June 3, 2016


Spotlight – Hanshuo Sun

Han, who celebrates his first year of CrossFit this month, has been such a great addition to the gym. Since starting, he’s lost around 35 pounds. He never misses class. He’s upbeat and always smiling. He volunteered for Vero Beast and handled the athlete scoring, even recruiting his wife (who had just arrived in the US) to

help. He won the scaled division of this year’s recent CharityWOD. He attends all of our events outside of the gym to meet other members and support us. Han takes it all in!

Here’s more on one of the sweetest, most hard-working, no-excuses guys around…

Occupation: Electrical Engineer

Family: Wife Lisa, cats Spinner and Lenner

Favorite CrossFit movement or workout: Love all the cardio including running, rowing, biking, and skiing; have a very mixed feeling about rope climbing

Favorite cheat meal: I am happy as long as I can have meat and rice, and Wendy told me how to eat them in a good way of losing fat and gaining muscle at same time, which is super awesome! If I have to I would choose Chipotle steak burrito, yeah with avocado.

Hobbies: Loved to play basketball, soccer, lego, and video games until CrossFit was introduced into my life.

Little known fact about you:  Originally from China, moved to Utah 5 years for bachelor, back to hometown working for a year, then I just realized that I feel like more United States.

Moved to NYC 2 years for Master, interned in Disney World half year, finally got a job offer in Sebastian. And now I am a future specialist soldier of U.S. Army might be shipped in about 6 months.

Spinner&Lenner Spinner Lisa&Han(2) Lisa&Han


Workout of the Day
2 sets of:
Foam roll up wall with emphasis on thoracic opening (neutral chin)
10 Cat cow (neutral chin/neck)

Barbell warm-up/drills

Every 2 minutes for 12 minutes:
1 Power Snatch + 1 below the knee power snatch

3 sets of:
10 strict pull-ups
10 behind the neck press (barbell)

Accumulate 3:00 wall-facing handstand hold

3 x :30 Passive bar hang

Post your scores to the Whiteboard.


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