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Affiliate Owner Awarded Excellent Order of British Empire

Morning Chalk Up

January 26   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • Get to know Emma McQuaid, the winner of Wodapalooza.
  • An affiliate owner is awarded Member of the Most Excellent Order of the British Empire.
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“Out of the mountain of despair, a stone of hope.” - Dr. Martin Luther King Jr.


Emma McQuaid Wins Her First Ever Elite CrossFit Competition, Plans to Use Some Winnings to “Kit Out” New Home Gym

As Emma McQuaid stood tall on the podium at the conclusion of Wodapalooza, emotions began to sink in as she realized this was her breakthrough competition.

“I was so pumped up, it was absolutely awesome. That was my first ever elite first place in a live competition so it was awesome.”

Three-time CrossFit Games athlete from Ireland McQuaid, entered the scene back in 2019 in her rookie year when she finished 20th at the CrossFit Games. In 2020, she placed 19th in stage one of the virtual competition and nearly cracked the top 10 in 2021 when she finished 12th as the CrossFit Games returned to Madison, Wisconsin.

Over the course of the four day competition at Wodapalooza, McQuaid just kept ticking up the leaderboard. From 6th, to second, and ultimately first, she wasn’t flashy or loud. Rather, her subtle sneakiness ultimately rose her to the top of the leaderboard. But what was unannounced to the public or fans – an ankle twist that left her not feeling 100% at the start of the competition.

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The Ultimate Open Checklist

The Ultimate Open Checklist

Struggling to stay organized as you plan your Open event? We totally get it! There’s a lot to do. What can help? Checklists.

SugarWOD, UpLaunch, and Zen Planner have upgraded the Open guide with:

  • Pre-event planning.
  • Weekly Open checklist.
  • Post-event follow-up.
  • Blank checklist to customize. #youdoyou

Here’s a sneak peek at some checklist items:

  • Create a score collection box.
  • Designate a day for makeup workouts.
  • Continue mentioning the Open before every class.

Download the 2022 Open guide today and crush your 2022 Open prep.


…29 days until the 2022 CrossFit Open kicks off. Register today. 

The CBS Special of the 2021 Rogue Invitational, which was originally broadcast only on TV is now available on YouTube. The women’s edition will be posted next week.

LRX Apparel is hiring community directors in Ohio, Florida and Texas.

Royce Dunne joins the HSTL Made team alongside Jacqueline Dahlstrom, Emily Rolfe and Drew Wayman.

BMX star Kieran Reilly, who also does CrossFit, made history by landing the world’s first triple flair.

The Mid-Atlantic CrossFit Challenge semifinal event volunteer applications are now being accepted.

  Affiliate Owner Simon Darby Earns Prestigious MBE Award for Work With Youth Cancer Survivors 

Affiliate Owner Simon Darby Earns Prestigious MBE Award for Work With Youth Cancer Survivors

Simon Darby, a Young Lives vs Cancer social worker and the founder of the CrossFit-based MOVE Forward program in Northern Ireland, has received an MBE in the New Year’s Honours list for his work and support of young people that have undergone treatment for cancer.

One big thing: The MBE (Member of the Most Excellent Order of the British Empire) is the third-highest ranking Order of the British Empire award, behind CBE and OBE. The MBE recognizes individuals that make a positive impact on the community or in their line of work.

  • Darby, a Level 2 CrossFit trainer, established the MOVE Forward rehabilitation program. This CrossFit-based exercise program focuses on young adults and families living life after cancer treatment in Northern Ireland.
  • This program has successfully run for five years and earned an “Excellence in Rehabilitation Award” while operating out of CrossFit Northern Ireland and Boundary CrossFit Lisburn.

Darby, who has worked for Young Lives vs Cancer since 2011, discovered a lump on his right testicle at the age of 19 when he was pursuing a career in social work. This wasn’t the main motivating factor in his decision to focus on this career field, but it helped him provide empathy while working with young people facing cancer.

Continue Reading...


CrossFit's New General Manager Of Sport On The Future of The Sport

Justin Bergh joined Chase Ingraham to discuss Dave Castro's departure, the CrossFit season structure, and the vision for the future of CrossFit.




The Exclusive Miami Vice AIRWAAV Performance Mouthpiece

AIRWAAV launched some sweet MIAMI VICE colored mouthpieces at Wodapalooza last week and they were such a hit...they’re making a small number available for purchase on their website. Head over to AIRWAAV now to get your hands on this limited edition run. Once they’re gone, they’re gone.



