Your Coffee is ready.

Teams Take On Quarterfinals

Morning Chalk Up

April 24   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • The Team Quarterfinals are underway and rosters have been finalized.
  • Tommy takes on Team Quarterfinals programming.
  • CrossFit Seminar Staff members create bilingual programming service with an eye toward Latin American affiliates.

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

“Most people who are criticizing and judging haven’t even tried what you failed at.” - David Goggins


  • Here are the top five teams on each continent after the first two scores were submitted, see the full leaderboard:
    • Oceania
      1. 64 Army Gold (3)
      2. Awaside (4)
      3. Reebok CrossFit Frankston (6)
      4. CrossFit Underway (8)
      5. Urban (11)
    • Europe
      1. From the Port (6)
      2. CrossFit Zurriola Training Culture (6)
      3. Team CrossFit Genas (7)
      4. CrossFit Oslo Wolfpack (9)
      5. Team Butcher’s Lab T-Bone (16)
    • Africa
      1. Eikestad Mighty Oaks (2)
      2. CrossFit Tijgar Valley (4)
      3. Lions Bay CrossFit (7)
      4. Howling Commandos (11)
      5. Eikestad Golden Oaks (12)
    • Asia
      1. Team Dubai (7)
      2. Redyar (7)
      3. Macpherson (10)
      4. Kolesnikov Team (11)
      5. Team Erada (11)
    • North America
      1. Pro1 Montreal (6)
      2. On Track (6)
      3. I1UVIT (6)
      4. CrossFit Mayhem Freedom (7)
      5. Invictus (9)
    • South America
      1. CFP9 (3)
      2. Team Kingbull (7)
      3. Fourmixxx Brazil (8)
      4. CrossFit Villa Luro (11)
      5. Q21 Hormiguero (12)
  • Here are the remaining Quarterfinals workouts:
    • Test 3:
    • M/M and F/F pairs each complete:Athlete 1:
      100 wall-ball shots
      120-cal. row

      Then, athlete 2:
      120 wall-ball shots
      100-cal. row

      Both pairs start at the same time and add their times together for their final score.

      Women: 14-pound ball, 9-ft. target
      Men: 20-pound ball, 10-ft. target

      No time cap

    • Test 4:
    • For total load:4-rep-max front squat
      Each teammate’s heaviest successful attempt is counted toward the team total.

      Time frame: 20 min.

    • Test 5:
    • For time, as a relay, each athlete completes 9-6-3 reps of: Snatches
      Burpee box jump-overs

      Order: FFMM

      Women: 125 pounds, 24-inch box
      Men: 175 pounds, 30-inch box

      Time cap: 15 min.

  • See all five workouts with full descriptions, floor plans and score cards.
  • Score submissions are due, for tests 3 and 4 by 12:00 PM PT today, the final score submission is due by 12:00 PM PT on Sunday, April 25.
  • Official Invitations to the 2021 Age Group Qualifiers will be sent on Monday, April 26.

Here are a few other Speed Reads:

  • Lifting the Wait, a book written by Athena Perez, the founder of Scaled Nation CrossFit, and Diversity, Equity and Inclusion Councilmember, was released on Audible this week.
  • Now Live: Volunteer applications for the Granite Games, the CrossFit Games Semifinal event to be held on June 4-6 at the Viking Lakes TCO Stadium in Eagan, MN. Volunteer departments include athlete relations, judging, media, medical, volunteer relations, and equipment crew. Spectator tickets will be available soon.
  • MUST READ: In the South China Morning Post this week, Patrick Blennerhassett profiled Korean-American athlete, Carlos Albaladejo and his quest to make the CrossFit Games. Albaladejo is coached by Ed Haynes, who also coaches his brother Ant Haynes, and is based in South Korea. Albaladejo is a United States citizen and will compete in a North American Semifinal, having placed 117th in the Quarterfinals.
    • Albaladejo on working with Haynes and trying to compete at the next level: “Definitely having Ed as my coach has helped a lot…I feel like he’s really attacked my weaknesses. A lot of the stuff that I knew was a weakness, I just didn’t really attack them the way I did with this programming…up until last year I was always kind of content with just making regionals, but I always felt like I could make (the CrossFit Games) if I really focused.”
SPONSORED rp_strength
Get a Personal Diet Coach in Your Pocket

Get a Personal Diet Coach in Your Pocket

Want a personal diet coach in your pocket for under $10/month?

