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Roza, Castro Meet with Masters on Season Changes — Powered by O2

Morning Chalk Up

December 14   |   POWERED BY


Good morning and welcome to the Morning Chalk Up. Diablo CrossFit’s owner, Craig Howard, who served as a CrossFit LLC affiliate representative and spokesperson for the Community Gyms Coalition took a stand and refused to cease indoor operations when directed to do so by Contra Costa County in California, his community raised money to cover the fines and now he’s seeking to do the same for other gyms; Emily Beers has more.

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“Our entire life -- consists ultimately in accepting ourselves as we are.” - Jean Anouilh

  Diablo CrossFit Community Raises $22,000 to Pay COVID Fines, Owner Pays it Forward  

Diablo CrossFit Community Raises $22,000 to Pay COVID Fines, Owner Pays it Forward

Three weeks ago, gym owners in Contra Costa County, CA were told they had to return to operating strictly outdoors in an effort to stop the spread of COVID-19.

Knowing his safety standards were sound, Craig Howard, the owner of Diablo CrossFit in Pleasant Hill, CA, who has served as one of CrossFit LLC’s affiliate representatives for the state and a spokesperson for the Community Gyms Coalition, took a stand and has continued operating indoors, which he has been safely doing since September 15.

  • The decision has cost him $1,750 in fines so far.

The details: Diablo CrossFit has received one fine per week for the last three weeks: The first for $250, the second for $500, and the most recent for the maximum amount of $1,000. These fines are likely to continue and could increase, Howard explained, as the county is meeting this week to vote on increasing this fine to somewhere between $10,000 to $20,000.

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Time's Running Out to Get Your $200 Voucher

If you kept your gym membership active in November then you’re eligible for $200 to your favorite fitness brands! Check to see if your gym is enrolled. If yes, ask your gym owner for a voucher! If not, YOU can enroll them free at right now.

Act fast — vouchers expire December 25.

  On the Competition Weekend That Would’ve Been, the Dubai CrossFit Championship Looks to 2021  

On the Competition Weekend That Would’ve Been, the Dubai CrossFit Championship Looks to 2021

Dubai has played host to an international, competitive CrossFit event every year since 2012; this weekend would have marked their ninth year of competition.

However, as with nearly all events that were scheduled to take place this year, event directors for the 2020 Dubai CrossFit Championship (DCC) had to make a decision. Unlike many other competition organizers who looked for ways to reschedule or delay however, DCC hosts decided early on that cancelling outright was the best decision.

  • “It was very clear that we would be unable to execute this year’s competition in the manner we had hoped. In particular, the ability to bring in the best athletes from all over the world was likely not to happen, and cancelling when we did was an easy decision for us,” DCC organizers said.
  • “We did not want athletes to stress all year about whether the competition would be taking place; and despite receiving a little backlash early on, we continue to stand by that decision confidently,” they continued.
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  Meeting Between Masters Fitness Collective, Castro and Roza Sparks Hope for Masters Division Games Future  

Meeting Between Masters Fitness Collective, Castro and Roza Sparks Hope for Masters Division Games Future

Over the years, the masters competition season has largely taken a backseat to the individual and team competitions at the CrossFit Games, much to the dismay of many masters athletes. However, when CrossFit canceled the masters division in the 2020 CrossFit Games, one organization, The Master’s Fitness Collective, stepped up to fill the gap, hosting what became the replacement end-of-season competition for masters athletes.

One big thing: Since then, the Master’s Fitness Collective has become a voice for the masters community, lobbying to CrossFit for the recognition and the season that they deserve. Last Tuesday, the Master’s Fitness Collective teased on Instagram the potential for some big changes to the masters season.

  • “Thank you to Eric Roza and Dave Castro for taking the time to talk and brainstorm with MFC,” the post read.
  • “Masters athletes can rest assured knowing that CrossFit and CrossFit Games leadership is not only listening to you but also starting to make changes for your season.”
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  CrossFit Children’s Book Goodnight Box Takes Goodnight Moon to the Gym  

CrossFit Children’s Book Goodnight Box Takes Goodnight Moon to the Gym

“Warning: may inspire sleep-deprived adults to work out.”

Michael B. Horn and Tracy Kim Horn include this disclaimer in the first book of their CrossFit kids literature series released December 8, Goodnight Box. The children’s book, which follows the same cadence as well-known nighttime read, Goodnight Moon, introduces the ideas of health and wellness through a diversity of functional movements, using terminology found in the CrossFit Kids curriculum.

Behind the book: Tracy, who is a certified CrossFit Kids instructor, along with husband, Michael,have been avid CrossFitters for years, and it was around the time when Tracy says, it felt like “all of their friends were having kids” that they first came up with the idea for Goodnight Box.

But the sketched out first version “just sat” until six years ago, after they had their two twin daughters.

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The Ultimate Squat Variation for Performance

Split squats are challenging but offer serious training benefits for those willing to learn the basics. A split squat differs from a lunge in that the athlete's feet stay in place, here are six variations to build into your training program.




A $100 Holiday Essential Pack From Virus Intl

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The Easiest 27 Rice Bowls

Need quick and delicious weeknight dinner ideas? Well, here are 27 of them -- packed with healthy and tasty options. Here's a tip: premake your rice in batches and speed up your prep time.



Reebok Gear at 50% Off

Now through December 18, stock up on your favorite training gear for less. Get 50% off sitewide with code "JOYFUL50" at checkout. (US Subscribers Only).



The Five Characteristics of an Effective Coach

Ben Bergeron has coached some of the most elite athletes in the sport of CrossFit and has created a culture of learning and growing among his coaches at CrossFit New England. In this episode of the Chasing Excellence podcast, Bergeron describes how coaches can improve their effectiveness by focusing on specific traits like enthusiasm, confidence and more.


Congratulations to Bryan C., who was the first to correctly answer what was the heaviest lift (and weight) performed by one athlete at the CrossFit Games. The correct answer was a 655 pound deadlift. Sam Dancer performed the lift at the 2014 CrossFit Games during the Team Men’s Deadlift Event.

  • Today’s question: Who has won the most CrossFit Games medals (all divisions)?

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.


In our first community round-up of the week, we are following up on a fundraiser we highlighted a couple of weeks ago and highlighting two boxes that have done great work for charities this season:

  • Save Connor: Frequency Fitness in Mount Pleasant, SC held its Save Connor WOD and fundraiser to help raise the $3 million necessary to enroll Connor Dobbyn, a 12-year-old with a rare disease called Sanfilippo Syndrome, into a clinical trial that may save his life. The fundraiser was held on December 12. Learn more and donate now.
  • CrossFit RSG + Boys and Girls Club: On Saturday, the Boys and Girls Club of Rochester, NY held a gift drive-through and handed out more than 300 toys to local club members. CrossFit RSG was one of the community partners and helped make the event a success.
  • Feeding Families Award: In Laconia, NH, Crossfit Juggernaut won the Feeding Families award from the “It’s For the Kids Charity Challenge” for donating the most food in this season’s food drive.
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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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