Your Coffee is ready.

Eva Strong Memorial WOD Takes Place June 18

Morning Chalk Up

June 7   |   POWERED BY

UnbrokenRTR_1648736863 (2)

Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • Hero WOD set up for slain teacher Eva Mireles
  • Tart cherries, the athletes’ super fruit?
  • Who will qualify for the CrossFit Games from Strength in Depth?
  • Kris Rugloski has found her wheelhouse with HYROX
  • Was the Viktor Langsved ruling fair?
QUOTE OF THE DAY + Send us a Quote

“Life appears to me too short to be spent in nursing animosity, or registering wrongs.” - Charlotte Bronte

  ‘Eva Strong’ Set Up as Hero WOD for Slain Uvalde Teacher Eva Mireles  

‘Eva Strong’ Set Up as Hero WOD for Slain Uvalde Teacher Eva Mireles

A Hero WOD for slain Uvalde teacher Eva Mireles has been set up and will take place June 18.

Mireles was one of two teachers killed along with 19 students at Robb Elementary School in Uvalde, Texas. The 44-year-old was an avid CrossFitter who regularly attended Shotgun CrossFit in the same county. Mireles was killed protecting her 4th-grade students and had been a teacher in the district for 17 years.

She was described by friends and family as someone who regularly used her fitness from CrossFit to run in local 5K’s and loved hiking. She leaves behind her husband Ruben Ruiz and 22-year-old daughter Adalynn. Members of her gym spoke to Morning Chalk Up about her infectious personality, offering tributes about her zest for life and CrossFit.

CrossFit has confirmed the WOD, which will take place June 18, as well as an official fundraiser and Mandi Reading, the owner of Shotgun CrossFit, has set up a T-shirt fundraiser as well where all funds will be donated to the Robb School Memorial Fund.

  • Eva Strong
    *Partner Workout
    5 Rounds for time:
    24 double-unders
    19 toes to bar – split between partners
    2 clean and jerks 205/135 – split between partners
    400m Run


Double-unders are done at the same time. Do not move on to the next movement until both partners finish double-unders. Toes to bar are divided between partners. Clean and jerks are divided between partners (each partner does 1 each round). Run is done together as partners.

Significance of the numbers:

  • 5 – May
  • 24 – Day
  • 19 – Students who lost their lives
  • 2 – Teachers who lost their lives
SPONSORED UnbrokenRTR_1648736863 (2)
What's the Secret Sauce Powering Iceland's Athletes?

What's the Secret Sauce Powering Iceland's Athletes?

For years we’ve been asking what was in the water in Iceland…now we know.

Unbroken is hydrolyzed salmon protein with 25 free-form aminos to jump start your recovery before you’ve even left the gym.

“Before taking Unbroken, I had heard so many things about it and it was like a magic thing that could help you. I thought nothing can ever work that well. Then I tried it and proved myself wrong like so many. I got completely hooked. I feel a huge difference in training and in my recovery this past year.” – Sara Sigmundsdóttir, 6x CrossFit Games Athlete

Try Unbroken after your next workout to experience the recovery you can feel.


In case you missed it: Lauren Kalil, the host of The Bottom Line, spoke to Mal O’Brien about winning the Granite Games and what it’s like to be coached by Mat Fraser.

Better and better: The Madrid Championship continues to add marquee names to its roster of competitors as Finland’s Jonne Koski has signed on as well. 🇪🇸

More data, the better: CrossFit’s Affiliate Programming has released cardio conversion charts to go with their weekly class plans.

Local love: Great local newspaper piece on Tayler Sykes, who talks about balancing her training regime while also being a firefighter with the Brighton Fire House. 👩🏻‍🚒

  Tart Cherries? The One Fruit to Rule Them All?  


Tart Cherries? The One Fruit to Rule Them All?

Several years ago, I made the suggestion to one of my clients to start taking it about 60 minutes before bedtime. After a few weeks of supplementation, I asked how she was liking it and if she had noticed any changes in her sleep latency or quality. She reported that she had not noticed any changes in her sleep but that she was still enjoying having such a tasty treat before bedtime. This was odd feedback because “tasty” is not an adjective many people who use to describe tart cherries. Tart cherries are, well, tart. Very tart, bordering on sour in some cases.

Continue Reading...
  Tart Cherries? The One Fruit to Rule Them All?  

VIDEO: Who Will Qualify for CrossFit Games from Strength in Depth?

Watch Now...
  Kris Rugloski on Surprise HYROX World Championship: ‘I think I’ve found myself in these spheres’  

Kris Rugloski on Surprise HYROX World Championship: ‘I think I’ve found myself in these spheres’

On May 14, Kris Rugloski achieved a major goal. She won the HYROX World Championships in Las Vegas, NV, with a time of 1:07:21. She entered the weekend as the 12th seed, but she chased down several top athletes and blew through the eight stages featuring a mix of endurance events and functional fitness.

