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Week two of Semifinals starts today, find out how to watch all the action

Morning Chalk Up

May 25   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • This newsletter is packed with week two Semifinal resources
  • Learn about Paint the Pro Pink, a fundraiser honoring CrossFit coach and athlete Hannah Clarke
  • Going to Pasadena this weekend? Check out our guide for spectators
  • Get ready for Copa Sur with our event preview
  • Plus, how to watch North America West and Copa Sur
QUOTE OF THE DAY + Send us a Quote

“Champions keep playing until they get it right.” - Billie Jean King

  Paint the Pro Pink: In Memory of Domestic Violence Victim and CrossFit Coach and Athlete Hannah Clarke  

Paint the Pro Pink: In Memory of Domestic Violence Victim and CrossFit Coach and Athlete Hannah Clarke

Four months after hitting the competition floor for the first time at the Torian Pro in 2019, Hannah Clarke, a CrossFit athlete, coach and affiliate owner, and her three children lost their lives in an act of domestic violence.

It’s been over three years since their tragic death, but Hannah’s memory lives on, largely thanks to Hannah’s parents, Lloyd and Sue Clarke.  

  • “We know we would have been forgiven if we went to ground following the incident, but we knew we had to do something to prevent this from happening to another family, ” shared the Clarkes.
  • “So, in Hannah and the kids’ names, we started the Small Steps 4 Hannah Foundation,”  explains the Clarkes.

“She (Hannah) was well-loved within the Brisbane arm of the (CrossFit) community (and) their ongoing support for the Foundation and Domestic and Family Violence (DFV) initiatives has been remarkable,” reflect the Clarkes.

  • In memory of Hannah and her kids, Dave Kramer, her former teammate and a Small Steps 4 Hannah Ambassador, created a WOD named HANN, which was also adapted into a workout performed by athletes at the Torian Pro in 2021.
  • In the same year, athletes, volunteers and spectators were also encouraged to wear pink in honor of Hannah, Aaliyah, Laianah and Trey on one of the three days of the Torian Pro.
  • Now in 2023, the Paint the Pro Pink initiative has become embedded within the Torian Pro competition, and is scheduled to take place on day 2 of the Torian Pro on May 27th, 2023.
  • “Paint the Pro Pink is a great initiative coming from the (CrossFit) community that is making significant strides towards breaking the silence that often clouds domestic violence by cultivating that safe space for people to confide in and support one another,” explains the Clarkes.

Other CrossFit-focused initiatives to commemorate the death of Hannah and her children and bring awareness to domestic violence include the 19 Days of Handstands campaign, which is also run by the Small Steps 4 Hannah Foundation.

Later this month, the podcast Hannah’s Story will be released as a 6-episode series. Whilst Hannah’s Story is a difficult story to hear, Lloyd and Sue Clarke believe that it’s an important story to share in the hope that it will save lives in the future, as they explain:

  • “We want everyone to be able to spot the red flags in their partners, friends and even themselves, and we want everyone to speak up when they see those red flags.”
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The MOVE+ Pro: Helping Emily Rolfe Stay Injury-Free

The MOVE+ Pro: Helping Emily Rolfe Stay Injury-Free

Emily Rolfe is ready to rock at the North America West Semifinal to punch her ticket back to Madison! Emily is known not only for being a 4x CrossFit Games athlete, but also for her resiliency. After experiencing season ending injuries, Emily has come back stronger than ever.

Her secret? The MOVE+ Pro. She uses the portable red light therapy device to recover, avoid injury and prep her body to get after it again on her next workout.

If you are recovering from an injury or experiencing nags or pains, try the MOVE+ Pro for yourself to see what all the fuss is about. Try it risk free for 30 days!


Programming note: Both the Oceania and North American West Semifinals begin today. Check out our “How to Watch” sections for full event descriptions and time zones converted to your local time.

Eighth place finisher at the North America East Semifinal, and multiple time Games qualifier, Fee Saghafi shared some thoughts heading into last weekend’s competition.

🚨🚨🚨 Flash Sale!: We are doing a bit of spring cleaning at the Morning Chalk Up, and right now all apparel and patches are on sale. While supplies last.

🤝 Last week CrossFit announced a unique partnership with Spartan Race and Tough Mudder.

Announcement: Two days ago, CrossFit Games veteran and the 2020 third fittest woman on earth, Kari Pearce, announced via Instagram that she had stepped away from the company she founded “PowerAbs.” We wish her the best of luck in prioritizing her physical and mental health.

