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“GUNG HO” http://wp.me/p2RAeU-1UW

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General Information

NameCrossFit Future
OwnerMark Dankow
Websitewww.crossfitfuture.com
Phone614-329-4951
Emailxfitfuture@gmail.com
Address6788 Kilowatt Circle
Blacklick, OH 43004

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DogTown CrossFit shared an image on Facebook

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CrossFit Intrepid shared a link on Facebook

Good luck to Mike C today as he competes in the Masters Showdown! If you are free, head down to CrossFit 714 in Orange to cheer him on! http://www.intrepidathletics.net/masters-showdown/

Paradiso CrossFit posted an article
Trojan CrossFit shared a link on Facebook

Burpee EMOM? oooof.

CrossFit Madre posted on Facebook

"Thrusters and burpees in the same WOD? I'm out of here!!" said no Madre crossfitter ever #beastmode

Trojan CrossFit posted an article
CrossFit North Pasadena posted an article
Paradiso CrossFit posted an article
CrossFit Merge posted an article
District 7 CrossFit shared an image on Facebook

These kids are loving the Youth S.P.A.R. class. Don't let yours miss out on all the fun. Mondays, Tuesdays, and Wednesdays at 4pm D7 provides a safe and fun workout to get your children active. We can't wait to see some new faces!

CrossFit Grudge posted an article
CrossFit Redondo shared an image on Facebook

Joe, Ryan, Steph and Stacey will be representing CFR at the Battle of the Boxes tomorrow in Ventura!

District 7 CrossFit shared an image on Facebook

Everyone needs to change up their workout every now and then. What better way to do it than hitting up our S.P.A.R. class Saturday morning at 8am? Speed. Power. Agility. Reaction.

CrossFit Hollywood posted on Facebook

Saturday, Nov. 15th WOD: TEAM WOD for time: 1) "Grace" 30 PC&J 135/95 2) "Helen" 3 rounds of 400 m run, 21 KBS 24kg/16kg, 12 pull ups 3) "Annie" 50-40-30-20-10 DUs and sit ups

District 7 CrossFit shared an image on Facebook

Having a friend to workout with can get you through some difficult times. Bring in a friend on Saturday at 9am and you'll see. You will not only challenge them but you will also challenge yourself.

CrossFit Sunset posted on Facebook

The first WORKOUT for the 2014 CROSSFIT SUNSET IN-HOUSE THROWDOWN is... "Feelin Chipper" Time Cap:TBA RX Division 50 Double Unders 40 Front Squats (M:52kg/ W:36kg) 30 KBS (M:24kg/ W:16kg) 20 Shoulder to Overhead (M:52kg/ W:36kg) 10 Toes to Bar 50 Double Unders SCALED/FUN Division 100 Single Jump Ropes 40 Front Squats (M:38kg/ W:27kg) 30 KBS (M: 16kg/ W: 12kg) 20 Shoulder to Overhead (M:38kg/ W:27kg) 25 Abmat Situps 100 Singles *Shoulder to Overhead consists of Strict Press, Push Press, Push Jerk, and Split Jerk. NO behind the neck lifts allowed. We will be programming this WOD for class on Monday so for everyone competing I would encourage you to try and make it to get a practice round in.

District 7 CrossFit shared an image on Facebook

Having a friend to workout with can get you through some difficult times. Bring in a friend on Saturday at 9am and you'll see. You will not only challenge them but you will also challenge yourself.

Vault CrossFit shared an image on Facebook

#FBF to last week's Friday Night Lights for #EverydayWarrior #BattleSeries WOD 1! Tackling WOD 2 tonight!

District 7 CrossFit shared an image on Facebook

Need help brushing up on your lifts? Hit up the Lifting Club class tonight at 6pm.

District 7 CrossFit shared an image on Facebook

These kids are loving the Youth S.P.A.R. class. Don't let yours miss out on all the fun. Mondays, Tuesdays, and Wednesdays at 4pm D7 provides a safe and fun workout to get your children active. We can't wait to see some new faces!

