Your Coffee is ready.

Cleanliness Protocols Prove Costly for Gym Owners — Powered by AIRWAAV

Morning Chalk Up

December 9   |   POWERED BY


Good morning and welcome to the Morning Chalk Up. CrossFit gyms are adapting to new COVID restrictions and based on our data, cleanliness is significant, if costly.

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 give anything less than your best is to sacrifice the gift.” - Steve Prefontaine

  Cleanliness Protocols Prove Costly for Gym Owners, But Necessary, Nationwide Poll Shows  

Cleanliness Protocols Prove Costly for Gym Owners, But Necessary, Nationwide Poll Shows

Part of the charm of the early CrossFit gyms was that they lacked the bells and whistles and shiny equipment of the Globo gym. Often housed in rugged home garages, few expected them to be clean. In fact, the humble, even grungy garage-feel, was at least part of what drew members to the CrossFit culture. And while this has changed over the years — many gym owners have become more fastidious when it comes to cleanliness — it’s also clear that the global pandemic has changed expectations about how clean a gym should be.

One big thing: According to a new Morning Chalk Up/Triib/TrueCoach nationwide poll of CrossFit athletes and gym owners, there’s a sizable gap between how clean gym owners think their gyms are and individual members’ perspectives.

  • 86.7 percent of affiliate owners surveyed said they’re doing a “very good” job with cleanliness, health and safety. Only 62.9 percent of members agree.
Continue Reading...
Increased Endurance, Strength, and Faster Recovery From a Mouthpiece?

Increased Endurance, Strength, and Faster Recovery From a Mouthpiece?

AIRWAAV is scientifically proven to increase your performance and decrease your recovery time.

The AIRWAAV Performance Mouthpiece directs your tongue down and forward creating the optimal airway opening – so you can breathe through your toughest workouts. It’s scientifically proven to provide:

  • Increased Endurance: reducing respiratory rate by 20%.
  • Increased Strength: improving muscular endurance.
  • Faster Recovery: reducing cortisol build up by up to 50%.

Put AIRWAAV to the Test.

  From Fonda To Functional Fitness: The Evolution of Virtual Coaching and a Global Pandemic  


From Fonda To Functional Fitness: The Evolution of Virtual Coaching and a Global Pandemic

In 1982, workout guru Jane Fonda released a series of workout tapes, which would soon turn into one of the most popular workout routines for fitness enthusiasts of the 1980s and beyond. Since then, the concept of coaching via video has evolved greatly. 30 years later, Peloton rolled out what would soon become the next big thing in home workouts, giving athletes the chance to communicate and take live classes with their favorite instructors.

One big thing: While other modes of fitness from spin to boot camp have migrated online in the past few years to give athletes the chance to workout from the comfort of their own homes, the CrossFit industry has remained largely in person, with classes almost exclusively occurring in brick-and-mortar affiliates. That was until the pandemic of 2020.

Continue Reading...
  Stage 1 Set, International Functional Fitness Championship Starts Friday  

Stage 1 Set, International Functional Fitness Championship Starts Friday

A select group of CrossFit and functional fitness athletes from all over the world will be competing this weekend in the International Functional Fitness Federation (iF3) Continental Cup. The online competition takes place December 11-13 as a replacement for the iF3 World Championships, which were canceled due to the COVID-19 Pandemic.

One big thing: The Continental Cup has created another opportunity for the top CrossFit Games athletes to compete during the global pandemic. Kristin Holte (Norway), Khan Porter (Australia), Melina Rodriguez (Argentina), Jacqueline Dahlstrøm (Norway), Jessica Coughlan (Australia), Omar Martinez (Venezuela), Nicolay Billaudel (Norway), João Ferreira (Portugal) and 15-year old Emma Lawson (Canada) are just some of the athletes with Games appearances that will be representing their country this weekend.

The details: Top athletes were selected by each of the iF3’s National Federation members to represent their country in the competition.

Continue Reading...
  Stage 1 Set, International Functional Fitness Championship Starts Friday  

Enter the “12 Days of Crossmas” Giveaway

To spice up your holiday season, Fitness Santa is bringing you 12 days of Crossmas, that’s 12 straight days of fun fitness giveaways from some of your favorite brands absolutely free.

From December 1 – 12, we’ll be doing Instagram live giveaways each day at 5:00 PM PT, totaling 78 prizes from:

Reebok, Rogue, RPM, Born Primitive, Ascent, Caffeine & Kilos, O2, 2POOD, Bear Komplex, Goodr, Beam.

Fill out the form to enter to win, and remember, the more points, the more chances to win.

Enter to win.



$5,000 in One Workout

WORK is a virtual competition hosted by apparel company The Ten Thousand and the premise is simple: one workout, an all-out effort, see how you stack up against thousands of other athletes. The December workout in this series is a fun couplet of weightlifting and gymnastics, so get registered and send it.

WIN $5K.



How One Ireland Gym is Thriving Despite COVID

Phoenix Strength & Conditioning used the Healthy Steps Nutrition mentoring platform to build a wildly successful nutrition program despite the pandemic. Listen to their story on Episode 52 of the Grow Your Nutrition Business Podcast and learn two strategies that will help you build a nutrition program and increase virtual engagement with your members!



How Breathing Works and How to Make it Work for You

There are so many times when an athlete is deep into a WOD and her or his coach yells "don't forget to breathe!" But, what does that actually mean and how can you use some physiological knowledge to help you perform better in workouts? Learn more in this easy-to-digest article from CrossFit.



The Nano 9

Today's the last day to get the Reebok Nano 9 for just $50. To get the deal use the code "NANOFLASH" at checkout. (US Subscribers Only)



Mobility in the Hinge for Deadlifts and KB Swings

Developing a proper range of motion is critical for safe, strong lifts and exercises. These oblique openers from CrossFit Invictus, aided by a kettlebell, can help increase mobility in internal torque movements, like hinging. When working through this progression, focus on mind-body connection and feeling which muscles are activated when and how.


There were no complete responses to Monday’s trivia question – who are the six athletes that have competed in 100 or more individual division CrossFit Games events. A couple of respondents were able to name four to five of the six athletes. The six were Ben Smith, Annie Thorisdottir, Rebecca Voigt Miller, Katrin Davidsdottir, Scott Panchik, and Camille Leblanc-Bazinet.

  • Today’s question: How many rowing-only CrossFit Games events have there been in the Individual division?

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.


Our round-up today features three holiday fundraisers from across the CrossFit community:

Share this newsletter with a friend. share
7/9 - 7/10: Rex Rumble 11 Double Down (Ocala, FL)
7/9: Rex Rumble at CrossFit zoo (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)
7/16: Buckeye Games Individuals/Masters (Medina, OH)
7/17: Warrior Affiliate League Summer Classic (Whittier, CA)
7/23: Palm City CrossFit Fairgrounds Throwdown (Stuart, FL)
7/23: Buckeye Games Team Competition (Medina, OH)
7/30: Mayhem & Massacre @ CrossFit Fernandina (Yulee, FL)
7/30: No Grit No Glory (Barbell for Boobs) (Byron, IL)
8/13: The Mortal Games 2022 (Sunrise, FL)
8/20: Summer Smashdown (Tucson, AZ)
8/27: Mayhem & Massacre @ CrossFit Sango (Clarksville, TN)
8/27: The MFLH Fight For The Fittest 2022 (Ronkonhoma, NY)
8/27: Dawg Days of Summer (Portsmouth, OH)
9/4: Girls Gone RX (Ocala, FL)

See all upcoming events

Your Coffee is ready.