  The Semifinal Spectator Experience: A Guide to the North America West  

The Semifinal Spectator Experience: A Guide to the North America West

It’s week two of Semifinals, and Pasadena, CA, will be hosting the North America West Semifinal. May 25-28, athletes will be competing at the Pasadena Convention Center, and if you are making the trip, here is your guide!

Once again, a reminder that this season at the North America East, North America West, and Europe Semifinals, spectators will also have the opportunity to participate in a variation of tests similar to those the athletes will take part in on the actual venue competition floor. All you need to do is register online and pay a small fee and then every day the CrossFit Seminar Staff will lead you through a workout similar to that of the Semifinals.

Continue Reading...
  2023 CrossFit Semifinal Preview: Copa Sur  

2023 CrossFit Semifinal Preview: Copa Sur

Week two of Semifinals is here and soon we get to see South America’s top athletes competing for a chance to punch their tickets to Madison.

Remind me: South America only had 1 qualifying spot for the CrossFit Games in the old Regional era. With the new Strength of Field equation implemented this year, 2 men, 2 women, and 2 teams will get a ticket to compete at the higher level.

Copa Sur will be holding this year’s Semifinal at the Arena Carioca in Rio de Janeiro, Brazil. A live broadcast will be available here.

Let’s take a look at some notable athletes from the Latin American community competing this week:

Continue Reading...
  How to Watch: The 2023 North America West Semifinal and Schedule of Events  

How to Watch: The 2023 North America West Semifinal and Schedule of Events

The 2023 CrossFit Games Semifinals continue this week and in North America that means the West, the second of two Semifinal events on the continent. The four-day competition will be held at the Pasadena Convention Center in Pasadena, CA and the top 10 women, 9 men and 10 team finishers will advance to the CrossFit Games later this summer.

Live broadcast: A live broadcast of the event will be hosted on the CrossFit Games YouTube channel and the CrossFit Games homepage.

  • Thursday: Day 1 Live Broadcast
  • Friday: Day 2 Broadcast
  • Saturday: Day 3 Broadcast
  • Sunday: Day 4 Broadcast
Continue Reading...
  How to Watch: The 2023 South America Semifinal and Schedule of Events  

How to Watch: The 2023 South America Semifinal and Schedule of Events

The 2023 CrossFit Games Semifinals roll on this week and in South America, that means Copa Sur, the only event at this stage taking place on the continent. The three-day competition will be held at the Arena Carioca | Parque Olimpico in Rio de Janiero, Brazil and the top 2 women, 2 men and 2 team finishers will advance to the CrossFit Games later this summer.

Live broadcast: A live broadcast of the event will be hosted on the CrossFit Copa Sur YouTube channel.

Continue Reading...
  How to Watch: The 2023 South America Semifinal and Schedule of Events  

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Stacking Ab Mats to Learn Strict Handstand Push-Ups

Have you ever stacked up enough ab mats for your strict HSPUs that your elbow barely bends? We’re all guilty. Use this exercise instead to help you get closer to that strict HSPU.




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Good Plank Form vs. Bad Plank Form

If you’re a visual learner, use this image as an example for proper plank form… and not so proper plank form.



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Why Do Athletes Get Cramps?

You’re 400 meters into an 800 meter run, when you suddenly start to feel that familiar ache in the side of your stomach. CRAMPING. Wondering why you are suddenly in pain? Wod Science looked into it.


Share Your CrossFit Story


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

  • 🍼 Congratulations Jason Ackerman and Rozlyn Glanfield on the birth of their baby boy.
  • Casey Campbell of CrossFit Invictus Seattle completes the affiliate’s annual Run For Hope with one child on her back and one in a stroller. #supermom
  • Congratulations to Lauren Kalil on the hang snatch PR.
  • Khan Porter is spending his time away from competition rehabbing his body back to full health—one step at a time.
  • 😱 Alexa McAuliffe from CrossFit TILT in Waltham, MA took on the 24 Heroes “Feats of Strength” Fundraiser Challenge by completing a max unbroken set of 252 thrusters with an empty barbell.
  • Team CrossFit Franco’s Misfits are looking forward to Semifinals; for team member Alexis Johnson, this season will be her last. North America West Teams kick off today at 1pm PT/4pm ET.

CrossFit St. Croix (C1 Athletics) in St. Croix, WI honored the life of Deputy Kaitie Leising with a Hero WOD this past weekend after she was killed in the line of duty on May 6, 2023. Leising is survived by her wife Courtney, and son Syler.

  • “Kaitie 8835”
    For Time
    88 Double-unders
    35 Pull-ups
    88 Double-unders
    35 KB Swings (70/53lb or 32/24kg)
    88 Double-unders
    35 Burpees
    88 Double-unders
    35 Handstand Push-ups
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

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