alongside Jason, Garret Fisher, Neal Maddox and Dan Bailey as well as having studied strongman with former worlds strongest man second place, Derek Poundstone and former world powerlifting champion, Ed Coan.

He is also writing about the power of CrossFit as a community and how it opens its doors no matter where. Another goal of his is to raise awareness of how CrossFit helps with emotional and mental health as well as the tangible physical results.

So far he has coached in the US, Canada, Mexico, Hong Kong, Japan, Singapore, Thailand, Macau, China, South Korea, Scotland, England, Ireland, Wales and Sweden! He’s now tackling North East America and is excited to coach at CrossFit Hyannis!

Kevin funds this worldwide coaching extravaganza is by asking athletes to buy a t-shirt for $25.

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