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

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Bobby Menbari published the post Photo Shoot Friday: 10 Not So Typical Images from the LaLanne Summer Throwdown 2014 on Tabata Times
Although some time has passed since the annual LaLanne Fitness Summer Throwdown 2014, the images I...
hashtagmiguel published the post Rx; the obsession behind the prescription. on
You have probably read a handful of articles about what is Rx, or doing a workout as prescribed...
truebarbellion published the post Issues With My CrossFit Box on
Arrived at box for 5:30pm class. Noticed it was a bit cold. Wished I'd brought a...
CrossFit Dilworth shared a link on Facebook

http://crossfit-dilworth.com/friday-wod-10-31-14/

CrossFit Dilworth posted an article
CrossFit Eternal posted an article
CrossFit 704 shared an image on Facebook

Don't forget your costumes for class tomorrow, it wouldn't be CrossFit without a Halloween WOD! #crossfit #ImRonBurgundy?

CrossFit Local shared a link on Facebook

Two of our 'locally grown athletes' are locally famous!!! http://www.chapelhillmagazine.com/weddings/pilewski-%26-sayre/

CrossFit Eternal shared an image on Facebook

Great start to #rowvember

Jason Wilson published the post New Virus on
There is a virus going around that has ruined more lives than ebola and cancer combined. This thing...
CrossFit Local shared an image on Facebook

Getting ready for HalloWOD tomorrow! what to be? what to be? Don't forget we're WODding in costume tomorrow!!!

South Baltimore CrossFit shared an image on Facebook

5:30am class getting after this weeks league workout!

CrossFit BWI shared a link on Facebook

Knowledge Bomb Alert! 30 mins. of physical activity per day is shown to help combat the damage of sitting. As you're working today, remember to take quick walk/movement breaks- and check out this article.

CrossFit Eternal shared a link on Facebook

This is a MUST read for everyone. Especially if you're avoiding lifting anything more than 3lbs because your doctor told you. Unfortunately, due to many medical doctors, chiropractors, and physical therapists strength and conditioning knowledge, and liability concerns; many times you will be told because of some kind of pain that you should stop lifting weights, or exercise altogether.

CrossFit BWI shared an image on Facebook

This may or may not be a perfect prelude to the Halloween workout tomorrow. Post workout selfies are sweeping 12 Labours CrossFit and it's awesome!

CrossFit Harbor East posted on Facebook

Thursday, October 30, 2014 CrossFit Make Up a Missed WOD OR Part 1 - WOD: 15min EMOM Min 1 - 20 Wallballs (20/14) Min 2 - 15 Box Jumps (24/20) Min 3 - 12 KB Snatches (24/16) *score = total minutes completed scaled - 14/10, step ups, 16/12 competitor - 12'/10', 30/24, 32/24 Part 2 - Strength/ Skill: Squat Clean Ladder (135/95) EMOM increase 10# (total) until failure *score = max weight scaled - 95/65 competitor - 185/135 Competitor Part A - Squat. 50-55-60%. All by 3. 3 sets Part B1 - Pendlay row 4x3 Part B2 - L sit for 20sec x4 Part C - 10 rounds Row 300m 8 HSPUs

Seth Oberst DPT CSCS published the post Ask the Doc: Going Barefoot for Strength Training on
[pullquote align="right"]Ever wonder why martial artists, dancers, and yogis go barefoot all the...
CrossFit Silver Spring posted an article
CrossFit Revamped posted on Facebook

Exiting stuff at the box today! Not only were there TONS of PR's, there were tons without sacrificing technique. It feels good to see all the hard work paying off. If you didn't PR, don't beat yourself up about it. It could just be a bad day or maybe it's something that we need to fix or work on. If you feel bummed, just come chat with me, I haven't PR'd anything in like a year : ) *Reminder that the hoodie sign in sheet will be at the gym tomorrow. Tomorrow's WOD Gymnastics Day Warm-up: - Work on Kipping - MU drills on low rings and high rings - Banded MU practice for scaled (ring and Bar) - HSPU practice WOD For time: 2 Legless Rope Climbs 10 Bar MU's 20 Strict HSPU's 30 Unbroken KB Swings (70/53) C-RX (53/35) S 20 Strict HSPU 10 Ring MU 2 Legless Rope Climbs

CrossFit WhiteMarsh shared a link on Facebook

Thursday WOD

CrossFit MPH shared an image on Facebook

LOOK WHO DROPPED BY THIS EVENING!