Yes, so do we!

The RP Diet Coach App is not just another food tracker. It builds a completely personalized diet based around your goals and schedule then tunes it weekly to ensure success.

Whether you want to lose fat, gain muscle, or improve performance, the app makes it insanely easy. You just pick the foods, they tell you how much and when to eat. It’s that simple.

Right now you can get three months of the RP Diet Coach App for only $29.99 as part of the Spring Sale.

  Fresh Faces and Familiar Teams Dominate the Team Quarterfinals Leaderboard After Day One 

Fresh Faces and Familiar Teams Dominate the Team Quarterfinals Leaderboard After Day One

After just one day of competition and two workouts, several teams across the six continents are in position to dominate their respective leaderboards. Here’s an overview of the teams to watch over the next few days and their rosters.

North America: While familiar teams like Invictus and Mayhem sit comfortably within the top five, three lesser-known teams have made a statement on day one tying for first place overall after just two workouts.

  • Team On Track sits tied for first with six points overall, finishing in first and fifth place in the first two workouts respectively. Hailing from CrossFit on Track in Olathe, KS, their roster consists of the following athletes.
    • Adison Balderston
    • Joe Cates
    • Nick Peterson
    • Janelle Stites
  • Team Pro1 Montreal, while a familiar name from the East region during the days of Regionals and the Affiliate Cup, they have yet to crack the top ten at the Games, finishing 14th in 2018. At the end of the Open, they sat in ninth place overall. They finished in third place in both workouts
Continue Reading...

Good News is our weekly round-up of positive stories around the affiliate community. Are you opening a new gym, expanding a current location, offering new classes, or is your box running a fundraiser? Send us a tip to be featured.

  • CrossFit Bath, located in Twerton, Bath, UK is hiring to staff its front desk.
  • Triton Athletics in Wallingford, CT raised $3,500 for Masters Manna, the local food pantry during their annual intramural Open.
  • Recovery Rx’d in Saint Helen’s, OR is a free program offering CrossFit classes to anyone who is in recovery from substance use disorder. The only requirement is 48 hours of continuous sobriety. Portland Ruck Club and Crossfit St. Helens are partnering up with a WOD (both in-person and virtually) and online auction to raise money for the Recovery RX program. The WOD will kickoff at 10am PT today, and the auction is live now. They are auctioning off Matt Fraser’s 2020 CrossFit Games weight vest signed by Fraser, various GORUCK patches and more.
  • Support through tragedy: At CrossFit Key Largo, in Key Largo, FL, a community member lost her father in a tragic car accident. The community ran a fundraiser and came together to support her.
  • CrossFit coach and author, Justin Morrisette, published a new children’s book called Gym Tales and Barbells: Bella’s Journey.
    • Here’s the description: “Everyone experiences a new environment at some point in their lives. Bella the barbell was in for a shock when she stepped into the gym for the first time. Even though she feels a little bit blindsided at first, with the help of her new gym equipment friends, she finds her true purpose. Gym Tales and Barbells: Bella’s Journey is the perfect book for anyone who is searching to find their purpose in life.”
  Tommy Tackles the Quarterfinals: Team Programming 


Tommy Tackles the Quarterfinals: Team Programming

The Quarterfinal round for the teams is off and running this weekend, and many in the community waited with anticipation for what the set of tests might be.

When the five tests were revealed, the community responded with mixed reviews after seeing nearly identical workouts to that of the Individual Quarterfinals only chopped and screwed to fit the format and testing structure of the teams.

