Your Coffee is ready.

Mat Fraser’s Favorite 2020 Moments

Morning Chalk Up

December 28   |   POWERED BY


Good morning and welcome back to the Morning Chalk Up. Today, Mat Fraser looks back on 2020, Justin Medeiros is the newest Rogue athlete and Reebok releases 2021 CrossFit Open t-shirts.

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

QUOTE OF THE DAY + Send us a Quote

“The bad news is time flies. The good news is you're the pilot.” - Michael Altshuler


  • MUST READ: Spenser Mestel, writing for BuzzFeed News, explores the fine line CrossFit HQ has had to walk between gym owners who are taking COVID-19 seriously and those downplaying, or even thwarting local laws. “After making headlines for racism in 2020, CrossFit is also struggling to appease those who are taking the coronavirus seriously and those who are ignoring it.”
  • Over the holiday break, Sam Briggs completed the 100K challenge to raise funds for Battle Cancer, a UK-based organization funding cancer research. The 100K challenge consists of a 50K row and 50K run; Briggs finished in 9:10:02 and raised £8,931 British Pounds ($12081.95 USD).
  • Discussion points: Writing in the South China Morning Post, Brian Friend explores some unanswered questions facing the CrossFit Games season after the recently announced changes, most notably will the three-week Open include only one workout per week, or multiple ones.
  • Quick Update: In Orchard Park, NY, the lawyer for Athletes Unleashed say a judge has ruled that the gym is allowed to reopen at 100 percent capacity after it was initially fined $15,000. We brought you this story a few weeks back. The gym’s lawyer, Paul Cambria said that a judge found the fine and the closure to be “arbitrary and capricious.”
  • Tia-Clair Toomey and Brooke Wells kicked off their first training session together under new coach Shane Orr. Orr described the session as the beginning of a “testing” phase where he’s “looking at their body composition…what areas have been neglected and what areas need to be worked on.”
  • In case you missed it, Rogue Fitness released the winning times for the 50-cal Echo Bike Challenge:
    1. Nick Garcia – 0:24 | Taylor Williamson – 1:08
    2. Joel Naukkarinen – 0:25 | Sarah Birkel  – 1:14
    3. Matt Hardison – 0:26 | Stacy Pagnani – 1:22
SPONSORED rp_strength
Start the new year off right!

Start the new year off right!

RP is having its biggest transformation challenge ever! 12-weeks to have a shot at the $30,000 pool of cash and prizes. You must be using an RP product during the challenge to be eligible.

You can use the RP Diet Coach App with code CHALKUP to get started for only $9.99/month. The RP Diet Coach App will be there every step of the way, helping create a nutrition plan made just for you and providing weekly adjustments so you never need to worry about reaching your goals in 2021!

Create an account to get started today!

  Justin Medeiros is the Newest and Youngest Rogue Athlete  

Justin Medeiros is the Newest and Youngest Rogue Athlete

Prior to the holidays the reigning third “Fittest Man on Earth” received an early Christmas present from Rogue Fitness. The leading equipment manufacturer and brand company announced Justin Medeiros as the latest CrossFit Games athlete to join their roster. Medeiros and his trademark mullet took to social media to share his excitement, stating how it’s been a dream of his since he was a kid to become a Rogue Athlete.

The bottom line: Rogue’s roster includes a who’s-who of the sport’s greats including every CrossFit Games men’s champion since the 2009 Games (Mathew Fraser, Ben Smith, Rich Froning, Graham Holmberg and Mikko Salo). Of the 20 CrossFit athletes signed to the Rogue roster, Medeiros is the youngest at 21 years old, signaling that Rogue believes what most in the CrossFit community have predicted, that he is the future of the men’s division and a champion-in-waiting.

  • Medeiros was the youngest athlete in the men’s division at the Games, most notably pushing Fraser in the Ranch Loop at the 2020 Games on his way to a podium finish and being named Rookie of the Year.
Continue Reading...
  Interview: Favorite 2020 Moments and Why Fraser Decided to Move  

Interview: Favorite 2020 Moments and Why Fraser Decided to Move

A few weeks ago, we asked five CrossFit Games athletes about their favorite moment from the 2020 CrossFit season. We were able to catch up with the five-time “Fittest Man on Earth” Mathew Fraser soon after we published that story to ask him the same question. Similarly to the previous five athletes we interviewed, the champ will remember the connections he made during this crazy season.