CrossFit WhiteMarsh posted an article
CrossFit MPH shared a link on Facebook

Host the perfect #paleo-friendly Halloween party with these delicious recipes! http://ow.ly/DlQze

Arenal Fitness shared a link on Facebook

Arenal Fitness posted an article
Arenal Fitness shared a link on Facebook

Arenal Fitness posted an article
Arenal Fitness posted an article
luckytamm published the post 3 Things CrossFit Teaches You on
As a CrossFitter, over time it can be easy to overlook the nuances of what makes the CrossFit...
CrossFit MPH shared an image on Facebook

CrossFit MPH shared an image on Facebook

Ralph A. and the ladies of the 12p today!

Coppermine CrossFit posted on Facebook

Mobility Class is canceled for this evening. 6pm-7pm will be open gym...do a make-up WOD, work on strength or practice a skill. Regular WODs at 5pm & 7pm!

CrossFit Revamped shared a link on Facebook

Who's coming to Miami with Alea and I? They have multiple divisions guys! Brian Keane is in! Anyone else? How about our teens?

CrossFit WhiteMarsh shared a link on Facebook

Check this week's blog post in Coach's Corner by our oly coach, Aaron Adams....

CrossFit WhiteMarsh posted an article
CrossFit Revamped posted on Facebook

Just watched Ashley Russell Deadlift 345lb...no big deal

CrossFit Balance shared an image on Facebook

"KIP OR TREAT!" Join Michael Lorenzen this Saturday at 9am for work on your kip! Have an opportunity to break down your mechanics and focus on better efficiency whether applied to pull-ups, toes to bar, or muscle-ups. Perfecting your hollow body swing and doing this well is essential for efficiency. We all can use more work on better activating our hips in the swing! All levels welcome. This will be held in conjunction with the 9am class. Just a reminder we will only be holding a 9am class this Saturday due to the Scavenger Hunt. Everyone who is participating in the hunt....should aim to work with Michael beforehand if you able to "swing" it.

Diablo CrossFit shared a link on Facebook

This is a LONG read. But, if you claim intolerance to gluten, it is a MUST-READ.

Paradigm CrossFit shared an image on Facebook

We are proud to announce that we are now part of Sweat Angels, so each and every Facebook check-in at our location does something good like providing meals for kids or building schools. Get in shape, give back, be a Sweat Angel!

Jason Wilson published the post CrossFit Has the Most Passionate Haters on
  Every time I’m watching a video on YouTube I can’t help but scroll down to read...
LaLanne Fitness shared a link on Facebook

Post your list now! Who from our Community do you recognize on this list?? Which one are you?

CrossFit Milpitas shared an image on Facebook

Jigsaw throwdown going down this saturday. going to have some awesome CFM athletes out there this weekend so if you can get out there and support our CFM teams. Going to be a fun day. Who's going? What's your teams names?

CrossFit Praxis shared an image on Facebook

Don't let your eyes deceive you, there is only one Bobby Goodfellow.. Wear your #halloween costumes to #WOD on Friday! Best #costume will win a spooky surprise. #crossfit #spooky #teampraxis

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Congrats to Pat M. and Coach Tommy for completing the Marine Corps Marathon - Official Page on Sunday! Come check out our CrossFit Endurance program and let us help you prep for your next race! #crossfit #running #teampraxis #allthegainz #allthemiles

