CrossFit ABF – CrossFit Warm-up (No Measure) Weakness warm-up. Pick one of the following: 2k row 2mi ride 1mi run Weightlifting MF Front Squat Test (Post starting weight and max weight achieved. ) Every 30 seconds until failure: 1 front squat. Men start at 225lbs and increase 10lbs each interval, ladies 175lbs adding 5lbs. Metcon […]
CrossFit ABF – CrossFit Warm-up (No Measure) Slow 10 min AMRAP 20 Cal row or 30 cal ride 20 Empty bar OHS 10 Sit ups Weightlifting Power Snatch (7RM) The lines between strength and conditioning will be blurred. Metcon CrossFit Games Open 11.4 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 60 Bar-Facing Burpees 30
CrossFit ABF – CrossFit Warm-up (No Measure) 3 Rounds 10 box jumps 30/24″ Row 200m or ride .50 mi. Weightlifting Squat Clean (3RM Touch and go) Metcon Metcon (Time) 5 Rounds 10 Deadlift 225/135lbs 20 Box jumps 24/20″ 30 Wallballs 20/14lbs Rx+ Deadlift 315/205lbs Scaled Deadlift @ 75% of 1RM Step ups Wallballs 14/10lbs
CrossFit ABF – CrossFit Warm-up (No Measure) 3 Rounds 10 Dips 10 Calories Weightlifting Squat Clean (3×5 @ 70%-80% Drop and reset each rep) Metcon Metcon (Time) Run 800m 30 Power cleans 115/75lbs 25 pull ups Rx+ 135/95 Scaled 95/55lbs
CrossFit ABF – CrossFit Warm-up (No Measure) a. 15 GHD sit ups b. 3 Rounds 8 Empty bar OHS 8 Pull ups Weightlifting Back Squat (5RM) Metcon Metcon (Time) 3 Rounds 10 Power snatch 95/55lbs 10 OHS 95/55lbs 10 Sumo DLHP 95/55lbs 10 Bar facing burpees Rx+ 115/75lbs Scaled 65/45lbs
CrossFit ABF – CrossFit Warm-up (No Measure) a. 15 GHD sit ups b. AMRAP 10 min 10 WBS 20/14lbs 10 KBS 1.5 pood/1 pood Metcon Metcon (Time) 75 T2B 75 Sit ups Every time you break there is a 100m zercher yoke carry 135/95lbs Rx+ Bodyweight carry Scaled K2E or knee raises 95/65lbsPost weight and
CrossFit ABF – CrossFit Warm-up (No Measure) a. 30′ Handstand walk AFAP b. 3 Rounds 400m row or .5 mile ride 10 Horizontal ring rows Weightlifting Push Jerk (5×5 @ 75%-80%) Touch and go Metcon Metcon (AMRAP – Reps) 1 min max calorie row or ride rest 30 seconds 1 min max squat snatch 115/85lbs
CrossFit ABF – CrossFit Warm-up (No Measure) a. 10 GHD sit ups b. 3 Rounds 10 Hang power cleans 75/55lbs 10 Lateral bar burpees Weightlifting MisFit Snatch Complex (2 Reps E2MOM for 10 minutes) Squat snatch – OHS – Hang squat snatch – OHS for a double Metcon Metcon (Time) 80-60-40-20 Double unders 40-30-20-10 Air
CrossFit ABF – CrossFit Warm-up (No Measure) 3 Rounds 12 Barbell step-ups 6 Horizontal ring rows 6 K2E Strength Back Squat (5×5) Warm-up Metcon (Time) 6 Rounds 16 Pull-Ups 8 Push Jerks 135/65lbs Rx+ CTB pull-ups 165/110lbs Scaled Banded pull-ups or ring rows 115/45lbs
CrossFit ABF – CrossFit Metcon Metcon (Time) Teams of 2 One person holding one person working then switch. Hold: Front Rack 135/95lbs Work: 400m run Penalty: 1 burpee per second bar is on the ground Hold: Dead lift 185/135lbs Work: 40 ring dips Rest as needed Hold: Overhead 95/55lbs Work: 50 burpees Rest as needed
COACH
A transplant from Arkansas, Cara played every sport she could growing up. After a small stint as a personal trainer at a globo gym, she was introduced to CrossFit in 2017 through another personal trainer. Her very first week of CrossFit was the first week of the 2017 Open and she’s been hooked ever since. She obtained her level 1 certificate in 2020 and coached at a gym in Arkansas for two years before moving here last year. Cara got into coaching because she loves to help and encourage people to reach their goals, whatever they may be!wing two coaches to our coaches page.
CrossFit Level 1 Certification
COACH
Tony is a highly-regarded CrossFit coach, known for his unwavering commitment to promoting fitness and wellness. Over his 11-year tenure in the CrossFit community and a decade of coaching, he has refined his approach to training, expertly blending rigorous physical conditioning with mindful perseverance.
His personal journey into fitness was initiated in adolescence, kindled by a passion for soccer that he nurtured well into his adult years. His tenure in the military further honed his discipline and mental resilience, vital attributes he instills in his athletes today.
Tony’s portfolio of qualifications is expansive, covering a broad range of CrossFit certifications, including Level 1, Anatomy, Coaching the Aging Athlete, Dumbbells, Running, Programming, Lesson Planning, Scaling, Spot the Flaw, and Coaching the Aging Athlete. These credentials equip him to create individualized and comprehensive training plans, catering to the unique fitness objectives and needs of each athlete.
In addition to his expertise in physical training, Tony brings a deep understanding of nutrition and supplements into his coaching approach. This knowledge was garnered during his time at the Vitamin Shoppe, and recognizing the pivotal role of nutrition in achieving fitness goals, he seamlessly integrates this into his holistic coaching strategy.
Tony’s coaching expertise extends far beyond his local community. He has demonstrated his effectiveness and adaptability on an international platform, engaging with a diverse array of athletes. His inclusive approach ensures that individuals of all ages and fitness levels have the opportunity to benefit from his coaching.
Embodying his mantra, “Only you can make it happen, so make it happen,” Tony encourages his athletes to seize control of their fitness journey. His coaching style marries challenge with support, fostering an environment that empowers athletes to push their limits.
Regardless of where you stand in your fitness journey, Tony’s comprehensive approach to CrossFit, backed by a wealth of knowledge and a firm belief in personal determination, is poised to inspire and guide you toward achieving your full potential.
CrossFit Level 1 Certification
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.
CrossFit Level 1 Certification
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.
CrossFit Level 1 Certification
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.
CrossFit Level 1 Certification
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.
CrossFit Level 1 Trainer
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.
CrossFit Level II Trainer