Monday, November 22 2021

Posted by Mandee on November 21, 2021   |   41 Comments



Sumo Deadlifts   E3MOM 
7@70% – 6@75% – 5@80% – 4@85%

4 Sprint Rounds For Time: (24min cap)

200m Run / Row or 0.5k Bike

15 Kettlebell Swings   24/16kgs   RX+32/24   MRX 20/12

10 Handstand Push-Ups or 3 Wall Walks
5 Sumo Deadlifts   275/185   RX+315/215   MRX 205/185

REST 2min

Core & Shoulder Development

20 Weighted Sit-Ups (Heavy)
20 Hip Extensions
20 Plank Hold Alternating Bird Dogs

20 Barbell or Banded Good Mornings

20 Evil Wheels or Barbell Rollouts




Thanksgiving Week Schedule!

Monday 11/22 & Tuesday 11/23: regular schedule

Wednesday 11/24: We WILL have ALL MORNING CLASSES from 5am through 11:30am as well as 10:15am Open Gym. We will close at 12:30pm after the conclusion of the 11:30am class. We WILL have childcare from 8am-11:30am.

Thursday 11/25: Thanksgiving Day: CLOSED

Friday 11/26: Limited schedule! Classes at 8am, 9am and 10am only. All other classes as well as childcare are canceled. 

Saturday 11/27: CFHSV Annual Iron Bowl WOD! Classes at 8am, 9am and 10am only. All other classes as well as childcare are canceled. 

Sunday 11/28: regular schedule


41 responses to “Monday, November 22 2021”

  1. Nathaniel says:

    Look at my man Ron! That’s Ron ‘Bring the Wood’! This guy gets 6th man of the year award in the 7am every year. He’s most comfortable when left alone but occasionally you’ll catch him loaded up with 225lbs and going RX. Ron is a great guy with an awesome perspective on life and fitness. He’s been at CFHSV as long as I can remember and he’s never had a bad day…well, he did have one bad day and he handled it like the champ he is. Only thing better than watching this stud do his thing at 7am ( arguably the most competitive class at CFHSV ) is trading dessert recipes and experiences. Can’t say enough good things about Ron Wood. Love ya buddy, keep it up!

  2. Hobie says:

    Great picture of Ron “BlueBell” Wood holding down his spot in the back at 7AM with 225 on the bar. No matter the lift, no matter the number of reps, Ron can usually rep out 225.

  3. Mandee says:

    Oh man! Let me tell you, this guy is one of the most likeable, lovable people you’ll ever meet. Ron exudes a happiness that is infectious, and you can’t help but smile when he’s around. He’s a seasoned CrossFitter who has been through all the phases, and now most days he shows up to put in the work for his health and well being. But don’t sleep on Ron — without even meaning to, this dude has always been impressively strong and more skilled that he would like to admit. He says scaled even though he goes RX’d, and he can use 225 for any strength portion without a warm up. 7am wouldn’t be the same without the one and only Ron Wood! 🙂

  4. Hal says:

    Ron = Gains

    A. Started at 275 and ended with 325

    B. 20:38 rx+ (hspu)

    C. Complete (not ready for WB GHDs)

  5. Bo says:

    A: 225-305
    B: 14:45 rx

  6. Jason Morgan says:

    A. Training (The champ CJ would say I shammed… he would be correct.)

    B. 15:37 Rx (Row, HSPU)

  7. Justin says:

    15:15 rx bike hspu

  8. CJ VK says:

    Traditional Deadlift: 295(7)-315(6)-335(5)-355(4)
    16:28 scaled to traditional deadlift @ 315 (row)
    (2:10, 2:38, 2:47, 2:53)

  9. Nathaniel says:

    A. Scaled to regular deadlifts

    – 7@315 – 6@335 – 5@355 – 4@385

    B. 18:10 scaled ( bike )

    *scaled hspu’s to 15 regular strict push ups
    * rx+ weight on KBS and DLs

  10. Bradley says:

    Ron Wood is a legend of the 7am. He is a great guy who also happens to be a sneaky good CrossFitter, but don’t tell him that. His 1RM, 5RM, 10RM, and 20RM for all lifts is 225. Death, Taxes, and Ron Wood hitting 225. Keep it up stud!

    A. 295(7)-315(6)-335(5)-355(4)

    B. 13:09 Rx+ (row/HSPU)


  11. Mandee says:

    A. 195(7) – 225(6) – 240(5) – 255(4)
    B. 13:54 RX+ (row, HSPU)
    (1:51: 1:57, 2:02, 2:04)

  12. Harry says:


    19:58 RX (row/wallwalks)

  13. Devonne says:

    Ron has always been one of my favorite CFHSV workout buddies. Always a pleasure to see you! Keep it up!

  14. Lupo says:

    225(7) – 275(6) – 315(5) – 315(4)
    17:47 RX, red KB, run

  15. duke says:

    16:45 scaled regular deadlift@315
    hspu red kbs row

  16. steve price says:

    Sumo Deadlifts: 315×7, 345×6, 365×5, 405×4

    23:23 Rx+

  17. steve price says:

    Sumo Deadlifts: 315×7, 345×6, 365×5, 405×4

    23:23 Rx+

  18. Mac says:

    355-405 – 435 – 465


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