Continue Reading...
  CrossFit Seminar Staff Members Release Programming Service Directed at Latin American Affiliates 

CrossFit Seminar Staff Members Release Programming Service Directed at Latin American Affiliates

CrossFit Seminar Staff members Maggie Tincher (CF-L4), Jeff Tincher (CF-L4), and Alex Gowers (CF-L3) introduced new online programming for affiliates and individuals at the beginning of this year. But what makes this program different from the others? It’s available in both English and Spanish and is one of the only programs available directed at Latin American affiliates.

One big thing: With well over a decade of programming experience, the team spent most of 2020 creating the highest-level programming for the most people. On February 15, 2021, Elite Fitness and Programming (EFP) introduced programming for affiliates and individuals and an at-home track all translated in Spanish. A strength track was added soon after.

  • “Ultimately, it took all the right pieces falling into place and figuring out how we could best contribute to the community,” Maggie Tincher said. “Creating more opportunities for the Latin American community is a big part of that.”
  • Added to SugarWOD each week, daily lesson plans, coaching strategies, scaling options, and teaching progressions help CrossFitters become better athletes and coaches become world-class trainers.
Continue Reading...


Varied Not Random

CrossFit stalwarts Pat Sherwood and Adrian Bozman have started a new podcast where they offer the insights they've learned over their years in the sport. In this first episode, they discuss their beginnings in fitness, why fitness is so necessary, and how it provides freedom for people.




A WHOOP Strap 3.0 and One Year App Subscription

No Cow has a ton of awesome prizes coming up in the next two months as part of their Spring Forward giveaway. Enter the WHOOP giveaway and you'll automatically be entered to win the grand prize -- a $2,000 AIRBNB GIFT CARD. No Cow. No Bull. No Whey!™



Box Breathing

As CrossFitter's, we put a tremendous effort into our lifting technique but overlook the value of our breathing technique. This incredibly simple exercise from CompTrain increases blood flow, stimulates your body, and helps clear the mind.



Your Free Meat

Elite performance starts with elite fuel. Get high-quality meat delivered straight to your door and receive two pounds of pork chops, three pounds of chicken breasts, and two pounds of ground beef for free in your first order.



A Morning Chalk Up Limited Edition Newspaper

Your favorite online newsletter just got physical, like an in-print, old-school newspaper style. Get your hands on the limited edition Morning Chalk Up newspaper commemorating the 2020 CrossFit Games season. Only a limited number of copies available so don’t miss out.


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.