“Yeah, I honestly did not realize until probably like 40 seconds before I actually won that I would/could actually win,” said Rugloski. “I guess that’s probably kind of the largest stage I’ve ever competed on. Against all of those–you know, it’s an international field. A lot of athletes I’ve never competed against.”

Rugloski entered the weekend as the 12th seed, and she struggled during the sled push and the sled pull. However, the situation changed when she reached the fourth station that featured burpee broad jumps. She was performing well while an athlete she viewed as phenomenal was struggling.

  • I hadn’t realized that I was catching up to the top of the field until the farmer’s carry when – and I actually just watched the live feed recently–like, I didn’t take any breaks, and they started like several lengths ahead of me.
  • And I made up that time just by moving steady on the farmer’s carry. And it caught me off guard when I left the farmer’s carry to go for that next run lap. … They were like right in front of me. And I was like, ‘Wait a second, that’s first and second, and I’m right behind them.’”
Continue Reading...
  Kris Rugloski on Surprise HYROX World Championship: ‘I think I’ve found myself in these spheres’  

VIDEO: Was CrossFit HQ’s Ruling on Viktor Langsved Fair?

Watch Now...


An Advanced Rig Complex

Are pull-ups just too easy? Are muscle-ups not making a difference anymore? Give this gymnastic complex a try that will challenge you and develop some killer core strength. Please send us any fail videos.




The Easiest Workout Timer. Period.

And it’s free. The PushPress Workout Timer app is easy to set up and robust enough to handle almost every kind of workout you can throw at it. A stopwatch, AMRAP, Tabata, and EMOM timer to power your home workouts or for that extra proof in the box.



Your Pistol Squats

Have you been working at ankle mobility for so long and still can’t do a pistol? What if we told you ankle mobility might not be what’s holding you back? Check out this video for a list of other possible issues hindering your ability to do a pistol.



Up to 50% Off at Reebok

It's time to dust off your summer clothes and see which mistakes you made last year that don't need repeating. If you have found a few too many duds, Reebok wants to help you reset your wardrobe. Use code "SUPERSUMMER" and get 40-50% off site wide. Some exclusions apply.



Mini Protein Cheesecakes

Yes, they are as good as they sound. These mini protein cheesecakes can be made ahead of time and stored in the fridge for when you just need that after-dinner treat. Each one is also less than 100 calories and contains 5g of protein.


Share Your CrossFit Story


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

  • Happy birthday Dani Horan.
  • Happy birthday Saxon and Spencer Panchik, who are both heading the 2022 CrossFit Games as the first identical twins to ever qualify.
  • Congratulations to 17-year-old Belle Headlee from Redline CrossFit in Waukee, IA on the 200 pound/91kg split jerk PR.
  • 💪 Congratulations Mark Pratt from CrossFit Iron Muscle in Tooele, UT on the huge 605 pound/274kg back squat.
  • Jacob Tozier from Lumber Yard Gym in Concord, NC on hitting a 285 pound/129kg split jerk for three.
  • Congratulations Kendall Fellers from CrossFit Zoetic in Franklin, TN on the 185 pound/84kg clean PR, 145 pound/66kg bench press PR and 160 pound/72kg overhead squat PR.
2/17 - 2/18: Busto Throwdown (Busto Arsizio, Italy)
2/17: Cupid’s Throwdown (Las Vegas, Nevada)
3/2: The LKW Games (Lake Waccamaw, North Carolina)
3/9: The Valkyrie Fitness Competition (Tampa, FL)
3/16: Upper Hunter Strongest Novice (Muswellbrook, Australia)
3/16: Oceanside CrossFit 1st Annual Shamwod & Shenanigains (Oceanside, Ca)
3/16: Shamwod & Shenanigains (Oceanside, Ca)
3/23 - 3/24: Beach Brawl (Spring) (Pensacola Beach, FL)
3/23: Masters Distinguished Games (Fort Wright, KY)
3/23: CFL Teen Take Over (Lorton, VA)
4/6: Girls Gone Rx Minnesota (Austin, Minnesota)
4/6: Girls Gone Rx Kentucky (Richmond, Kentucky)
4/6: Girls Gone Rx Ohio (Lancaster, Ohio)
4/6: Best Babes Decatur (Decatur, Alabama)
4/6: Best Babes 608 (Janesville, Wisconsin)
4/6: Best Babes South Carolina (Beufort, South Carolina)
4/6: Best Babes Houston (Houston, Texas)
4/6: Best Babes Tampa (Tampa, Florida)
4/6: Best Babes Wyoming (Cheyene, Wyoming)
4/6: War Off I-4 (Deland, FL)
4/6 - 4/7: No Pain No Game (Legnano, Italy)
4/6 - 4/7: Shack Team Edition (Rome, Italy)
4/6: Best Babes South Carolina (Beaufort, SC)
4/6: Best Babes Decatur (Decatur, AL)
4/6 - 4/7: Landifornian Battle (Seignosse, France)
4/6: Two Peas in a Pod: Mixed Gender Partner Comp (Burlington, MA)

See all upcoming events

Your Coffee is ready.