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Happy Friday!

December 7, 2018

I'm HERE!....

All the way from the North Pole 

To spend the festive season

With CrossFit Unrivaled! 

Santa sent me to bring you some 



On Monday, Dec 10th I will hide for the first time

You'll never know what class, 

to find me you might have to crawl or climb...


To those who find me, you'll get a special gift,

I've brought 11... one for each day that I am there

but please make sure to share. 

If you find me once, but see me again

Shhhhhh, don't tell...

Let someone else try, instead go and lift your barbell.


-Elf Froning 


Starting on Monday, Elf Froning will hide. He will pick different classes to hide in, otherwise the 5am would find him everyday. If you don't see him sitting under the TV screens by Santa, that means he's off hiding! 

If you spot him, your coach will take a photo of you and Elf Froning near his hiding spot. Then, you get to pick a gift from under the tree at the front desk! 

Once you find him, he goes back up by Santa. 

You can only find him one time. If you see him, don't tell! See if someone else will find him without giving any hints away. Elf Froning will be here, hiding and giving gifts from Dec 10th to Dec 21st, but he does take a rest day on Sunday's! 


Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 82% of 1RM Front Squat For Both Lifts


Clean and Jerk Complex 
5 Sets (Building to a Moderate): 
5-Rep Touch and Go Squat Cleans + Split Jerk

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