Your Coffee is ready.

Introducing The Torque Tank: Rogue’s Latest Innovation

Morning Chalk Up

June 4   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • Breaking: CrossFit announces prize purse for the CrossFit Games.
  • Meredith Root discusses the role of sleep in athletic performance.
  • Learn more about the Rogue Torque Tank.
  • Gym owners see light at the end of the pandemic tunnel.
  • And, Danielle Brandon’s Workout of the Week.

We love seeing your story tips, quotes and PRs roll in. Keep sending them to [email protected].

QUOTE OF THE DAY + Send us a Quote

“To be successful, you have to do things you don’t want to do.” - Laurence Williams


  • The West Coast Classic, one of the four North American Semifinals, which will be held in Las Vegas, June 18-20, announced another individual workout, and two team workouts:
    • Triple-G Chipper, 2017” (Individual)
      For Time:
      100 Pull-ups
      80 GHD Sit-ups
      60 Pistols
      40 Cal Row
      20 SA DB Push Press (100, 70 pounds)
      Time Cap: 15 Minutes
    • Invitational Thruster Rope Climb, 2015” (Team)
      For Time:
      F1, then M1 performs:
      21-15-9 Thrusters (95, 65 pounds)
      4-3-2 Rope Climbs
      F2 & M2 perform:
      21-15-9 Thrusters (95, 65 pounds)
      3-2-1 LL Rope Climbs
      Time Cap: 17 Minutes
    • Squat Burpee, 2014” (Team)
      For Time:
      3 Rounds
      30 Worm Squats
      30 Worm Burpees
      Time Cap: 16 Minutes
  • Tickets for the West Coast Classic are available now.
  • The Granite Games kicks off today at TCO Stadium in Eagan, MN and tickets are still available.
  • NOCCO brand ambassadors, Chandler Smith, Paige Powers and Drew Wayman will all throw down at the Granite Games this weekend.

Here are a few more speed reads:

  • Age Group invitations for the CrossFit Games have been released and the AGOQ leaderboard has been finalized.
  • Games veteran, coach and DekaComp founder Michele Letendre is taking on an Olympic distance triathlon this month.
  • CrossFit Games semifinalist Fee Saghafi announced this week that she was suffering from intense stomach pains and dehydration throughout the weekend at the Mid-Atlantic CrossFit Challenge. Saghafi ended up placing seventh and will compete in the Last Chance Qualifier later this summer.
  • CrossFit athlete and teen division veteran Sophie Shaft advanced to the semifinal round of American Ninja Warrior.
SPONSORED O2_1593978535
Win a Golden Ticket Prize from O2

Win a Golden Ticket Prize from O2

Pick up some delicious daily hydration from O2 and get automatically entered to win one of their amazing Golden Ticket prizes. Including:

  • YETI Coolers.
  • RPM Jump Ropes.
  • GORUCK Weight Vests.

And the grand prize…a pair of VIP tickets for you and a lucky friend to see watch the Games this summer. 

Find out how hydration is meant to taste with O2 and start dreaming about your trip to Madison this summer.

  Breaking: CrossFit Announces Full Prize Purse For The CrossFit Games 

Breaking: CrossFit Announces Full Prize Purse For The CrossFit Games

We are 55 days away from the scheduled start of the 2021 NOBULL CrossFit Games and we now know the full prize purse and payout structure for the athletes competing in Madison.

The nitty gritty: The total prize purse amounts to $2.5 million and $1,764,000 for the individual men and women. In total the 2021 Games purse represents an 8.2% percent increase from the last time the prize purse received a bump during the 2019 season, and a $110,000 bump for individuals.


  • 1st place: $310,000 (+10,000)
  • 2nd place: $120,000 (+5,000)
  • 3rd place: $80,000 (+5,000)
  • 4th place: $55,000 (+5,000)
  • 5th place: $40,000 (+5,000)
Continue Reading...
  How Important is Sleep for Athletic Performance? 


How Important is Sleep for Athletic Performance?

If I told an athlete that I have a drug that reduces stress, increases growth hormone production, improves recovery, enhances performance, reduces injury rate, and lowers body fat percentage, and it’s totally natural and free, they would do it. Every athlete would.

The drug exists, and it’s called sleep.

For everyone, sleep is a vital component to living optimally. Getting adequate sleep reduces the risk of many chronic diseases and sets us up for success in day-to-day life. As important as sleep is for normal people, it is even more important for athletes or people trying to take the next step in their fitness and health routine.

Continue Reading...
  Pushing the Sport Forward, Torque Tank Debuts at CrossFit Competition 

Pushing the Sport Forward, Torque Tank Debuts at CrossFit Competition

The test of the CrossFit Games season is ever-evolving.

