Ghost! And an Elf in the Gym!

Monday, November 28, 2016


EMOM 10, alternating minutes:
3 Back Squat @ 85%
3 Press@85%


6 Rounds
1 Minute of Rowing
1 Minute of Burpees
1 Minute of Double Unders
1 Minute Rest*Don’t game this workout- go HAM.  Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Fran Elfinthegym


CrossFit Hyannis Elf in the Gym

It appears that as of last night CrossFit Hyannis will have a new member with us… her name is Fran and she is an “Elf in the Gym.”  Word on the street is that she’ll be hanging around to make sure everyone is working hard, upholding standards and pushing themselves.  Fran will be reporting the information to Rich Froning.  If the report is good then everyone will be rewarded at the Christmas/Five Year Anniversary party on the evening of January 7th!


Every day from Thanksgiving until Christmas Eve, the CrossFit Hyannis scout elf (Fran) watches over the athletes and then at night, once everyone goes home to refuel, drink protein, and dream about tomorrow’s WOD the elf flies back to Tennessee to report back to Rich Froning, Jr. about what activities, good and bad, took place throughout the day. Before the 5:30am class arrives each morning, the scout elf flies back from Tennessee and hides.  Elves get their magic by being named, and Fran certainly has a lot of power behind her.  Remember the magic might go if touched, so the rule for The Elf on the Shelf states: “There’s only one rule that you have to follow so I will come back and be here tomorrow: Please do not touch me. My magic might go, and Rich won’t hear all I’ve seen or I know.”  Don’t be shy though, talk to Fran and tell her all your CrossFit wishes so she can report back to Rich accurately.

So remember- if you touch the elf, the chances of you getting those double unders or muscle ups go down.

What if my Elf hasn’t moved?

Well, maybe she did too many squats and lunges yesterday and can’t physically move.

What does my Elf tell Rich?

She tells him if you’ve been naughty or nice… if you’re working hard, putting your stuff away, counting all your reps, choosing the “appropriate” weight, supporting other members, and just generally being awesome.

What’s the deal with this party?

It’s on January 7th at 6:00pm, and it’s going to be a great way to come together and celebrate the holidays and our FIVE YEAR ANNIVERSARY!  More details to follow.

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