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How Kona CrossFit Produced Five Top Teams

Morning Chalk Up

May 4   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • Koda CrossFit qualifies five teams for Semifinals.
  • Six big Semifinals stories in the women’s division.
  • CrossFit program helps eight boys voted “Least Likely to Finish High School,” graduate and seek Division I scholarships.

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

“Time will not slow down when something unpleasant lies ahead.” - Harry Potter (J.K. Rowling, The Goblet of Fire)

  Homegrown Fitness: Koda CrossFit’s Homegrown Training Model Puts Five Teams Atop the North American Leaderboard in the 2021  

Homegrown Fitness: Koda CrossFit’s Homegrown Training Model Puts Five Teams Atop the North American Leaderboard in the 2021

While the close of the first annual team quarterfinals event placed the usual suspects at the top of the leaderboard. There was one gym whose positions on the leaderboard could not be ignored.

One big thing: A quick glance at the North American leaderboard, and you’ll see the name Koda before a handful of teams, all in solid qualifying positions for semifinals. In fact, at the close of the final workout, Koda ended their first quarterfinals appearance by qualifying five teams for semifinals.

  • Team Koda: 24th Place In North America
  • Koda CrossFit: 41st Place In North America
  • Koda CrossFit Norman: 55th Place In North America
  • Koda CrossFit Native: 69th Place In North America
  • Koda CrossFit Ironview: 80th Place In North America

Always the bridesmaid never the bride: While Koda CrossFit has never been to the CrossFit Games, they have always held solid positions in the Central Region, finishing in the top ten in 2015 and 2016.

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What Should You Be Looking For In a Speed Rope?

What Should You Be Looking For In a Speed Rope?

It’s the first piece of equipment CrossFitters buy, but what makes one speed rope better than the next? Here are a few tips on what to look for from Kuhlwhip.

  • The handle should be weighted toward the cable end to promote using your wrist.
  • The cable should be a non-galvanised stainless steel with a nylon or PVC coating.
  • The bearings should be as small as possible and not exposed to dirt and chalk.

Designed by engineers specifically for double unders, Kuhlwhip Speed Ropes are the ultimate speed rope for CrossFitters.

Try Kuhlwhip today and start stringing together double unders without breaking the bank.


  • The Age Group Online Qualifier and Occupational Games floor plans and a finalized equipment list have been released. The diagrams and equipment suggest that these workouts will be very similar to the individual quarterfinal workouts.
    • The Age Group Online Qualifier and Occupational Games will begin Thursday, May 6 at 12 PM PT when all remaining details will be announced.
  • Volunteer Registration for the 2021 NOBULL CrossFit Games is now open. The 2021 Games/Available dates for volunteers will fall between July 23 and August 2.
  • The Mayan Classic,a Loud and Live Sanctional that never came to be due to COVID in 2020, is officially canceled. Loud and Live President, Matt O’Keefe, on the Talking Elite Fitness podcast this week, confirmed that it would not be rescheduled.
    • O’Keefe: “We are going to unfortunately not operate our Mexican event anymore. That event unfortunately isn’t going to a lot of the other stuff we have going on.”
  • Battle Cancer is now officially licensed by and partnered with CrossFit.
  • The Gymnastics Course released its May schedule.
  • The CrossFit ANZ affiliate job listings page is constantly updated as new jobs are submitted.
  • The European Masters Championship has postponed its qualifiers due to COVID regulations. The qualifiers will now take place September 26-October 3.
  • WODwell is hiring a general manager. The position is remote and contract-based for 20-30 hours per week.
  Six Semifinal Stories: Women in the “Major” Continents of North America and Europe  


Six Semifinal Stories: Women in the “Major” Continents of North America and Europe

With the announcement of seeding for the Semifinals in North America and Europe last week, there are many incredible developing stories and opportunities for athletes.

Sifting through the 180 men and 180 women who’ve been seeded into those competitions and processing what it means has left us more excited than ever.

Today we’ll take on the women’s fields, highlighting some unforeseen areas of interest as a result of how and where athletes were placed.

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  CrossFit Program Helps Eight Boys Voted “Least Likely to Finish High School” Graduate, Seek D1 Scholarships  

CrossFit Program Helps Eight Boys Voted “Least Likely to Finish High School” Graduate, Seek D1 Scholarships

Five years ago, Kelly Barcol approached the principal of a local middle school and asked him “to find me 10 sixth grade boys who are the least likely to finish High School” to participate in the after school CrossFit program he was about to launch, explained Barcol, the owner of CrossFit Winnersville in Valdosta, GA.

  • Five years later, eight of the 10 boys have become staple members of the Winnersville community, and are en route to graduate next year. Some are even on track to lock down sports scholarships.
  • “Most of them clean and jerk over 300 (pounds) now and a couple squat close to 500,” Barcol said.