CrossFit 323 shared a link on Facebook

FRONT SQUAT: 5 @ 75% – 3 @ 85% – 1 + @95% then Four Rounds for Time of: 10 Pull-ups 20 Bulgarian Squats 10 Ball SlamsFiled under: lifting, WODs Tagged: ball-slams, Bulgarian squats, front squats, pull-ups

District 7 CrossFit shared an image on Facebook

Everyone needs to change up their workout every now and then. What better way to do it than hitting up our S.P.A.R. class Saturday morning at 8am? Speed. Power. Agility. Reaction.

CrossFit Sunset shared an image on Facebook

#burpees

District 7 CrossFit shared an image on Facebook

Come on in for D7's Kettlebell Bootcamp Mondays, Wednesdays, and Fridays at 9:00am as well as Tuesdays and Thursdays at 5:30am. You'll see why the popularity behind one of the oldest most versatile pieces of exercise equipment is not slowing down any time soon.

CrossFit Merge shared a link on Facebook

No Taylor Swift video...yet.

CrossFit Merge shared an image on Facebook

Ivan Boikov published the post How To Get In The Best Shape Of Your Life With Deck Of Cards on Tabata Times
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CrossFit 818 shared a link on Facebook

Vault CrossFit shared an image on Facebook

#Rongrid (@pinkibone @ronaldjustin1) takes on #EverydayWarrior #BattleSeries WOD #2! #NoOneFightsAlone We'll miss these two at Friday Night Lights tomorrow, but they made time to get the WOD done before they take off for Vegas! #Priorities

CrossFit Carpinteria posted on Facebook

Wod for Friday 11/14/14 1. Warm Up (3 rds: 30 sec DUs, 5 pause squats, 5 iron crosses each leg, 5 pass throughs). Then: 1 Rd barbell 2. Skill: OH Squat 3. Strength: Work up to a 10 rep max OHS 4. WOD 1- 12 Min Amrap Of: -4 DB/KB Thrusters (35,20) -4 T2B -4 Ring Dips *Increase reps by 2 each round

CrossFit Carpinteria posted on Facebook

Hi All I want to apologize for not being very active or demonstrative during classes over the last month. I have been dealing with an injury that I have been trying to power through but it just wasn't getting better. I started having a bit more pain over the last few days and finally went in for a "check". I found out this evening that I have a hernia. Ill be seeing a surgeon as soon as I can to schedule the surgery (if needed). I'll still be teaching classes and doing modified WODs but now you know if I have some trouble doing some movement demos. Thanks, have a great Friday if I don't see you tomorrow Kevin

CrossFit 323 posted an article
Vault CrossFit shared a link on Facebook

Friday, November 14 SKILL Death by Toes to Bar *Perform 2 T2B the first minute and increase by 2 every minute. 2, 4, 6, 8, etc. WOD 12:00 AMRAP 30 Double Unders 15 Wall Balls (20/14) 10 Deadlift (185/135) - http://www.vaultcrossfit.com/2014/11/friday-november-14/

Vault CrossFit posted an article
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CrossFit Carpinteria posted on Facebook

Sorry for the late notice but I need to cancel the 6:30am class tomorrow, Friday 11/14. Have a good evening! Kevin

Vault CrossFit shared an image on Facebook

WOD 4 rounds for time 25 pull-ups 400 meter run #motivation#strength#community

CrossFit Central posted an article
CrossFit Dallas posted on Facebook

Friday Elements (all gyms) A1. Press: 6 reps; rest 60 seconds A2. Single Arm Bent Over DB Row: 12 reps/arm; rest 120 seconds x 5 sets B1. Front Leaning Rest: AMRAP x 3 sets; rest 90 seconds B2. Passive Bar Hang: AMRAP x 3 sets; rest 90 seconds Performance (fondren) a. hang power clean: build to a heavy triple in 15 minutes b. strict press: 3-5 reps every 2 minutes x 6 sets; each set tough, start heavy and maintain c. tabata front squat x 10 intervals - 30/15kg; cannot set bar down throughout Performance (Henderson) 5 min AMRAP: 20 m bear crawl 20 air squats rest 2:30 5 min AMRAP: 7 strict pull ups/ring rows 10 alt. DB snatch from ground rest 2:30 5 min AMRAP 10 push ups street and back run Performance (vickery) Skill Development: Double unders "Annie" 50-40-30-20-10 Double unders Abmat situps + 50 Burpee over box for time

paleobutter published the post Not So Basic Burger on
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CrossFit Cedar Park shared an image on Facebook
CrossFit Counter Culture shared an image on Facebook

Coach Taylor updated the community board, so come check out all the new updates! There is a lot going on in December #crossfitcounterculture

adrummonds published the post Pumpkin Cake Batter Pancakes (Seasonal Delights) on
Yum!! Pumpkin and Pancakes! Perfect combination for the season! :) Recipe from instagram...
CrossFit 138 posted on Facebook

CPR class details: When: Saturday, 11/15 Time: 12:00pm - 3:00pm Cost: $45.00 (Cash or check accepted, no cards) Open to everyone!!

