Month: November 2015

MF 815

CrossFit ABF – CrossFit Warm-up (No Measure) a. 10 GHD sit ups b. 3 Rounds 10 weighted GHD sit ups 15 Russian power KB swings 10 box jump overs Weightlifting Power Clean (5×5 @ 70%) Metcon Metcon (Time) 4 Rounds 15 pull ups 15 sit ups 30/24 cal row Scaled strict ring rows

MF 813

CrossFit ABF – CrossFit Warm-up (No Measure) a. Hip Extensions 1×15 then 3×15 hugging 45/25lbs plate b. 3 rounds 10 Empty bar high hang squat cleans 5 Kipping HSPU w/3 second hold at the top of each repe warm-up Strength Back Squat (5 RM) Metcon Metcon (Time) Repeat the following three times: 10 OHS 115/65lbs …

MF 813 Read More »

MF 812

CrossFit ABF – CrossFit Warm-up (No Measure) a. 3 Rounds 50ft HS walk AFAP rest as needed between rounds b. 3 Rounds 75 DU 10 strict ring dips Weightlifting Push Jerk (5×5 @ 70% – Touch and go) Metcon Metcon (Time) 15-12-9 SDLHP 105/65lbs ring dips rest 2 minutes 15-12-9 SDLHP 105/65lbs ring dips rest …

MF 812 Read More »

MF 810

CrossFit ABF – CrossFit Warm-up (No Measure) a. GHD sit-ups 1×15 then 3×15 w/medball b. 3 Rounds 15 Russian power KB swings 70/53lbs 10 Assault bike cal Weightlifting Power Snatch (5×5 @ 70% – Drop and reset each rep) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 minutes 8 Squat cleans 135/95lbs 10 Assault …

MF 810 Read More »

MF 811

CrossFit ABF – CrossFit Warm-up (No Measure) 3 Rounds 10 Empty bar high hand squat snatch Run 200m Weightlifting MF Clean Complex (5×2) Power clean, push jerk, front squat, hang squat clean, split jerk x2. Drop and reset after each set. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 min 15 Shoulder to OH …

MF 811 Read More »

MF 808

CrossFit ABF – CrossFit Warm-up (No Measure) a. 15 GHD Sit Ups b. 3 Rounds 21 Wallballs 7 burpess to a 6″ target Strength Back Squat (5RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 min Run 200m 30 plate jump overs 24″/20″ 30 push ups Scaled Reduce plate height knee or banded push …

MF 808 Read More »

Tabata Thursday!

CrossFit ABF – CrossFit Warm-up (No Measure) a. GHD sit ups 1×10, then 3×10 w/medball b. 3 Rounds 10 Russian power swings 70/53lbs 10 barbell jump overs Weightlifting Squat Snatch (3×5 Build to Heavy) Metcon Metcon (AMRAP – Reps) Tabata – Alternate between movements: Squat Snatch @ 80% of heavy 5 Assault bike calories

MF 807

CrossFit ABF – CrossFit Warm-up (No Measure) a. 1×15 Hip extensions then 3×12 hugging 45/25lb plate b. 3 Rounds 10 Good mornings 95/65lbs 10 Alternating handstand shoulder taps Weightlifting Push Jerk (5×5 @ 65%) Metcon Metcon (Time) 27-21-15-9 Deadlift 205/135 Bar facing burpees Rx+ 225/155 Scaled 185/115

MF 806

CrossFit ABF – CrossFit Warm-up MisFit Shoulder Prep Circuit (No Measure) 10 band pull aparts 10 handstand should activates 10 shoulder rotates 10 lateral shoulder raises 30′ handstand walk (No Measure) b. 3 Rounds 10 Empty bar high hang squat snatch Run 200m Weightlifting MisFit Snatch Complex (5×2 @ 80%-90% of 1RM) Squat snatch – …

MF 806 Read More »

MF 805

CrossFit ABF – CrossFit Warm-up (No Measure) a. 3×10 Reverse Hyper b. 3 Rounds 20 Assault bike calories or 10 rower cal. 10 light thrusters Weightlifting Power Clean (5×5 @ 65%) drop and reset each rep Metcon Metcon (Time) 60 SDHP 45/35lbs 45 Sit ups 30 OHS 115/75lbs 15 T2B Rx+ 60 SDHP 45/35lbs 45 …

MF 805 Read More »

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

AMY BELL

COACH

Amy Bell has always been into sports and fitness all her life, starting soccer at a very young age, playing competitively through high school. Once she started college, being an athlete and staying fit wasn’t really important to her at the time but quickly realized she needed to do something to get her fitness back in check. Her sister participated in CrossFit for over a year before she finally talked Amy into trying it. Once Amy did, she was hooked. She started CrossFit in Georgia as she finished her bachelor’s degree and then moved to Florida. Shortly after her move to Clearwater, planning on testing different gyms in the area, she bought a Groupon for ABF as her first one and stayed, never trying anywhere else.

