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Keeping Community Alive During The Pandemic — Powered by O2

Morning Chalk Up

December 3   |   POWERED BY


Good morning and welcome to the Morning Chalk Up. As many states and counties are instituting new regulations, including wearing masks while working out, CrossFit coaches are focusing on how to best cue and motivate athletes adapting to new training variables. And, coaches and box owners are getting creative to keep their communities strong.

Keep those story tips, quotes and PRs rolling in. Send them to [email protected].

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“If you don’t like something, change it. If you can’t change it, change your attitude.” - Maya Angelou

  How Affiliates Are Keeping Community Alive During The Pandemic  

How Affiliates Are Keeping Community Alive During The Pandemic

12 hours.

That’s the amount of notice Paul Knowles, owner of Cohort CrossFit in Erina, Australia, says he had before a coronavirus lockdown closed his facilities.

Knowles hit the ground running. Like affiliate owners across the globe, he stripped his gym bare, leasing out packages of equipment to members. He worked to engage his community through YouTube videos teaching movements using only a backpack — something that’s accessible to everyone — created months of programming, and ran classes through Instagram live.

One big thing: Stories like that of Cohort CrossFit’s are echoed in affiliates globally. With restrictions emptying gyms of both members and equipment, coaches and owners have been forced to find creative ways to keep the family-like feel of the CrossFit community alive.

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Calling All Gym Members

Calling All Gym Members

Did you keep your gym membership active in November? Then you’re eligible for $200 at 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! Happy holidays to all gym members, and thank you for supporting your community!

  Coaching Behind The Mask  


Coaching Behind The Mask

As the Covid cases continue to grow across the country, more and more gyms have been forced to implement a mask policy, requiring members to wear masks at all times, including during workouts. Such restrictions have not only impacted the members, but also the coaches and programmers who are focused on making sure their athletes can still achieve their fitness goals, even in a mask.

One big thing: When it comes to wearing masks, the key thing that needs to be changed, is not necessarily the programming, but rather the way athletes approach the workout. It is this sentiment that has caused many coaches to change up the way they have members take on their workouts. We talked to six coaches who all had different, but insightful approaches to how they work with their athletes despite the masks.

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  Coaching Behind The Mask  

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.

  The Valkyrie Project Seeks to Fix the Physical Preparedness “Problem” for Military Women  

The Valkyrie Project Seeks to Fix the Physical Preparedness “Problem” for Military Women

(Disclaimer: These views do not represent the Department of Defense or its affiliates).

Meg Cruz, a US Army veteran with three deployments, realized a number of years ago that there was a “big problem” when it came to physically preparing women to handle various positions in the military.

  • This became especially evident in 2016, she said, when all military jobs and schools were made available to women. This meant that women were now able to hold infantry, all combat arms and all special operations jobs for the first time in history. (Prior to 2016, women could serve in special operations, but not in all areas. And while women have held positions in aviation for a number of years — technically in a combat arms role — many branches were off limits).
  • “Women would need more training to handle these roles, and when I started looking around there really wasn’t anything out there for them. All the programming to prepare you for these roles were designed for men. There was a serious lack of research and resources for women,” said Cruz, a former CrossFit regionals athlete who coached at a handful of affiliates for a decade.
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  Sunny Short Buys an Affiliate at the Age of 19  

Sunny Short Buys an Affiliate at the Age of 19

When most 19-year-old college students finish their exams in the next two weeks and enjoy some well-deserved rest over the holidays, 19-year-old Sunny Short will be doing anything but relaxing. She will be waking up at 4 a.m. and devoting her time to the new business she just purchased — Phantom Canyon CrossFit in Canon City, CO.

