Thursday, August 11 2022

Posted by Mandee on August 10, 2022   |   13 Comments



Cluster Build Up = E3MOM x 5

3 Power Snatch to 3 Hang Power Snatch

5 Rounds For Time: (25min cap)

12 Dumbbell Snatch (alt arms)

10 Toes to Bar
1 Power Snatch
2 Hang Power Snatch

Dumbbell Weight =   50/35   MRX 35/20lbs
Barbell Weight =   135/95   RX+185/125   MRX 95/65lbs

Guns & Stretching Development

2×20 DB Hammer Curls
20sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits)

2×20 Barbell Curls
20sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits)

2×20 Plate Pinch Curls

13 responses to “Thursday, August 11 2022”

  1. Nathaniel says:

    Ronnie! This dude has humility and works hard. He came to CFHSV already a good CrossFit athlete and he continues to push himself in a smart way. He’s making gains month by month and he takes pride in doing everything to standard. Ronnie is always polite at 5am in the morning with a kind word to whoever the coach is. And it’s always appreciated. Keep grinding dude!

  2. Hal says:

    A. 95 – 115 – 135 – 145 – 155

    B. 12:51 rx

    C. Complete

    Thank you Bradley, Bailey, and Mandee

  3. Bailey says:

    A. 95-105-115-120-125
    B. 11:11 RX+ (50lb DB / #135 on BB)

    Ronnie! He is so kind and always greets you with a big smile. He’s a great athlete who puts in the work, keep up the great work Ronnie!

  4. Tyler Canoles says:

    Dang Bailey!

    A.75-75-95-125-(155 failed)

    B. 8:48 RX (way faster than Christian Shirley)

    C. Completed

  5. Regina says:

    I’m always glad to see Ronnie (and Nicole) making their way through the doors at 5 am – I appreciate that Ronnie always has something positive to say or some encouragement to give first thing in the morning ☀️

  6. Ronnie Saizan says:

    This is not the same guy I knew 6 months ago. Thanks to all the coaches and my workout friends. Much ❤️

  7. Mac says:


    12:10 @ 165

  8. Abby says:

    Not always fun having to get back into the 5am schedule, but Ronnie has been nothing but encouraging! Awesome guy making awesome gains! Keep it up!

  9. Duke says:


  10. Misty says:

    Ronnie! It was fun to watch this guy rock those wallball push-ups! Awesome athlete, super coachable and always kind! So glad this entire family found CFHSV! I’m lucky enough to work with all Kendall, Amya and Laykin down the street and they are following right in their parent’s footsteps! Ronnie and Nicole have set a great example for the kids and are making big shoes to fill. This is one strong family and I love it!!

  11. Misty says:

    A. 65-75-85-90-95
    B. 9:40rx

  12. JJ Millich says:

    A: 95-105-115-125-135
    B: 6:57, RX @135#/50#