CrossFit Trident Athletics shared an image on Facebook

Here are just a few highlights from the 2014 Trident Open courtesy of Jorge Huerta Photography www.jorgehuertaphotography.com

CrossFit Carpinteria shared an image on Facebook

Good Morning Curtis Ps

CrossFit Carpinteria posted on Facebook

Adv WOD For 11/13/14 Recovery Day

Rainier CrossFit shared an image on Facebook

Karla clearly misses us :)

CrossFit Cedar Park shared a link on Facebook

The 6th Annual HOLLY JOLLY TEAM CHALLENGE still has some space. Don't wait to get registered because the price increases each week. What is Holly Jolly? Teams of 4 (you can put them together or we can plug you into a team) will eat paleo and workout to earn points and stay on track during the Holiday Season. There are built in cheat meals, cheat days, take-home workouts, on-line food journal, team workouts, hot-wods for extra points, nutrition seminar and LOTS OF FUN!!! What is the point? To stay on track and accountable to each other during the holidays. Get lean while others pack on the pounds. What if I'm traveling? Its the Holiday Season! We expect that many of you will be traveling to visit family and friends or go on vacation. That is why the journal is on-line and we have a list of workouts that you can do while traveling. I've never eaten paleo - what do I do? Fortunately, for you, we have a prepared packet and nutrition seminar that explains paleo. These days eating paleo is easier than ever. If you want to make a paleo meal - just google "paleo enchiladas" and about 14 recipes will pop up. Plus our coaches understand paleo very well and they will be making notes on your journal to help you with ideas, recipes and more to keep you on track. What about supplements and meal replacements? We know many of you utilize meal replacement shakes, recovery shakes, KillCliff, Spark, etc. Just ask. We will answer these questions on a case by case basis. But if we've referred you to these products, then they will be okay on this challenge. What if I cheat? It happens, write it down and then get back on track. I don't have a team That is okay. We have a lot of teams that only have 3 people. Write your name on the board at the box or text your coach if you are at the clinic. Let them know you need teammates. We want you to succeed, so we want you on a team with people you know and trust. REGISTER - www.crossfitcp.zenplanner.com - under SIGN UP and EVENTS. Need help registering? Ask your coach.

CrossFit Central shared an image on Facebook

#TBT to the 2013 CrossFit Central 5K Fun Run and Food Drive! We are looking forward to spending Thanksgiving morning with our community this year. This will be open to all our CC community and their friends and family to join. Details coming soon! #Thanksgiving

OGER CrossFit shared a link on Facebook

OGERs!! Do you love Rowing?? The Concept 2 Holiday Challenge is 2 weeks away!! These challenges are fun and rewarding!! Go check out the details!! We will run a team if y'all are interested!!

OGER CrossFit shared an image on Facebook

OGERs! Results from Wednesday, 11.12.14

CrossFit Trident Athletics shared an image on Facebook

Matt and Lori taking Trident to the desert! Getting in a WOD on vacation! #naturalnovember #nodaysoff #travelwod #fitaway

CrossFit Cedar Park shared a link on Facebook

Wodapalooza - Beginner Competition still has some spots open! Don't miss out on the best run, Individual and Team Beginner Competition in our area! December 6 & 7th in Belton, TX Team Registration - http://www.wodrocket.com/index.php?option=com_ohanah&view=event&id=628 Individual Regisration - http://www.wodrocket.com/index.php?option=com_ohanah&view=event&id=627

CrossFit 138 shared an image on Facebook

#TBT - Before the striped wall, wall ball targets, squat racks, weights, etc. The beginning, when it was purple. Gloria, getting her pull up. :)

Rainier CrossFit shared a link on Facebook

Sweat like a turkey in a 350 degree oven.