9/29 - 10/25: Fittest of the Coast Coastal Qualifier powered by Victory Grips (Charleston, SC)
9/30 - 10/1: Iron Anchor Throwdown (Batavia, OH)
9/30 - 10/2: October Challenge (Fiuggi, Italy)
10/1 - 10/2: Fittest in the Fall (Indianapolis, IN)
10/1: Guava Games (Tampa, FL)
10/1: Masters Mayhem (Kilgore, TX)
10/1: WODtoberfest 2022 (Saint Clairsville, OH)
10/1: Battle of the Vikings (Frederick, MD)
10/1: North Dallas Rumble (Dallas, TX)
10/1: Warrior Games 2022 (Suffield, CT)
10/1 - 10/2: Southie Showdown (Boston, MA)
10/1: West Town Throwdown (Chicago, IL)
10/1: Legends of the Falls 2022 (Gadsden, AL)
10/1: Lansing’s Strongest 2022 (Lansing, MI)
10/2 - 10/16: CHLKDUP Box League – Chattanooga (Chattanooga, TN)
10/2: The IronWorkz Gauntlet (Medina, OH)
10/2: IronWorkz Gauntlet (Medina, OH)
10/2: Battle in the Berg (Newberg, OR)
10/7 - 10/8: Koda Iron Games (Lafayette, CO)
10/8: The X Games (Brooklawn, NJ)
10/8: Nightmare On Wod Street (Spring Lake, MI)
10/8: Rua Rumble II (Frankfort, IL)
10/8 - 10/9: MACC FEST (West Friendship, MD)
10/8: Fall Brawl at CrossFit Lehigh Valley (Allentown, PA)
10/8 - 10/9: Mid-Atlantic CrossFit Challenge Festival (MACC FEST) (West Friendship, MD)
10/8: Mayhem & Massacre @ Infinite Fitness & Health (Wharton, NJ)
10/14 - 10/16: 3F Throwdown (Poreč, Croatia)
10/15: Girls Gone Rx Belleville (Belleville, Canada)
10/15: Diamond K Classic (Birmingham, AL)
10/15: Girls Gone Rx Dallas (Dallas, Texas)
10/15: Girls Gone Rx Omaha (Gretna, NE)
10/15: 7th Annual Kilo Crushfest (Hampton, VA)
10/15: Ragin Games (Lafayette, LA)
10/15: PAINKLLR Nashville (Nashville, TN)
10/15: Wodtoberfest (Owosso, MI)
10/15: Ragin Games 2022 (Lafayette, LA)
10/15: Girls Gone Rx San Diego (Alpine, CA)
10/15: Girls Gone Rx Iowa (Des Miones, IA)
10/15: Girls Gone Rx Southern Illinois (Highland Robinson, IL)
10/15: Girls Gone Rx DC (Alexandria, VA)
10/15: Girls Gone Rx Charlotte (Charlotte, NC)
10/15: Girls Gone Rx Newport News (Newport News, VA)
10/15: Mid Atlantic Masters Classic (Abingdon, MD)
10/15: Bridgetown Throwdown (City of Industry, CA)
10/15: Girls Gone Rx Richmond (Richmond, Canada)
10/21 - 10/23: Battledrome Championship (Milan, Italy)
10/22: 8th Annual Crossfit Pittsfield Fall Brawl (Pittsfield, MA)
10/22: Doomsday 2022 (Palm Springs, CA)
10/22: The Humble Games Fall Throwdown (Hanover, MD)
10/22: Goblin Gauntlet – CrossFit Sandy (Sandy, UT)
10/22: 8th annual fall brawl (Pittsfield, MA)
10/22: Festivals Games – CrossFit 906 Ishpeming, MI (Ishpeming, MI)
10/22 - 10/23: Rep It Out (Sheffield, England)
10/22: Clash at the Creek 2022 (Knoxville, TN)
10/22: Festivus Games – Teams @ Crossfit Clan (Parsippany, NJ)
10/22: Ironclad (League City, TX)
10/22: Festivus Games (Waukesha, WI)
10/22: Scream and Clean 2 (Danbury, CT)
10/22: SE TEX Masters Fall Classic 2022 (Cypress, TX)
10/22: Festivus Games Pairs – Same-Sex or Mixed-Sex (Savannah, GA)
10/22: Black and Brewed (Huntsville, AL)
10/22: Festivus Games – Pairs (Savannah, GA)
10/22: Dreamland Games 3 (same sex pairs) (Portsmouth, OH)
10/22: 2022 Arsenal Throwdown (Pittsburgh, PA)
10/29 - 10/30: Chi-Town Throwdown (Elmhurst, IL)
10/29 - 10/30: The Vanguard (Lakeland, FL)
10/29: Heartland Games (Kearney, NE)
10/29 - 10/30: Mayhem & Massacre @ CrossFit Black Hive West (Jacksonville, FL)
10/30 - 11/20: CHLKDUP Box League – Nashville (Nashville, TN)
11/1 - 11/21: MFLH X FFTF Partner Series Online Qualifier (New York, NY)
11/5 - 11/6: Reignited Games (Wilmington, NC)
11/5: Fall’s Fittest Partner Throwdown (Amherst, OH)
11/5: Best of the Wurst (New Braunfels, TX)
11/12: Girls Gone Rx Salt Lake City (West Salt Lake, UT)
11/12: Girls Gone Rx Mesa (Mesa, AZ)
11/12: CrossFit Exodus Throwdown (Bridgeport, TX)
11/19: Babes & Beasts TURF Games 2022 (Port Saint Lucie, FL)
11/19: Cactus Classic 2022 (Phoenix, AZ)

See all upcoming events

Your Coffee is ready.