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Morning Chalk Up

December 16   |   POWERED BY


Good morning and welcome to the Morning Chalk Up. Branded One CrossFit in Las Vegas is a nonprofit gym that provides free memberships for disabled servicemen and woman, as well as first-responders, Maggie Weaver has more.


  • The iF3 Finals are set.
  • CrossFit Helps Joey Mullaney.

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“Make sure your worst enemy doesn’t live between your own two ears.” - Laird Hamilton

  “A Place to Call Home”: Nevada Gym Offers Free Membership to Disabled Servicemen and Women  

“A Place to Call Home”: Nevada Gym Offers Free Membership to Disabled Servicemen and Women

Nick McCombs wants his gym to be a place athletes can “call home.”

McCombs is the president and head coach of Branded One CrossFit, a nonprofit gym in Las Vegas that provides free memberships to disabled servicemen and women. Running the gym, he says, has been the most “humbling, rewarding thing” he’s ever done, everyday seeing the impact fitness and community can have on the mental and physical barriers his members face everyday.

  • I was not in the military myself,” he said, “But I just wanted to be able to help more people.” Branded One was a nonprofit from day one, because, as McCombs put it, “nobody starts a CrossFit gym to get rich, we’re in it to help people. We thought if we did a nonprofit, we’d be able to help even more people.”
  • Knowing that the Vegas area already had many opportunities for youth to get CrossFit exposure — McCombs explains that a few years ago, an area school district paid for physical education teachers to get their L1 certificates — he chose to focus on servicemen and women.
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  Finals Set for International Functional Fitness Federation Continental Cup  

Finals Set for International Functional Fitness Federation Continental Cup

The finals for the 2020 International Functional Fitness Foundation (iF3) Continental Cup are set after a weekend of worldwide virtual competition came to a close late Monday evening. A total of 12 men, 12 women and ten teams advanced to the iF3 Continental Cup Finals this coming weekend with prizes and a coveted automatic spot to next year’s iF3 World Championships in Australia on the line.

Remind me: This past weekend’s preliminary rounds were a live virtual competition for the top athletes from each country with a Functional Fitness National Federation.

  • The competition consisted of individual athletes completing six tests on a running clock that measure key components of functional fitness.
  • The teams followed a similar format in their tests.
  • The prelims were broken down into four regions.
  • The top three finishers in each region move unto the Continental Cup finals which start on Dec. 19 and will remain virtual.
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  CrossFit Helps Adaptive Athlete Battle Rare, Incurable Genetic Disease  

CrossFit Helps Adaptive Athlete Battle Rare, Incurable Genetic Disease

Joey Mullaney is not your average 25-year-old. He’s earned two degrees, is a motivational speaker, and in less than a year from now, he will become a published author. What’s more, is that he has done all of this with a rare degenerative muscular disorder known as Friedreich’s Ataxia (FA). Found in .002% of the population, this rare genetic disease is incurable and causes progressive loss of mobility, coordination, vision, as well as heart issues. Despite all this, every week, you’ll find Mullaney religiously crushing workouts and getting stronger to combat his disease.

The big picture: When the progression of his symptoms became more significant at age 18, Mullaney knew he had to do something to help delay them. When doctors recommended that he start working out to keep his muscles strong and active, he turned to the gym.

  • In high school, he began working out in a standard gym. “I was only doing beach body, weightlifting workouts trying to impress girls,” he said.
  • “Because of my disease, every doctor who specializes in FA tells you that if you don’t use your muscles, you lose them,” Mullaney continued. “That got drilled into me when I was in high school,” he added.
  • “When I got to college and started using a motorized scooter, I noticed I was getting weaker,” Mullaney said.
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How Yoga Can Make You a Better Athlete

If you're scrolling the 'Gram, you might think yoga is only made for ultra bendy ladies from 20 on up, but you're wrong. Olympic weightlifting champions to top CrossFit athletes have used yoga to improve their performance, increase mobility and breath control. Brute Strength walks through some ways to add yoga to your training routine.




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Not-Quite-Paleo Lentil Tortilla Soup

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An Optimal Knee Position in the Squat

If you have trouble with your knees caving in during squats, give this drill from Squat University a try. You'll need two bands, a box and a partner, but fixing this movement pattern is a one-way ticket to PR city.


Congratulations to Nathan M., who was the first to correctly answer who has won the most CrossFit Games medals (all divisions). The correct answer was Rich Froning. He has won 10 medals (5 Individual and 5 Team).

  • Today’s question: Two times a married couple has competed in the same CrossFit Games as individuals during the Open Era (2011 to present), who were the couples?

Submit your answer.


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.

  • Zach Nicholas front squats 320 pounds.
  • Ryan Wolsey squat cleans 225 pounds for a PR.
  • Ciarra Hutton deadlifts 501 pounds for a triple.
  • Daniela Sonderegger snatches 190 pounds for a PR.
  • Ian Jones snatches 210 pounds for a PR (swipe left).
  • Sean Sweeny does 50 calories on the Echo bike in 42 seconds.
  • 13-year-old Emery Greene clean and jerks 136 pounds for a PR.
  • Jacob Heppner hang squat cleans 330 pounds from blocks.