As athletes in the sport push the limits of what is possible, the totality of the test tasked with crowning the fittest on earth must also keep pace — and oftentimes outpace — in order to maintain legitimacy.

  • For more than a decade Rogue Fitness has been tasked with providing the equipment and structural means to apply said test, while simultaneously finding new and exciting ways for the athletes at the top of our sport.
  • Fans and athletes at the Mid Atlantic CrossFit Challenge (MACC) got a taste of the latest piece of new equipment that Rogue included in the lineup: The Torque Fitness Tank.

Tell me more: The Torque Tank is a push sled on wheels that relies on an entirely different resistance system than the traditional sleds used at the Games or Sanctionals in the past. Utilizing a magnetic flywheel design, as the speed of the sled increases, so does the resistance.

Continue Reading...
  PUMA Teams Up with The OUT Foundation to Create Pride Collection 

PUMA Teams Up with The OUT Foundation to Create Pride Collection

In celebration of Pride Month, PUMA has partnered with The OUT Foundation to create a collection of performance apparel and accessories, “Powered by Pride.”

Remind me: PUMA entered the CrossFit market with a new training shoe, FUSE, in early January. In line with the footwear launch, the brand announced partnerships with three organizations affiliated with the sport: Barbells for Boobs, AfroBrutality, and The OUT Foundation.

  • Each partnership is different — PUMA has described their work with AfroBrutality as “supporting various causes through cultural moments, events, and more,” they’re planning to work with Barbells for Boobs on events, competitions, and fundraisers.
  • Through their partnership with The Out Foundation — a nonprofit dedicated to providing access for and supporting LGBTQ+ individuals in the fitness and wellness space, The OutAthlete Program — Powered by PUMA has sponsored fitness memberships for 12 LGBTQ+ young adults in 2021.
  • “The program provides year-long gym memberships, nutrition coaching, and more to deserving LGBTQ+ young adults to help set them up for success, inside the gym and out,” says Will Lanier, Founder & Chief Mission Officer at The Out Foundation.
Continue Reading...
  Danielle Brandon's Workout of the Week 

Danielle Brandon's Workout of the Week

Every Friday, we’re bringing you an exclusive workout challenge programmed by a CrossFit Games athlete or coach that you can take on at home or the gym. You can post your times or scores in the comment section.

Today’s workout of the week is programmed by Danielle Brandon.

AMRAP 10 minutes
25ft OH Walking Lunges (115/75 lbs or 52/35 kgs)
8 Thrusters
25ft OH Walking Lunges
16 Toes to Bar

Some advice from Danielle: “I would shoot for unbroken on the first set of lunges & thrusters. Take a short break before the second set of lunges and break the toes to bar up in the beginning into 2 sets.”

To inquire about submitting an upcoming workout of the week, shoot us a note.

Continue Reading...


Four Core Exercises to Develop Stability and Power

Core work should focus on two things: Staying still when something is moving you and moving something when it wants to stay still. Try this mix of exercises that focus on building the skills you need as an athlete to do both.




Omega-3's Designed for Athletes

Omega-3s are essential for recovery, reducing inflammation, and increasing muscle growth. But did you know that you need at least 2.5g to receive these benefits and athletes need up to 8g to get through brutal WODs daily? Only AquaOmega is designed for athletes and provides a truly effective dose of premium oils.



Your Scapular Winging

The most common cause of scapular winging is a poorly functioning Serratus Anterior (the muscle behind your shoulder blade). But engaging it across a full range of motion is hard to do, and most recommended exercises don't get the job done. Try this unique way of working the muscle to relieve pain and restore those shoulders.



A Free WHOOP Strap 3.0

Start tracking how your body is performing with a free WHOOP Strap using the link below. WHOOP measures your body's data over 100 times a second to provide personalized feedback on your recovery, strain, and sleep. Giving you the information you need for peak performance.



The Ultimate Deadlift Variation Guide

Romanian, deficit, sumo, oh my. Check out this guide to the ten most common deadlift variations to learn what they are, their benefits, and when you should add them into your programming.


Chalk Up Highlights is our section dedicated to celebrating our community’s wins in the gym. Follow @ChalkUpHighlights and submit your highlight to [email protected] to be featured.

12/3 - 12/4: Torino Challenge (Moncalieri (TO), Italy)
12/3: Reindeer Rumble (Ocala, FL)
12/9 - 12/11: Fall Series Throwdown (Desio, Italy)
12/17: The Midwest Championship (Warrensburg, MO)
1/15 - 1/31: Athens Throwdown Qualifiers (Athens, Greece)
1/21 - 1/22: Modena Challenge: Beginner and Master (Modena, Italy)

See all upcoming events

Your Coffee is ready.