Pistol Squats

Pistol squats are a fantastic exercise to build balance, strength, and mobility all in one. But they ain't easy. Don't worry though, follow these five simple progressions and you'll master them in no time at all.



50% Off Nano X and 40% Off Nano X1

This is not a drill. You can save a huge wad of cash on Nano's right now at Reebok. Save up to 50% off select styles using code "NANOSTEAL" at checkout.



Stretching Your Stiff Neck

Curious as to why your neck tightness and stiffness seems to persist even after stretching constantly? Ever consider that maybe stretching isn't the answer? Here are a few exercises to try that will do you a whole lot more good.


Celebrating a PR, hosting a fundraiser, this, that, or otherwise. Send us a tip.

  • 🍼 Congratulations Camilla Salomonsson Hellman and Joakim Lorenz Olsson on the birth of your baby boy.
  • Congratulations to 11-year-old Emily Ibañez from Chertsey, Canada on the 167.5 pounds/76kg snatch balance.
  • 🤯 🤢 Congratulations Nick Garcia from CrossFit Iron Muscle in Tooele, UT on completing the Echo Bike 50 Calorie Challenge in 24 seconds.
  • Alex Gazan of Underdogs Athletics in Las Vegas, NV completes the Echo Bike 50 Calorie Challenge in 1 minute 41 seconds.
  • Congratulations to 13-year-old Stella Atwood from Training Think Tank in Alpharetta, GA on the 190 pound/86kg deadlift PR.
  • 🔥 Amalia Ortuño pulls a new seated deadlift PR of  315 pounds/143kg.
  • Congratulations to James Woodley from California on a 253 pound/115kg clean and jerk PR.

This Saturday, January 29th, CrossFit Ridgeback in Commerce City, CO is hosting The Coffland Hero Challenge Fitness Fundraiser WOD in honor of Cpl. Christopher Coffland, U.S. Army, who was killed in action on Nov. 13, 2009 in Afghanistan.

  • Registration is $25; if you are not able to participate, donations of any size are always welcome.
  • Funds raised will support the Catch A Lift Fund; a 501(c)(3) non-profit that helps thousands of combat-wounded veterans recover and thrive through Fitness, Nutrition, Emotional Wellness and Community.
  • Coffland Hero WOD:
    6 minute cumulative hang hold from rig/pull-up bar.
    Each time you drop, run 800 meters and complete 30 push ups. Then resume hang.
    Repeat until cumulative hang hold reaches 6 minutes.
    Score is total time, including all runs and push-ups.
  • Contact Candy Adamek with any questions at [email protected]
2/4: Valentine’s Day Massacre (Tucson, AZ)
2/4: The 2023 Winter Classic (Danbury, CT)
2/4: GOAT Youth/Teen Fitness Competition: Individual, Age Groups 10-17 (Olyphant, PA)
2/4 - 2/5: Modena Challenge: Intermediate and Rx (Modena, Italy)
2/10 - 2/12: Fittest if the Coast Championship (Charleston, SC)
2/11: Cupid’s Clash (co-ed pairs) (Staten Island, NY)
2/11: The Big Chill (Chillicothe, OH)
2/11: Cupid’s Clash at THRIVE CrossFit 103 (Staten Island, NY)
2/11: Valentine’s Day Crush (North Hollywood, CA)
2/11: The Big Chill (Chillicothe, OH)
2/12: The 2023 RCF Winter War (Londonderry, NH)
2/18: Moultrie South Georgia Classic (Norman Park, GA)
3/1 - 3/31: Barbells For Bullies: Sit Ups For Pups (Online Event, United States)
3/3 - 3/5: CrossFit Loop Goggins 4x4x48 (Castle Rock, CO)
3/11 - 3/12: Battle Of The Mood 2k23 (Genova, Italy)
3/18 - 3/19: Okanagan Valley Throwdown (Penticton, Canada)
3/25 - 3/26: Costa Dorada Fitness Challenge (Tamarit, Tarragona, Spain)
3/25: No Weak Links (Marcy, NY)
3/25 - 3/26: Beach Brawl – Spring (Pensacola Beach, FL)
3/30 - 4/8: Nine27 Athletics Spring Showdown (Online, Virtual)
4/1: 2023 Cougars & Cradle Robbers Throwdown (Salem, MA)
4/2: CFC Clash (Tallahassee, FL)

See all upcoming events

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