The Games finish: A man like Fraser obviously couldn’t pinpoint one moment but rather he categorized them. Ultimately those moments went back to the bonds and connections he formed and attributed those to how special they were for him. First he discussed his favorite moment on the competition floor, which to no one’s surprise was he and Tia-Clair Toomey crossing the finish line hand-in-hand to conclude the 2020 Reebok CrossFit Games.

  • “Crossing the finish line with Tia, that was special. That was a memory I’ll have forever. That’s a story I’ll tell my kids, my grandkids. That was a very powerful moment for Tia and I,” said Fraser.
Continue Reading...
  Reebok’s 2021 Open Shirts are Not What You Think  

Reebok’s 2021 Open Shirts are Not What You Think

Holiday shoppers hoping to snag a gift for the fitness enthusiast in their life may have noticed an interesting piece of apparel up for sale on Reebok’s website. Officially licensed Reebok CrossFit shirts with branding for the 2021 CrossFit Open showed up in two colorways each for men and women.

The shirts are the only new apparel specifically branded for CrossFit to release since the Games. And, their sudden and unannounced arrival has fueled speculation over the nature of Reebok’s formal relationship with CrossFIt LLC and the sport moving forward.

Remind me: Way back in 2010, Reebok signed on to become the title sponsor for the CrossFit Games, and the exclusive outfitter for CrossFit for a term of 10 seasons. The title sponsorship began in 2011 and came to an end following the 2020 Games.

  • Back in June, Reebok ended their future Games negotiations amidst the fallout from former CrossFit owner and CEO Greg Glassman’s public remarks. Despite the ownership change and new regime under Eric Roza, very little is known regarding Reebok’s potential future with CrossFit.
Continue Reading...
  Reebok’s 2021 Open Shirts are Not What You Think  

Get the Morning Chalk Up App

Download Today...


How Coach Arielle Bloom Tripled Her Income During the Pandemic

Coaches, are you looking to raise your rates and don’t know how? Have you identified your specialty, target audience, and defined your value? If not, then this episode of the Business of Fitness podcast with Jason Khalipa is a must-listen.




Two Free Weeks of SugarWOD

When gyms shut down in Australia due to COVID-19, Chocolate Box took action immediately. Within 48 hours, they replicated their full gym experience within the SugarWOD app. With SugarWOD’s programming management, announcements, customizable logos, and participation metrics, you can keep your community strong no matter what.



The Tall Snatch

The tall snatch is the best primer to help you dial in a fast and snappy turnover. It addresses timing, mechanics, speed, precision and aggression. Coach Greg Everett recommends this exercise as a perfect technique primer before your snatch session.



WHOOP for Free

Ever wonder why some days you feel like you have an extra gear? The secret is in the data. Sign up now (no code needed) and start optimizing your recovery, training, and sleep.



Paleo Cranberry Orange Bread

Keep the holiday flavors rolling with this incredible paleo cranberry orange bread made with a mix of coconut and almond flour and naturally sweetened with honey. This gorgeous dairy-free, gluten-free bread has delicious bites of cranberries, crunchy walnuts, fresh orange juice and zest, and an amazing orange icing.


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 an affiliate community coming together to raise money for an injured member and two new CrossFit boxes now welcoming athletes:

  • Steel Mill CrossFit Helps Injured Athlete: In Fleming Island, FL, Steel Mill CrossFit and Gym held a fundraiser workout and silent auction on December 19 to help athlete, Chris Davie cover medical bills stemming from a motorcycle accident only a week before his wedding was set to take place. The event raised $2,200 and additional fundraising on the Human Collective Foundation website has raised another $2,000.
  • CrossFit SCL to Open January 4: A new box, CrossFit SCL will open at Salford Quays in Manchester, UK on January 4. This will be the first CrossFit box opened by a leisure trust in the greater Manchester region. The gym is accepting new members now and will host open workouts on January 9 and January 10.
  • CrossFit FFH Opened in Hailsham: Earlier this month, Olly Stables and Simon Wolstenholme opened CrossFit FFH in Hailsham, East Sussex, UK. The pair hatched their plans during the first COVID lockdown and in October and opened for COVID-compliant classes and free trial sessions for new members.
Share this newsletter with a friend. share
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)

See all upcoming events

Your Coffee is ready.