Amy enjoys the community, the programming and the overall atmosphere of ABF. She been with ABF for four years now, making huge improvements to her fitness and dialing in on her nutrition. CrossFit has become a passion and a lifestyle for Amy. Working in the medical field, she realized how important fitness and nutrition are and if more people could make this kind of lifestyle change, even just a small change, there could be less people with illnesses and more living healthier lives. CrossFit has also given Amy the competitiveness she’s always loved playing sports, competing against other athletes at ABF as well as competing in local competitions and the CrossFit Open.

She has been a large part of how we’ve kept the gym clean the last three years. She has been planning to coach for some time now and finally completed her CrossFit Trainer O-L1 course in September 2021 to become an official coach at ABF. She is excited to be able to share her passion with others, to encourage and help fellow athletes reach their fitness goals.

CERTIFICATIONS

CrossFit Level 1 Certification

BRANDI

COACH

Brandi fell in love with all things barbell after watching the CrossFit games in 2012. She hadn’t been into sports or fitness in her younger years, but had been looking for ways to improve her strength and conditioning between a desk job and being a mom. After failing to make much headway in a standard globo-gym, she bought a Groupon for a local CrossFit box and immediately realized there was no turning back. The supportive community and infinite scalability of CrossFit has kept her engaged and coming back for more. Years later, Brandi continues to grow into a well-rounded athlete.

Her passion and dedication has lead fellow athletes to look to her for guidance on their lifts, so when Brandi was offered the chance to coach she jumped at it. Brandi earned her ABF L1.5 in 2020 and runs our foundations program. If you’re new to CrossFit, she will likely be your first coach.

CERTIFICATIONS

CrossFit Level 1 Certification

ANDREA

COACH

Fitness has always been a piece of her life, but things didn’t change until she found a Groupon for CrossFit ABF. Andrea gave ABF a chance after years of attending a regular gym that left her wanting more out of fitness. This was the best choice she made as it combines her love of being social with new and old friends and a newfound love of lifting weights and pushing herself to the limits. CrossFit ABF has shown her what a FitFam really means as she looks forward to working out with them every week.

Andrea is an inspiring mother to her daughter Layla and her giant fur babies, Storm and Thunder. You can catch Andrea killing a workout, rollerblading down the causeway, or enjoying a night out line dancing (yes, she loves her country music!). She enjoys the adventures of life and encourages others to strive towards their goals. Andrea continues to take her skills to the next level and wants to be there to help you do the same.

CERTIFICATIONS

CrossFit Level 1 Certification

AMBER KRUMN

COACH

Amber Krumn, lovingly referred to as “Krumncake,” joined CrossFit ABF (and the overall discipline of CrossFit) in 2017 after she grew tired and bored of the “typical” gym atmosphere. Different from anything she’d done before, she grew to enjoy CrossFit due to its varied workout types. Every day’s workout finally became exciting! An avid runner, Krumncake also fell in love with the sporting aspect of CrossFit. Recently, she’s become more interested in the nutritional aspects of functional fitness and you’ll often find her trying to improve the sport’s various skills, which, in turn, make the sport all the more challenging.

 

CERTIFICATIONS

CrossFit Level 1 Trainer

RYAN MCELHANEY

COACH

Ryan McElhaney is a CrossFit Level II Trainer, USAW Level II Coach, CrossFit Gymnastics, and CrossFit Movement and Mobility Certified. He has been an athlete for as long as he can remember. His father built box jumps and agility courses in the backyard rather, than sending him to summer camps. He’s participated in soccer, track & field, cycling, golf, basketball, paddle boarding, 5Ks, 10Ks, half marathons, and extreme napping.

In February of 2012, he realized that he needed more than what the standard Globo-Gym could offer, so he finally took the advice of a good friend and gave CrossFit a try. He was hooked somewhere between 3-2-1 Go! and the gut-wrenching feeling of never having conquered a workout like this before. Continuously-varied challenging workouts, strong community support, constant improvement, and a proper diet are what fueled his passion to coach and inspire others to share in his success. Two years later he completed the CrossFit Level I Trainer course followed by CrossFit Movement & Mobility.

“I love to coach, it’s the highlight of my day when one of my athletes becomes proficient in a lift or movement and I’m extremely passionate about helping others improve their fitness. I’m also a big fan of any career that promotes flip flops and t-shirts as the standard work uniform… coaching!”

Ryan is married to Linda and they have an adorable puppy named Bella.

CERTIFICATIONS

CrossFit Level II Trainer

HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING!
Class Sizes Are Limited.

If you would like to reserve a spot... Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$20 Per Class

OUR Information:

Location:

18538 US Hwy 19 N Clearwater FL 33764

OUR PRICING IS SIMPLE

We Want To Offer You
The PERFECT Membership For YouR NEEDS.

Simply fill out the form below
& one of our amazing coaches
will send you our current
membership information.