  • After making a down payment, Sunny was given the keys to her new gym on Monday and will continue making monthly payments to the former owner over the course of the next 12 months.
  • On top of taking online classes at Colorado State University — Pueblo, where she is pursuing a bachelor’s degree in Psychology, and studying for final exams, Short spent her first week as an owner arriving at the gym at 4:40 a.m each morning and attending every single group class all day. “For this first month especially, I’m really trying to be at all the classes, so everyone can see me and just know that I’m there ,” Short said.
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  Sunny Short Buys an Affiliate at the Age of 19  

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Register for The Trials

The Trials are here and ready to kick-off on December 4. All you need to compete is a pair of dumbbells and a jump rope. Sign up today and join the community for a unique competition programmed by Comptrain.




Put AIRWAAV To The Test

The AIRWAAV Performance Mouthpiece directs your tongue down and forward, creating an optimal airway opening that increases endurance, increases strength, and delivers faster recovery. AIRWAAV was built with purpose and backed by science, but talk is cheap — put AIRWAAV to the test today with free shipping (US Only) and let us know the results.



A Core Exercise that Might Make You Cry...Or Curse

Most core exercises focus on keeping your spine stable while your arms and legs move. Along those lines, give this plank variation a try. It's called a Plank Plate Press and to do it, you position yourself in a basic plank with a slightly wider stance. Holding a small plate or even just a water bottle, lift one elbow off the floor and press overhead while resisting any rotation in your spine and hips.



Bacon For Life

Through December 21, new ButcherBox subscription members will get a pack of uncured, unbelievably delicious bacon added to every box for life. ButcherBox delivers 100% grass-fed beef, free-range organic chicken, heritage breed pork, and wild-caught Salmon all free of antibiotics and added hormones, right to your door.



Hip Contact in the Clean

The clean grip is narrower than the snatch, and therefore, the bar should make contact with your body in your mid-thighs or hip pocket rather than in the hip crease. That means that it's more difficult to keep the bar path close during the final extension. In this Catalyst Athletics video, Greg Everett offers some tips and drills to help you improve your bar contact and path in clean.


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.

  • Alex Cremer hits a 250 pound snatch for a 15 pound PR.
  • Norman Perez deadlifts 405 pounds for a PR.
  • Oscar Gillström does a low hang snatch at 308 pounds.
  • Desire Silvia hits a 201 pound back squat for 3 and a new 3RM PR.
  • Alex Gazan power snatches 145 pounds for a PR.
  • Damian Dunn deadlifts 700 pounds, matching a lifetime PR.
  • Jack Farlow snatches 285 pounds.
  • Matt Brady does 1,048 calories on the EchoBike in 60 minutes.
  • Our very own Justin LoFranco does a strict press at 170 pounds for a PR.

Community Round-Up

Our community round-up today features two upcoming competitions and one woman’s mission to help people find fitness by jumping rope:

  • Rogue Challenge: Since 2015, Rogue Record Breakers has provided a showcase for unprecedented feats of strength, including historical world records. Now the fitness company that also innovated the virtual Rogue Invitational this year will host the “Rogue Challenges” and anyone can enter. All you have to do is sign-up and pay the entry fee, then compete in any or all of the events in any location you wish, record your workouts and upload to YouTube and Beyond the White Board. Oh yeah, the first challenge in 50 calories on the Rogue Echo Bike for time.
  • “Fittest in Namibia 2020”: In Swakopmund, Namibia, CrossFit Swakopmund and CrossFit Skeleton Coast, in conjunction with Connect People to People will host an in-person CrossFit competition on December 18-19. Learn more about the event from organizer, Dave Hammond.
  • Jump Rope with Alysia: When COVID restrictions locked down gyms, Alysia Mattson took up a new hobby — making videos of herself jumping rope. Seven months later, she has more than 13k followers on Instagram and has inspired many of them to use the jump rope as a primary fitness tool during the pandemic. Learn more, watch all of her videos and get discounts on new ropes!
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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: Mind Games (Okemos, MI)
6/11: Kanna Fest (Ambler, PA)
6/11: Battle on Bridge Street III (Phoenixville, PA)
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: Back Lot Bout – RX, Intermediate, Scaled (Saint Charles, MI)
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)
7/17: Warrior Affiliate League Summer Classic (Whittier, CA)

See all upcoming events

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