Our community round-up today features holiday fundraisers and the most recent OUT Foundation announcement:

  • G.R.A.C.E to the Finish: G.R.A.C.E. to the Finish! is a 62:00:03 (62 hour and 3 second) final giving challenge from December 19 at 8:00 AM through December 21 at 10:03pm. The virtual event will support the construction of the G.R.A.C.E. (Grace Rett Athletic Complex and Education) at Our Lady of the Valley School, Uxbridge, MA. This event commemorates the one-year anniversary of Grace Rett’s world record setting consecutive indoor row. Learn more and donate.
  • OUT Foundation + PUMA: The OUT Foundation and PUMA have partnered to give 12 LGBTQ+ young adults fitness memberships beginning in January 2021. Learn more about the athletes selected and apply for the program.
  • CrossFit 353 + ALONE: On December 19, CrossFit 353 in Dublin, Ireland is hosting a Zoom workout and fundraiser with Sara Sigmundsdottir and Gunnar Nelson. The fundraiser will support ALONE, a support organization for the elderly. Learn more and donate.
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5/20 - 5/21: Tough As Nails (Lubbock, TX)
5/21: Luminate The Day (Grand Rapids, MI)
5/21: Hollister Showdown (Hollister, CA)
5/21: Barbells & Beers (Berkeley Heights, NJ)
5/21 - 5/22: The Halo Games (Seattle, WA)
5/21: North East Hungergames (East Windsor, CT)
5/21: Mayhem in the Mountains (Colorado Springs, CO)
5/21: SlaughterFest 2022 (Salem, OR)
5/21: Masters Of The Midway: Individual (Cary, IL)
5/21: Girls Gone Rx Delaware (Middletown, Delaware)
5/21: Code 3 Clash (Eagle, ID)
5/21: Spring Splash 2022 (Fuquay Varina, NC)
5/21: Luminate the Day (Grand Rapids, MI)
5/21: Big Impact Games – CrossFit Fox Valley – Regional Qualifier (Kaukauna, WI)
5/21: Girls Gone Rx South Dakota (Rapid City, SD)
5/21: Girls Gone Rx Arkansas (Little Rock, AR)
5/21: Girls Gone Rx Eau Claire (Eau Clare, WI)
5/21: Girls Gone Rx SoCal (Van Nuys, CA)
5/21: Girls Gone Rx Louisiana (West Elmwood, LA)
5/21: Girls Gone Rx Atlanta (Roswell, GA)
5/21: PAINKLLR Venice Beach (Venice Beach, CA)
5/21: Reload Athletics Spring Throwdown (Watertown, CT)
5/26 - 5/27: Gold Star Murph 2022 (Southern Pines, NC)
6/3 - 6/5: Northern California Classic (Sacramento, CA)
6/3 - 6/5: Atlantic Coast Classic (Daytona Beach, FL)
6/4 - 6/5: Whiplash: The Welsh Open 2022 (Same Sex Pairs) (Merthyr Tydfil, United Kingdom)
6/4: Love’Em or Leave’Em 10 (Saugus, MA)
6/4 - 6/5: Tandemonium (Palmer, AK)
6/4: Goose Games (Chicago, IL)
6/4: Average Joe’s Competition (Sheridan, WY)
6/11: Costa Rica Riptide Rowathon (Mokena, IL)
6/11: Hi Temp Games (Albany, GA)
6/11: Kanna Fest (Ambler, PA)
6/11: Battle on Bridge Street III (Phoenixville, PA)
6/11: Mind Games (Okemos, MI)
6/18: Back Lot Bout – RX, Intermediate, Scaled (Saint Charles, MI)
6/18: Oz Fest 2022 (Junction City, KS)
6/18: Beat The Heat 2022 (Hays, KS)
6/18: Atlanta Masters Classic (Snellville, GA)
6/18: Wodmania (Urbana, OH)
6/18 - 6/19: Best of the West (Rock Springs, WY)
6/18: Girls Gone Rx Maryland (Dunkirk, MD)
6/18: Girls Gone Rx NorCal (Petaluma, CA)
6/18: Girls Gone Rx Kentucky (Winchester, KY)
6/18: The Heat 5.0- Co-ed Partner Competition (Marysville, OH)
6/18 - 6/19: The Garrison City Gauntlet (Dover, NH)
6/18: Girls Gone Rx West Fargo (West Fargo, ND)
6/18 - 6/19: The CS&F Summer Classic (Cumming, GA)
6/18: Girls Gone Rx Maryland (Dunkirk, MD)
6/18: Girls Gone Rx NorCal (Petaluma, NC)
6/18: Girls Gone Rx Kentucky (Winchester, KY)
6/18: Girls Gone Rx Tennessee (Mc Minnville, TN)
6/18 - 6/19: Emerald Coast Throwdown (Pensacola, FL)
6/18: Girls Gone Rx West Fargo (West Fargo, ND)
6/24 - 6/27: I Got Your Six (Charleston, SC)
6/25 - 6/26: BILT Summer Classic (Welland, CA)
6/25: Independence Games VIII at The Pit Fitness Ranch (Three Rivers, MI)
6/25: Northwest Arkansas Basement Brawl (Fayetteville, AR)
6/25: Summer Bash 2022 (Zanesville, OH)
6/25: Ocean State Summer Threesome (Smithfield, RI)
6/25: Mayhem & Massacre @ CrossFit Muster Station (Sanford, FL)
7/9: Rex Rumble at CrossFit zoo (Ocala, FL)
7/9 - 7/10: Rex Rumble 11 Double Down (Ocala, FL)
7/16: Girls Gone Rx Fayetteville (Spring Lake, NC)
7/16: Girls Gone Rx San Antonio (San Antonio, TX)
7/16: Girls Gone Rx West Texas (Snyder, YX)
7/16: Girls Gone Rx South Sound (Puyallup, WA)
7/16: Girls Gone Rx Wilmington (Wilmington, NC)

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