The details: The impetus of Barcol’s after school program, a non-profit funded by donations, came after one of his loyal members, a young man named Josh Sullivan, suddenly died of a heart condition.

  • “He was such a generous guy, the model person you want at your gym,” said Barcol, who felt compelled to do something generous in honor of his fallen friend. The result was the Josh Sullivan Beat the Streets Program.
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The Range of Motion in Your Shoulders

Tightness when performing pull-ups? Unlock the power in your upper back with this set of scapular mobility drills that increase the range of motion in the shoulder and arms.




Shorts with Land to Sea Versatility

The Banks Short from Vuori will take you where you want and need to go this summer. Made with recycled plastic bottles, and built for use in and out of the water. The Banks are a modern fit, with four-way stretch performance, and quick-drying technology.



CrossFit Scholarship Program Heads to Philly

The CrossFit Scholarship program provides free access to the Level 1 Certificate Course for underrepresented and underserved communities. Check out their recent course in Philadelphia and learn more about the great work they do.



40% Site-Wide on Reebok for Mother's Day

Get mom (or yourself) a gift for 40% off with the exclusive code "MOM40" at checkout.



Baked Sweet and Sour Chicken

Crispy, sticky, and made healthier by baking in the oven. This simple sweet and sour baked chicken is so simple to make and creates a delicious, quick weeknight meal.


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.

6/9 - 6/11: Atlantic Coast Classic (Daytona Beach, FL)
6/10 - 6/11: Fight Gone Alpha (Sala Bolognese, Italy)
6/10: Summer Fling Beatdown 2023 (Pleasanton, CA)
6/10: Girls Gone Rx Canada: Quebec (Quebec, CA)
6/10: Best Babes Michigan (Brighton, MI)
6/10: Best Babes Clearwater (Clearwater, FL)
6/10: Best Babes Albany (Glenmont, NY)
6/10: Girls Gone Rx Fayetteville (Spring Lake, NC)
6/10: Midcoast Off the Rails (Old Saybrook, CT)
6/10: Battle By the Bay Fitness Championship (Atlantic Highlands, NJ)
6/10: Battle Of The Roses V6 (Roseland, NJ)
6/10: Back Lot Bout 2023 (St. Charles, MO)
6/10: Northern Nevada Masters 2023 (Carson City, NV)
6/10: Shorebreak Individual Challenge (Huntington Beach, CA)
6/10: TFX Throwdown (Downers Grove, IL)
6/10: Bucktown Battlegrounds (Chicago, IL)
6/10: Invictus Seattle Partner Palooza (Seattle, WA)
6/10: Girls Gone Rx NorCal (Petaluma, CA)
6/10: Best Babes South Dakota (Rapid City, SD)
6/10: Gilrs Gone Rx Chicago (Chicago, IL)
6/10 - 6/11: Battle By The Bay (Atlantic Highlands, NJ)
6/10: RIFL Summer Slam (Manteo, NC)
6/10: Girls Gone RX Nashville (Nashville, TN)
6/16 - 6/17: ARX Summer Slam (Maumelle, AR)
6/17: 23′ North County Throwdown (Carlsbad, CA)
6/17: The Heat (Lynchburg, VA)
6/17: Mayhem In Montana 2023 (Kalispell, MT)
6/17: Brooklyn Fit Fest 2023 (Brooklyn, NY)
6/17: Mayhem & Massacre @ CrossFit Murrieta (Murrieta, CA)
6/24: The Phoenix Classic (Asbury Park, NJ)
6/24: Backyahd Games (Johnston, RI)
6/24: 4th Annual Wicked Summer Throwdown (Middleton, MA)
6/24: Heroes in the Heartland 2023 (Sedalia, MO)
6/25: Solent Series Masters Pairs (Southampton, United Kingdom)
7/7 - 7/9: Napolithrowdown (Napoli, Italy)
7/8: Summer Solstice (Tucson, AZ)
7/8 - 7/9: Ligurian Throwdown (Busalla, Italy)
7/8 - 7/9: Andorra Fitness Challenge (Andorra la Vella, Andorra)
7/15: Summer Sizzler (Limestone, TN)
7/15 - 7/16: Fresh Coast Games (Muskegon, MI)
7/15: Battle of the Beast (Hudson, NY)
7/15: Lumberjack Athletics “Battle of the Beast” (Hudson, NY)
7/15 - 7/16: 5Ton-5K Festival (Federalsburg, MD)
7/16: Warrior Affiliate League Summer Classic (Apple Valley, CA)
7/22: Barbells For Bullies New Jersey (Roxbury twp, NJ)
7/29: Model City Madness (Anniston, AL)
8/5 - 8/6: Black Sheep Games 6 (Boca Raton, FL)
8/5: Summer Steamer Throwdown 2023 (Salem, MA)

See all upcoming events

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