CrossFit Iron Mary's posted on Facebook

I would like to take a minute to brag about the 6 am class and all athletes participating in the Luring Challenge. 2 benchmark workouts in 3 days and EVERYONE hit a PR. Nice job guys and gals. 1 more to go.....

adrummonds published the post Low Carb Bacon-Egg-Cheese Protein Waffle Sandwich! on
Just when you thought it couldn't get any better we have a protein waffle bacon egg and cheese...
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Mid Week http://buff.ly/1tgGnSu

CrossFit Endurance posted an article
CrossFit Silicon Valley shared a link on Facebook

Woot Woot Wednesday! - Coach Michaela knows how to have fun. Learning a swinging L-sit rope climb does not have to be all up tight unless we are talking about your core! Hey it's Wednesday! It is time to update you on the coming events this weekend! Friday is Costumed WODs and The Alameda Trunk or Treat starting at 3PM. Saturday is the CrossFit San Jose "FrankenWOD Throwdown". Also this Saturday Nov. 1, starting from 6PM to 2AM, Accendo Real Estate will host a costume ... http://ow.ly/2PPHw0

CrossFit Silicon Valley shared a link on Facebook

http://crossfitsv.com/wod/2014/10/28/wed

liftlaugheatrepeat published the post Beef and Bacon Chunky Pumpkin Chili on Nutrition WOD
Ok guys, I am not going to waste your time with a lot of jabber on this. I just have to come out...
CrossFit Invictus shared a link on Facebook

Attention Invictus Firefighters! Register today for the 2015 Firefighter Throwdown (Jan 27th - 28th) at the San Diego Convention Center. Registration is open until November 15th so don't delay!

LaLanne Fitness posted on Facebook

10.29.14 Yurp!!! It must be done. WOD 2014 CrossFit Games - Triple 3 For time: Row, 3000 m 300 Double Unders Run, 3 mi Everyone will spend 15 minutes max at 3 separate stations. Best time for this WOD at the Games was Rob Forte in 33:03. Good luck!!!

CrossFit Future shared a link on Facebook

“ARCHIE” http://wp.me/s2RAeU-archie

CrossFit Future posted an article
CrossFit Elysium posted on Facebook

10/29/14 WOD- Don't forget about the Halloween Party on 11/1, from 8pm-2am! BYOB and food, but we'll have some beverages and finger food to share! Warmup: CF x 1, burgener for clean strength: clean and jerk, work up to 2 singles at 90% and 2 singles at 95% metcon: AMRAP 6 min- squat clean thruster, 135/95lb

Diablo CrossFit shared an image on Facebook

CrossFit REALLY is for everyone. Let us show you why http://diablocrossfit.com/about-us/programs/

CrossFit Mission Gorge shared a link on Facebook

Nice job on those Bar Muscle Ups today! Tomorrow: Strict Press for strength, and some running interrupted by a barbell complex for conditioning. Be sure to check our WOD page for upcoming events!

CrossFit Balance shared an image on Facebook

Efficiency tips for tomorrow's workout: Double-unders- Think of this as staying organized. You want to stay connected through your core as in holding enough tension for a rep with as little movement as possible. This means head straight, tight core, legs straight. Arms are by your sides- minimal rotation with elbows/shoulders- all in the wrists, which should be relaxed! Push-ups- The number one thing I see as you are all doing push-ups and getting tired, is the flaring of the elbows. We want to maintain the standard of "elbows in" and "arms internally rotated." Why? This is a more effective pushing position and if you find it more challenging and think it's easier to switch to your elbows out, it's probably because you are compensating with your shoulders and losing that shoulder retraction. Having your elbows in translates to other movements such as the bench press, handstand push-up, and any shoulder to overhead. Soooooooo...as Dan John would say, "execute the simple things extraordinarily well." When you are doing your push-ups back off as opposed to continuing with poor form and break up your sets! Be consistent and hold this as your standard. This also goes for maintaining tension in your core and from the bottom position out of your push-up! If you are seeking gains in strength, this push-up position regarding elbow positioning is very important. Be patient.